Vegetarian Protein Recipes
Baked Tofu
1 lb. brick of firm tofu
3/4 c. chopped onions (opt.)
2 tbsp. lemon juice (opt.)
2 tbsp. soy sauce or Bragg Liquid Aminos
1 tbsp. chicken style seasoning
2 tbsp. nutritional yeast flakes
3/4 c. water
Slice tofu into slices 1/4–1/2 inch
thick. Sprinkle with remaining ingredients. BAKE
in 350° oven for 30–40 minutes, until beginning to
dry out a bit. This can be prepared
ahead, allowed to marinate, and then baked. Or, to
save time, omit water and just
sprinkle with seasonings. Cook in non-stick skillet.
Tofu squares may be used as sandwich filling, cut
and used in stir-steamed vegetables,
or served as “steaks” with gravy.
Tofu Quiche
1 1/2 lbs. fresh tofu, mashed fine or
whizzed in food processor
1/3 c. tahini
1/3 c. cooked carrots, blended into a paste
1/2 c nutritional yeast flakes
2 tsp. lemon juice
2 tbsp. soy sauce or Bragg Liquid Aminos
1 tbsp. CHICKEN STYLE SEASONING (68)
1 large clove garlic, pressed
2 tsp. onion powder
1/2 tsp. honey
1/2 tsp. coriander
3 tbsp. corn starch
1/2–3/4 c. water, if tofu is very firm
MIX above ingredients. This can be
done in a food processor. SAUTE 1 small, chopped
onion in water. STEAM chopped broccoli or spinach
(may be frozen).
ADD vegetables to quiche filling.
POUR into QUICK AND EASY PIE CRUST (35) and BAKE for
1 hour at 350°. Let COOL slightly before serving.
Mighty Mac
1 c. soaked garbanzo beans
2 c. quick oats, uncooked
1 1/2 c. water
1/4 c. walnuts, chopped
1 medium onion, minced
1 tsp. salt
1 tsp. sage
2 tbsp. soy sauce or Bragg Liquid Aminos
WHIZ first two ingredients in
blender. REMOVE to bowl. ADD remaining ingredients,
and MIX with spoon. DROP from 1/3 cup measure to
form patties on “Pam” sprayed
baking sheet. BAKE 25-30 minutes at 350°.
SERVE in whole wheat burger buns
with all
the trimmings: TOFU MAYONNAISE (74), leaf lettuce,
sliced tomatoes, and onions.
YIELDS: 9 large patties. VARIATION:
use as a casserole with gravy.
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