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West Florida Hospital

Tofu Recipes

The content below is part of the “Health Library” and is not indicative of services available at the facility.

Thai Tofu and Tagliatelle


  • 1 cup vegetable broth
  • 1 cup sugar
  • 1/4 cup reduced-sodium soy sauce
  • 2 tablespoons cider vinegar
  • 1 tablespoon cornstarch
  • 2 teaspoons paprika
  • 1 teaspoon crushed red pepper flakes
  • 1 teaspoon salad oil
  • 1/3 cup minced garlic
  • 8 to 10 ounces dried tagliatelle or fettuccine pasta
  • 1 pound regular tofu, rinsed and drained, cut into 1/2-inch cubes
  • 1 large red bell pepper, cut into 1/2-inch pieces
  • 1, 10-ounce package frozen tiny peas, thawed

Instructions: Preparation time: About 15 minutes Cooking time: 20 to 25 minutes

  • Combine broth, sugar, soy sauce, vinegar, cornstarch, paprika, and red pepper flakes in a small bowl.
  • Mix until well blended and set aside.
  • Heat oil in a wide nonstick frying pan over medium-high heat.
  • Add garlic and cook, stirring often, until tinged with gold (about 4 minutes; do not scorch); if pan appears dry, stir in water, 1 tablespoon at a time.
  • Add broth mixture.
  • Cook, stirring often, until sauce comes to a boil.
  • Continue to cook until reduced to about 1 1/4 cups (10 to 15 minutes).
  • Meanwhile, cook pasta according to package directions.
  • Drain pasta well and transfer to a wide, shallow serving bowl.
  • Combine tofu, bell pepper, peas, and half the sauce in a large bowl, and mix thoroughly but gently.
  • Spoon over pasta. Offer remaining sauce to add to taste.

Makes 4 servings.


Vegetable Stir-fry With Tofu


  • 6 tablespoons olive oil
  • 8 ounces firm tofu, well drained, cut into 1/2-inch cubes
  • 2 tablespoons minced, peeled, fresh ginger
  • 3 garlic cloves, minced
  • 1 pound fresh shiitake mushrooms, stems trimmed, caps sliced
  • 2 cups broccoli florets
  • 2 red bell peppers, cut into strips
  • 2 bunches green onions, cut into 1-inch pieces
  • 1/2 cup sake or dry white wine
  • 1/4 cup soy sauce
  • 1 tablespoon oriental sesame oil


  • Heat 3 tablespoons olive oil in large nonstick skillet or wok over high heat.
  • Add tofu; stir gently until starting to brown around edges, about 4 minutes.
  • Using slotted spoon, transfer tofu to bowl.
  • Add 3 tablespoons oil; ginger; and garlic to skillet; stir 1 minute.
  • Add mushrooms; stir-fry until tender and golden around edges, about 5 minutes.
  • Add broccoli, bell peppers, and green onions; stir-fry until vegetables are crisp-tender, about 3 minutes.
  • Return tofu to skillet; stir to mix.
  • Stir in sake, soy sauce, and sesame oil; simmer 1 minute.
  • Season with salt and pepper. Transfer to a large bowl and serve.

Makes 4 servings.

Source: Bon Appétit September 2000,

Breakfast for Supper Tofu Burritos


  • 1/4 cup vegetable oil
  • 2 cups chopped bell peppers (preferably a mixture of red, yellow, and green)
  • 1, 14-ounce package soft tofu, drained, cut into cubes
  • 2 large garlic cloves, chopped
  • 2 teaspoons chili powder
  • 1/3 cup chopped fresh cilantro
  • 4, 8-inch-diameter flour tortillas


  • Heat vegetable oil in heavy large skillet over medium-high heat.
  • Add bell peppers and sauté until beginning to soften, about 2 minutes.
  • Add tofu, garlic, and chili powder, and sauté until bell peppers are soft, about 3 minutes.
  • Mix in cilantro and season with salt and pepper.
  • Remove from heat.
  • Wrap flour tortillas in plastic and warm on low in microwave.
  • Arrange flour tortillas on work surface.
  • Spoon 1/4 of filling into center of each. Fold tortilla sides over ends of filling; roll up to enclose filling.
  • Cut each burrito in half; place 4 halves on each plate.

Makes 2 servings; can be doubled.

Source: Bon Appétit December 2000,

Thousand Island Dressing


  • 1 shallot, peeled (about 1 tablespoon chopped)
  • 1 dill pickle or 1 tablespoon fat-free pickle relish
  • 1 cup catsup
  • 3/4 cup low-fat silken tofu (6 ounces)
  • 3/4 cup water
  • 1 tablespoon granulated onion


  • Place shallot and pickle in a food processor fitted with a metal blade and process.
  • Scrape down sides of work bowl.
  • Add remaining ingredients and process until pureed.
  • Transfer dressing to a covered container and refrigerate; makes 2 cups.
  • The dressing may be prepared ahead and stored in a glass jar in the refrigerator for up to 3 days. If it thickens, add a little water and shake jar.

Source: The Taste for Living Cookbook,