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Tofu Recipes

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From the SparkRecipes Kitchen

Tofu and Squash Curry

Good 3.9/5
(34 ratings)
Tofu and Squash Curry

Looking for a simple curry that's flavorful but not too hot? This hearty stew fits the bill. Submitted by: CHEF_MEG

CALORIES: 296  |  FAT: 15.5g  |  PROTEIN: 16.1g  |  CARBS: 30.1g  |  FIBER: 9.2g
No-Fail Grilled Tofu

Good 3.6/5
(17 ratings)
No-Fail Grilled Tofu

Tofu is the little black dress of veg proteins. Dress it up, dress it down, grill it up! Submitted by: STEPFANIER

CALORIES: 124.2  |  FAT: 7.1g  |  PROTEIN: 11.8g  |  CARBS: 5.2g  |  FIBER: 0.5g

Member Recipes for Tofu

Tofu Chocolate Cake

Very Good 4.3/5
(131 ratings)
Tofu Chocolate Cake

I know it sounds weird: chocolate cake and tofu, together? It's so tasty, and a much healthier way to eat cake!Submitted by: MEHICKS

CALORIES: 189.5  |  FAT: 4g  |  PROTEIN: 2.9g  |  CARBS: 35.8g  |  FIBER: 0g
Tofu Fettuccini Alfredo Recipe

Very Good 4.1/5
(130 ratings)
Tofu Fettuccini Alfredo Recipe

Replacing cream with tofu makes this decadent pasta dish a welcome addition to any healthy diet.

CALORIES: 268.3  |  FAT: 12.6g  |  PROTEIN: 16.1g  |  CARBS: 23.3g  |  FIBER: 1.5g
Stir-Fry Vegetable with Shirataki Tofu Noodles

Good 3.9/5
(109 ratings)
Stir-Fry Vegetable with Shirataki Tofu Noodles

Stir-fry vegetables with bamboo shoots, shiitake mushrooms, and shirataki noodles - Simple to make and delicious!Submitted by: GLOBALEMPIRE

CALORIES: 134.7  |  FAT: 7.5g  |  PROTEIN: 5g  |  CARBS: 12.3g  |  FIBER: 4.4g
Tofu Fingers

Very Good 4.0/5
(80 ratings)
Tofu Fingers

Looking for a quick and simple way to prepare tofu? This is it!Submitted by: KIMWADE2

CALORIES: 124.3  |  FAT: 8.2g  |  PROTEIN: 15.4g  |  CARBS: 13.9g  |  FIBER: 2.7g
Vegetable Tofu Scrambler

Very Good 4.2/5
(51 ratings)
Vegetable Tofu Scrambler

Tofu is high in protein and calcium, low in fat and sodium, and cholesterol-free.

CALORIES: 132.7  |  FAT: 7.8g  |  PROTEIN: 9.4g  |  CARBS: 7.3g  |  FIBER: 1.5g
Cheesy Broccoli Tofu Casserole

Very Good 4.0/5
(51 ratings)
Cheesy Broccoli Tofu Casserole

This easy to make and kid friendly casserole is only 3 Weight Watchers points per serving. Each serving counts as 1 serving of vegetables, 1 serving of milk, 1/2 serving of healthy oil, and almost a full day's supply of Vitamin C. With only a 162 calories each, go ahead and have two servings!Submitted by: ELMNOP

CALORIES: 162.1  |  FAT: 6g  |  PROTEIN: 10g  |  CARBS: 19.9g  |  FIBER: 3.3g
Ginger Orange Tofu

Very Good 4.4/5
(28 ratings)
Ginger Orange Tofu

Easy to make, and delicious. Serve with veggies and rice.Submitted by: KATHARINEROSE

CALORIES: 239.4  |  FAT: 16.4g  |  PROTEIN: 14.2g  |  CARBS: 12.3g  |  FIBER: 2.2g
Pumpkin Tofu Soup

Good 3.9/5
(28 ratings)
Pumpkin Tofu Soup

A smooth, low-cal, protein rich soup. It's also super quick to make. Submitted by: BARBYCHICAGO

CALORIES: 144.6  |  FAT: 2.8g  |  PROTEIN: 11.2g  |  CARBS: 19.8g  |  FIBER: 3.9g
Tofu Fried Rice with Maple Syrup

Good 3.5/5
(28 ratings)
Tofu Fried Rice with Maple Syrup

Ever tasted fried rice soooo sweet?Submitted by: TANNIEZZ

CALORIES: 366.6  |  FAT: 9g  |  PROTEIN: 12.6g  |  CARBS: 61.7g  |  FIBER: 5.4g
Vegetarian Tofu Burgers

