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Tofu Veggie Stuffing

Easy vegan tofu recipe, tasty tofu ricotta cheese filling with veggies

Tofu Veggie Stuffing

Stuff this tasty vegan tofu veggie stuffing in pasta, peppers, squash, mushrooms or eggplant. We love it in Eggplant Tofu Roll Ups.

Other Possibilities: Add stuffing to the frying pan and create a tofu scramble to stuff in a burrito or serve on toast. Layer the stuffing in a lasagna, or pile it in a hearty sandwich or wrap.

Substitute peppers for mushrooms if you'd rather, and kale or chard for spinach.

Total prep & cook time: 20 min

2 cups stuffing - 8 servings

Nutrition Data Per Serving, 87g, 1/4 cup: 86 calories, 4g carbs, 5g fat, 160mg sodium, 1g sugars, 2g fiber, 7g protein, low Cholesterol, good source Vit A, C, K, Calcium, Manganese, Folate, Phosphorous, Copper, Selenium. Estimated glycemic load 2

Ingredients:

  • 1 pkg extra firm tofu, drained, pressed and finely crumbled (see recipe tips below for how to press, use your hands or a pastry blender to crumble it)
  • 1 Tbsp oil
  • 1/4 cup minced onion OR 1 tsp onion powder
  • 2 cloves garlic OR 1 tsp garlic powder
  • 1 small zucchini, grated
  • 1 cup chopped mushrooms
  • 2 cups chopped spinach leaves
  • 1 cup fresh bread crumbs
  • 1/4 cup chopped fresh basil, cilantro or parsley
  • 1 tsp dried oregano or marjoram
  • 1 Tbsp lemon juice or white wine
  • 1/2 tsp salt or to taste
  • 1/2 tsp black pepper or to taste
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Directions:

  1. Drain, press (see recipe tips) and crumble tofu
  2. Add dried herb, fresh herb, lemon juice or wine, salt & pepper to crumbled tofu. Mix and set aside
  3. Heat oil on medium low in a large frying pan
  4. Add onion and garlic. Fry until soft.
  5. If using onion & garlic powders, add to the oil and fry briefly
  6. Add chopped mushrooms and zucchini. Fry until softened
  7. Add chopped spinach and fry until wilted
  8. Add bread crumbs and fry until any liquid is soaked up
  9. Add contents of fry pan to the crumbled tofu and mix all together
  10. Adjust seasonings and set aside or refrigerate

Recipe Tips:

Protein Ebook

Pressing the tofu is important, as it removes excess moisture which will make your stuffing too squishy. A tofu press isn't needed. Just wrap the block of tofu in a clean dish towel, place a small board or plate on top of it, then weight that with something heavy - e.g. cans of beans, a container of water, a brick. Press for 15 - 30 minutes.

A fairly dry firm whole grain bread works best to make the bread crumbs, but don't feel you have to run out and buy some. Use what you have on hand including GF bread. A food processor works well to make the crumbs, or just chop the bread fine with a knife.

For a fat free recipe, omit the oil and stir fry the onion and garlic in a non-stick pan with a little water - just enough to keep it from sticking.

To make a scrambled tofu with this recipe, add the crumbled tofu to the pan with the veggies and stir fry it, adding 2 Tbsp nutritional yeast and a pinch of turmeric and paprika for color. For a sandwich spread, just add a little mayonnaise.

Use Tofu Veggie Stuffing in the Following Recipes:

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