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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
(132 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
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
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
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
Tofu Egg Salad

Very Good 4.4/5
(16 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
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
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
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
Spicy Cabbage Stir Fry with Tofu

Very Good 4.8/5
(8 ratings)
Spicy Cabbage Stir Fry with Tofu

A delicious and healthy way to serve brown riceSubmitted by: JAHZARALORI

CALORIES: 205.8  |  FAT: 8.2g  |  PROTEIN: 4.1g  |  CARBS: 30.9g  |  FIBER: 4.3g
Vegan Diet BBQ Tofu & Veggies (Peppers, Onions, Tomatoes, & Mushrooms)

Very Good 4.4/5
(7 ratings)
Vegan Diet BBQ Tofu & Veggies (Peppers, Onions, Tomatoes, & Mushrooms)

Delicious Low Fat, High Fibre, & High Protein mealSubmitted by: XKRISS6X

CALORIES: 182.9  |  FAT: 2.9g  |  PROTEIN: 17.1g  |  CARBS: 24.6g  |  FIBER: 4.8g
Tofu Shirataki Shrimp Lo Mein

Very Good 4.8/5
(6 ratings)
Tofu Shirataki Shrimp Lo Mein

A healthier version of a favorite!Submitted by: FAYETTESIDRA

CALORIES: 180  |  FAT: 1.5g  |  PROTEIN: 17g  |  CARBS: 18g  |  FIBER: 8g
Smoked Tofu and Bean Burgers

Very Good 4.5/5
(6 ratings)
Smoked Tofu and Bean Burgers

These are simply scrumptious.Submitted by: TREEHUGGER73

CALORIES: 134.2  |  FAT: 4.3g  |  PROTEIN: 10.1g  |  CARBS: 15.7g  |  FIBER: 6.1g
Stir fried Tofu & Vegetables w/Brown Rice

Incredible! 5.0/5
(5 ratings)
Stir fried Tofu & Vegetables w/Brown Rice

Tofu and vegetable stir fry served over brown rice.Submitted by: MICHELLELG978

CALORIES: 281.9  |  FAT: 11.7g  |  PROTEIN: 20.1g  |  CARBS: 31.1g  |  FIBER: 9.7g
Sweet N' Sour Deep Fried Tofu & Veggies

Very Good 4.4/5
(5 ratings)
Sweet N' Sour Deep Fried Tofu & Veggies

Sweet n' sour deep fried tofu, w/ chik'n & veggiesSubmitted by: XKRISS6X

CALORIES: 199.5  |  FAT: 5.7g  |  PROTEIN: 12.9g  |  CARBS: 25.6g  |  FIBER: 3.5g
Tofu-Egg Custard Pie

Very Good 4.4/5
(5 ratings)
Tofu-Egg Custard Pie

This is a delicious custard pie recipe I found on line. I wish I could remember the website. So quick and easy to prepare. Do not use tofu packaged in water, it will be watery after chilling. (This is according to the author)

Submitted by: SPARKEYES

CALORIES: 63.7  |  FAT: 4g  |  PROTEIN: 5.5g  |  CARBS: 4g  |  FIBER: 0.1g
Tofu Chicken Salad

Very Good 4.2/5
(5 ratings)
Tofu Chicken Salad

This is a light, crunchy "Chicken" Salad substitute that even the "non-dieters" in my family like a lot. We make it at least once a week. You can vary the ingredients to suit all the "bits and pieces" you have left over from salads. Fat-free mayo also works in this recipe. Freezing drained, raw tofu overnight before making this recipe changes the texture of the tofu and makes it "meatier" in this recipe.Submitted by: NOREENBX

CALORIES: 149.2  |  FAT: 7.8g  |  PROTEIN: 12.4g  |  CARBS: 10.6g  |  FIBER: 1.3g
Mandarin Ginger Tofu

Very Good 4.0/5
(5 ratings)
Mandarin Ginger Tofu

This is one of my all time favorite tofu recipes. I've done a fair bit of tweaking to it and think that I may finally have what I am after. Great source of protein. Don't be scared by the big pile of spinach - it cooks down and ends up being a pretty small portion of the meal.Submitted by: COLORSCHEMER

CALORIES: 240.9  |  FAT: 10.9g  |  PROTEIN: 15.3g  |  CARBS: 25.2g  |  FIBER: 3g
Spicy Marinated Tofu

Incredible! 5.0/5
(4 ratings)
Spicy Marinated Tofu

Good to keep in the fridge as a quick salad topping and the brine acts as a no-fat salad dressing!