Good 3.8/5
(25 ratings)
Vegetarian Tofu Burgers

Tofu is used as a substitute for ground meat in this recipe. If you's prefer a more "meat-like" appearance and texture, freeze the tofu at least a day before making this recipe. Thaw the tofu, drain excess liquid and crumble it by hand.Submitted by: KEMGRIA

CALORIES: 168.4  |  FAT: 10.1g  |  PROTEIN: 14.5g  |  CARBS: 7.8g  |  FIBER: 2.5g
Carmelized tofu with brussel sprouts

Very Good 4.1/5
(24 ratings)
Carmelized tofu with brussel sprouts

Soooo good and QUICK!!! My non vegetarian husband asked me for SECONDS!!!Submitted by: SHAWNRN

CALORIES: 1078.3  |  FAT: 70.8g  |  PROTEIN: 58.3g  |  CARBS: 75.3g  |  FIBER: 13g
Rama's Three Berry Tofu Smoothie

Very Good 4.4/5
(20 ratings)
Rama's Three Berry Tofu Smoothie

This smoothie is made with Rader Farms three berry mix from Costco. I am sure you could substitute any type of frozen fruit for the berries, but this is how I make it. Submitted by: RAMARAMA

CALORIES: 198.3  |  FAT: 0.7g  |  PROTEIN: 12.4g  |  CARBS: 35.9g  |  FIBER: 3g
Tofu and Veggie Stir-Fry

Very Good 4.1/5
(19 ratings)
Tofu and Veggie Stir-Fry

Try with brown rice.

CALORIES: 275.5  |  FAT: 9.2g  |  PROTEIN: 19.5g  |  CARBS: 34.8g  |  FIBER: 7.3g
Shrimp and Tofu in Hoisin sauce

Very Good 4.1/5
(19 ratings)
Shrimp and Tofu in Hoisin sauce

Quick and light for dinnertime!Submitted by: TITANIA23

CALORIES: 170.4  |  FAT: 8.5g  |  PROTEIN: 14.1g  |  CARBS: 11g  |  FIBER: 2.2g
Curried Brown Rice with Mushrooms and Tofu

Good 3.4/5
(18 ratings)
Curried Brown Rice with Mushrooms and Tofu

Quick and easy curry dish that is high in protein and complex carbs for very few calories and fat!!! Submitted by: MISSJCISRUNNING

CALORIES: 326.2  |  FAT: 10.2g  |  PROTEIN: 15.1g  |  CARBS: 44.2g  |  FIBER: 6.3g
Baked Tofu Kale Loaf (vegan)

Very Good 4.6/5
(16 ratings)
Baked Tofu Kale Loaf (vegan)

This is a modified version of a recipe in my favorite vegan cookbook (La Dolce Vegan!) I'm not a big fan of the taste of kale by itself, but since it is so nutritious I did some experimenting, and found that it is delicious when minced in a tofu loaf =)

Feel free to add or substitute ingredients with what you prefer or have on hand. This is so simple and delicious, you must try it!Submitted by: CAFEGANESHA

CALORIES: 168.4  |  FAT: 11.5g  |  PROTEIN: 9.9g  |  CARBS: 7.9g  |  FIBER: 1.6g
Chocolate Tofu Mousse

Very Good 4.2/5
(16 ratings)
Chocolate Tofu Mousse

Submitted by: TOTCHIKO

CALORIES: 109.6  |  FAT: 5.6g  |  PROTEIN: 3.4g  |  CARBS: 11.9g  |  FIBER: 0.6g
Tofu Egg Salad

Very Good 4.4/5
(15 ratings)
Tofu Egg Salad

Vegan version of an all time favorite!Submitted by: BETTYVEGGIE

CALORIES: 297.7  |  FAT: 25.6g  |  PROTEIN: 8.9g  |  CARBS: 5.9g  |  FIBER: 1.9g
Tofu Spinach Quiche

Very Good 4.2/5
(15 ratings)
Tofu Spinach Quiche

Serve warm or cold, as a side or a snack.Submitted by: HYEFIVE

CALORIES: 110.5  |  FAT: 6.8g  |  PROTEIN: 11.1g  |  CARBS: 2.7g  |  FIBER: 0.7g
Chili Lime Tofu

Very Good 4.2/5
(15 ratings)
Chili Lime Tofu

http://veganyumyum.com/2008/06/sweet-chili
-lime-tofu-with-wok-steamed-collards-a
nd-quinoa/Submitted by: TOTCHIKO

