Moscow Food Co-op Recipes

Much Ado About Tofu:
Tofu Tour

by Terri Schmidt, Newsletter Volunteer; illustration by Terri Schmidt, from the June 2007 newsletter

You may be surprised at the many places you can find tofu in the aisles of the Co-op. This month, I thought I’d take you on a tour.

When I first started buying tofu years ago, the large bulk tanks were pretty much the only way to purchase a block of the lovely soybean curd. If you feel adventurous, you still have the option of retrieving your own block of Surata tofu out of the bulk tub in the cooler section at the back of the store.

The cooler section also contains a variety of pre-packaged tofu. The most unusual is Tofu Shiratacki, a noodle shaped tofu with a unique texture. The cooler is stocked with tofu in blocks from various companies including Small Planet, Woodstock Farms, White Wave, Soy Deli, and Nasoya. Small Planet comes in a variety of flavors: curry, spicy, garlic & herb, sun-dried tomato, and vegetable. Tofu Phil, owner of Small Planet (the Microbrew of Tofu™) let me know they are launching a new line of Artisan flavors this month. The Web site states, “We're going to offer dynamic flavors that will be well-recognized and highly sought after.” As of this writing, the flavors have not been revealed, but I am eagerly awaiting their debut.

Tofu packaging has come a long way over the years and it is now possible to purchase tofu in boxes that do not need to be refrigerated and that can, in fact, sit on the shelf in your pantry for many months. In the ethnic section at the Co-op, you will find a variety of Mori Nu tofu. It comes in soft, firm, and extra firm. They also have Chinese spice and Japanese Miso flavors.

If you don’t feel like cooking, you can still enjoy tofu from the Co-op. The freezer section is stocked with several Amy’s tofu dinners. The options include Indian Matter Tofu, Tofu Vegetable Lasagna, Vegetable Pot Pie, Tofu Scramble, and Tofu Rancheros. There is also an Asian Noodle Stir Fry with tofu in the freezer.

Another frozen option is the now famous Tofurky. Our family tried Tofurky one year for Thanksgiving. Well, the kids and I did (my husband is a confirmed meat eater). However, my vegetarian children said they preferred not to eat food pretending to be meat. If you grew up eating turkey for Thanksgiving and are expecting Tofurky to taste like turkey, it doesn’t. But it does have its own unique flavor and texture that some people really like. It’s worth trying so you can form your own opinion. If nothing else, having an eating adventure with Tofurky will provide you with a good story to tell later.

One last easy and tasty place to find tofu is the Co-op deli. You will discover many items there containing tofu including tofu sandwiches, tofu scramble, marinated tofu (in tamari garlic, sesame ginger and other flavors), BBQ tofu, California salad, kale slaw, spring rolls, and my personal favorite—Spicy Thai Noodle salad.

Now that you’ve had the tour, I hope you’ll have fun checking out new tofu options. To get you started I am presenting recipes from two of the companies who supply our tofu: Small Planet and Mori Nu. If you’d like to make a gluten free version of the Tabouli Salad, try substituting quinoa for bulgur.

Tofu Tabouli Salad
www.smallplanettofu.com

1 pound Small Planet tofu, any flavor
1 cup. bulgur wheat
1/2 cup black olives, chopped
2 large tomatoes, chopped
organic olive oil
1-2 tablespoons Spectrum Naturals raw apple cider or red wine vinegar
1 cup fresh parsley, finely chopped
3/4 cup green onions or scallions, chopped
1/2 cup fresh lemon juice
1/8 cup fresh mint, finely chopped
1 clove fresh garlic, minced
1/2-1 teaspoon salt
1/4 teaspoon black pepper

Combine 2 cups of boiling water with the bulgur in a medium bowl. Stir well. Cover and let stand until bulgur is tender (about 1 hour). Drain if necessary. Add remaining ingredients and mix well. Cover and refrigerate 30 minutes before serving. Each flavor of Small Planet organic tofu gives this salad a lightness and a new, wonderful taste twist. Enjoy.
Yields 6 cups.

Vegetarian Spinach Lasagna
www.morinu.com
Servings: 12

This lasagna is so flavorful that it is hard to believe that it contains no cheese or dairy products. Grating and microwaving the tofu produces a filling that is as delicious and authentic as the fat, rich, and cholesterol-laden original.

1 1/2 pounds lasagna noodles, cooked

Sauce:
2 tablespoons olive oil
1/4 teaspoon red chili flakes
1 cup sliced scallions
1/2 cup chopped green bell pepper
4 large garlic cloves, minced
1/2 pound Crimini mushrooms, stems chopped and caps sliced
1/4 cup white wine
1 28-ounce can Ready-Cut tomatoes
1 32-ounce jar tomato sauce

Filling:
1 10-ounce. package chopped spinach, thawed/drained/squeezed
2-1/2 cups Mori-Nu Silken Extra Firm Tofu, drained and finely hand grated
1/4 cup finely sliced scallions
2 garlic cloves, minced
2 tablespoons soy parmesan
1/2 cup soy mozzarella, coarsely grated
1/4 teaspoon salt
2 rounded tablespoons nutritional yeast

Sauce: Preheat oven to 350 degrees. Heat oil in a large saucepan over medium heat, add chili flakes, and sauté 1 minute. Add scallions, bell pepper, and garlic; saute 3 minutes and stir in chopped mushroom stems. Set sliced mushroom caps aside for filling. Cook 3 minutes or until veggies are crisp tender. Add wine and continue to cook 3 minutes longer. Add chopped tomatoes and tomato sauce, lower heat and simmer. Stir frequently for 15 to 20 minutes or until casserole is ready to assemble.

Filling: Place grated tofu in a large bowl and microwave for 2 minutes. Stir in chopped spinach and remaining filling ingredients. Mix thoroughly.

Assembly: Drain cooked noodles and rinse in cold water. In a 9” x 13" baking pan, place 1-1/2 to 2 cups tomato sauce. Place several noodles across the bottom, lengthwise, overlapping slightly. Top with filling, dot with sliced mushroom caps, layer with slightly overlapping noodles, and top with sauce. Dot with remaining mushroom caps. Cover with foil and bake casserole for 30 minutes. Remove foil and bake an additional 15 minutes. Let lasagna set for 10 to 20 minutes and serve with a crisp salad. Reheats well.

Nutritional Facts
Calories: 207, Fat: 3.1g, Carbohydrates: 30.7g, Sodium: 266mg, Cholesterol: 0mg, Protein: 14.2g

Copyright: Copyright on articles, recipes, and images are jointly held by the Moscow Food Co-op and the respective authors, except were otherwise noted.

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