Use more chili powder if you like extra spicy-ness!Submitted by: GARDYLOO

CALORIES: 134.8  |  FAT: 7.3g  |  PROTEIN: 14.6g  |  CARBS: 5.9g  |  FIBER: 1.1g
Kate's Crispy Tofu Lettuce Wraps

Very Good 4.3/5
(4 ratings)
Kate's Crispy Tofu Lettuce Wraps

Tofu haters beware . . . this recipe just might change your mind. The key is to bake the tofu first to make it crispy.Submitted by: AKAKATE

CALORIES: 144.1  |  FAT: 10g  |  PROTEIN: 5.8g  |  CARBS: 8.8g  |  FIBER: 1.9g
Crispy Tofu and Vegetables

Very Good 4.3/5
(4 ratings)
Crispy Tofu and Vegetables

A low-cal low-fat dinner where you don't need to feel guilty having seconds! Serves 4Submitted by: IAMKEEBLER

CALORIES: 173  |  FAT: 7.8g  |  PROTEIN: 9.8g  |  CARBS: 17.8g  |  FIBER: 2.6g
Curry Tofu

Very Good 4.3/5
(4 ratings)
Curry Tofu

Submitted by: DADLISWEETNESS

CALORIES: 124.6  |  FAT: 9.6g  |  PROTEIN: 7.6g  |  CARBS: 4.4g  |  FIBER: 1.2g
Vegan Cashew Broccoli Tofu Stir-Fry

Very Good 4.3/5
(4 ratings)
Vegan Cashew Broccoli Tofu Stir-Fry

Delicious and Easy Stir-FrySubmitted by: BRANDVEGN

CALORIES: 388.9  |  FAT: 30.2g  |  PROTEIN: 16.2g  |  CARBS: 19.5g  |  FIBER: 4.9g
Raspberry Tofu Mousse

Good 3.3/5
(4 ratings)
Raspberry Tofu Mousse

This fresh raspberry mousse is easy to prepare and is a great guilt-free dessert. Submitted by: GUEST_CHEF

CALORIES: 96.6  |  FAT: 2.5g  |  PROTEIN: 4.5g  |  CARBS: 14.8g  |  FIBER: 2.2g
Tofu French Toast with BlackBerries

Very Good 4.7/5
(3 ratings)
Tofu French Toast with BlackBerries

A healthy non-egg alternative that can be used with any type of fresh fruit for a topping.Submitted by: THEOTHERHALF

CALORIES: 226.8  |  FAT: 6.3g  |  PROTEIN: 10.9g  |  CARBS: 35g  |  FIBER: 5.7g
Comfort Tofu Loaf

Very Good 4.5/5
(2 ratings)
Comfort Tofu Loaf

Delicious vegan tofu loaf that even meat-eaters will love!Submitted by: FUTUREPINUP

CALORIES: 210.1  |  FAT: 6.9g  |  PROTEIN: 14.3g  |  CARBS: 25.3g  |  FIBER: 3.5g
Tofu Broccoli Quiche

Incredible! 5.0/5
(1 rating)
Tofu Broccoli Quiche

This recipe is a great way to introduce tofu to people who have never had it or claim to hate it. My family didn't even realize it wasn't just eggs. You may want to reduce the red pepper if you don't like spice. My little one said it was a bit spicy...but it was nothing he couldn't handle with the help of a little milk! To reduce the calories, you could use a different crust, like one made of rice or hashbrowns. I stuck with the flaky pie crust to give it a true quiche taste, since I was altering the filling. =) Submitted by: KAIAHZMAHM

CALORIES: 214.4  |  FAT: 11.2g  |  PROTEIN: 10.4g  |  CARBS: 19.6g  |  FIBER: 3.2g
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