CALORIES: 198.9  |  FAT: 10.5g  |  PROTEIN: 13.3g  |  CARBS: 11.7g  |  FIBER: 2.9g
Firm Tofu Fingers

Good 3.7/5
(15 ratings)
Firm Tofu Fingers

Submitted by: KOTWBB

CALORIES: 193.3  |  FAT: 8.3g  |  PROTEIN: 19.5g  |  CARBS: 10.9g  |  FIBER: 1.4g
Home-made tofu chocolate cake/cupcakes

Very Good 4.5/5
(14 ratings)
Home-made tofu chocolate cake/cupcakes

Home-made version of tofu choc. cake.Submitted by: RENEE1213

CALORIES: 116.8  |  FAT: 1.2g  |  PROTEIN: 2.7g  |  CARBS: 25.6g  |  FIBER: 1.2g
Lazy Tofu

Very Good 4.5/5
(13 ratings)
Lazy Tofu

I called this lazy tofu because it has become one of my go-to dinners for those nights where you just don't WANT TO COOK!Submitted by: DOUBLEOHSEVEN

CALORIES: 168  |  FAT: 6g  |  PROTEIN: 11g  |  CARBS: 20g  |  FIBER: 1.1g
Tofu Mini Quiches

Very Good 4.3/5
(12 ratings)
Tofu Mini Quiches

Five Forks Up from DH! Sorry - they got gobbled up so fast I never got to take a photo.... I served these with sprouted grain toast. Not bacon or not sausage would make an excellent addition to this meal. Based on fatfreevegan recipeSubmitted by: WOODLANDMYST

CALORIES: 68.9  |  FAT: 3.9g  |  PROTEIN: 5.1g  |  CARBS: 4.7g  |  FIBER: 0.9g
OMG it's Tofu Queso (95 Calories 6 Carb) MUST TRY

Very Good 4.3/5
(12 ratings)
OMG it's Tofu Queso (95 Calories 6 Carb) MUST TRY

I modified this from the Ellen Show (10-05-10). Made it for the Superbowl and put it out with the "other" queso. It ran out first. It's a great faux cheese for nachos. The uses are endless. You can add anything to it... Don't forget to add your chips to your tracker. ;-)Submitted by: AMBER353

CALORIES: 80.7  |  FAT: 5g  |  PROTEIN: 2.8g  |  CARBS: 6g  |  FIBER: 1.2g
Vegetable & Tofu stir fry

Very Good 4.8/5
(11 ratings)
Vegetable & Tofu stir fry

I don't measure when I make things, so I just guessed. This is my favoriteSubmitted by: RD03875

CALORIES: 156.8  |  FAT: 7.9g  |  PROTEIN: 6.6g  |  CARBS: 16g  |  FIBER: 4.3g
Pineapple, Tofu and Vegetable Stir Fry

Very Good 4.5/5
(11 ratings)
Pineapple, Tofu and Vegetable Stir Fry

Don't let the tofu put you off, this tastes wonderful.
You could also add a packet of frozen stir fry vegetables if you wanted a larger vegetable serve.

This is based on a recipe from the Eating Well website, with just a few tweaksSubmitted by: FLOWERDALEJEWEL

CALORIES: 286.3  |  FAT: 9.3g  |  PROTEIN: 15.6g  |  CARBS: 44.5g  |  FIBER: 7.1g
Kale & Tomatoes with Tofu

Very Good 4.3/5
(11 ratings)
Kale & Tomatoes with Tofu

Makes one serving for a meal or two servings for a side dish.Submitted by: ABSINTHEMINDED

CALORIES: 218.7  |  FAT: 13.4g  |  PROTEIN: 13.9g  |  CARBS: 16.5g  |  FIBER: 5.2g
Sweet-Glazed Tofu Cutlets

Good 3.1/5
(11 ratings)
Sweet-Glazed Tofu Cutlets

from Vegetarian ExpressSubmitted by: FIRSTJUDYEVER

CALORIES: 108.1  |  FAT: 6.1g  |  PROTEIN: 6.5g  |  CARBS: 6.9g  |  FIBER: 0.4g
Quick baked tofu

Good 3.4/5
(10 ratings)
Quick baked tofu

fat freeSubmitted by: MISSVEGANLOVE

CALORIES: 138.1  |  FAT: 6.8g  |  PROTEIN: 12.3g  |  CARBS: 11.2g  |  FIBER: 1.4g
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