Miso Soup with Tofu and Mushrooms

Serves 4 to 6

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Ingredients:

  • 1 piece kombu seaweed, about 4 inches long
  • 4 cups water
  • 1 cup loosely packed dried bonito flakes
  • 1/3 cup red or white miso
  • 1 Tbs. mirin or sake
  • 2 oz. fresh enoki mushrooms and/or fresh shiitake mushrooms
  • 1/4 lb. soft tofu, cut into 1/2-inch cubes
  • 1 green onion, including tender green portion, cut on the diagonal into thin slices

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Directions:

  1. Using a damp kitchen towel, wipe, but do not wash, the kombu. In a saucepan over medium heat, combine the kombu and the water. Slowly bring almost to a boil, then remove and discard the kombu. Return the water to a boil and add the bonito flakes; do not stir. Immediately remove from the heat and let the flakes sink to the bottom of the pan. Pour the stock through a very fine-mesh sieve set over a large bowl. Discard the flakes.
  2. Return 1/2 cup of the stock to the saucepan, add the miso and stir until thoroughly combined. Add the remaining stock and the mirin. If using enoki mushrooms, cut off the lower portion of the stems and discard. If using shiitakes, cut off the stems and discard. Thinly slice the caps. Bring the stock almost to a boil over medium heat. Add the mushrooms and tofu. Remove from the heat.
  3. Ladle the soup into warmed bowls, garnish with the green onion and serve immediately.

Pesto Tofu with Spinach and Sun-Dried Tomatoes

Ingredients:

  • 1 tablespoon basil, chopped
  • 2 teaspoon garlic, minced
  • 1 1/2 tablespoons nutritional yeast
  • 1 tablespoon pine nuts
  • 2 tablespoons plain soymilk
  • 1/4 teaspoon salt
  • Black pepper, to taste
  • 2 cups firm tofu, frozen, thawed, and cubed
  • 3 cups spinach, chopped
  • 1/4 cup sundried tomatoes, chopped
  • 1/3 cup onion, diced
  • 2 tablespoons olive oil

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Directions:

  1. Add the first 7 ingredients (through pepper) in the list into a food processor. Pulse until almost smooth, but don’t worry if there are still a few small bits of pine nuts in it.
  2. Add the pesto mixture to a medium bowl with the rest of the ingredients. Once mixed, add to a large sauce pan over medium-high heat. Cook for about 10 minutes, or until the spinach wilts and the tofu begins to get golden brown. 
  3. Plate and serve! This goes great with pasta and garlic toast.

Vegan Tofu Lasagna

Serves 8

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Ingredients:

  • Natural cooking spray 
  • 1 (14-ounce) package firm tofu, drained 
  • 2 tablespoons nutritional yeast 
  • 1 teaspoon garlic granules 
  • Salt and pepper to taste 
  • 2 (25-ounce) jars vegan marinara sauce 
  • 3 bell peppers, cored, seeded and chopped 
  • 12 no-boil dried lasagna noodles

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Directions:

  1. Preheat oven to 350°F. Lightly grease a (9- x 13-inch) baking dish with cooking spray; set aside. 
  2. Wrap tofu in 3 or 4 layers of paper towels and gently press out as much water as possible, changing the paper towels once or twice as needed. Transfer tofu to a large bowl and add yeast, garlic, salt and pepper and mash with a fork. Set tofu mixture aside. Put marinara sauce into a medium pot and bring to a simmer. Add peppers and continue simmering until tender, about 10 minutes. 
  3. Spoon enough marinara sauce into prepared dish to cover the bottom and then arrange 4 noodles on top. Spread one-third of the tofu mixture over the noodles and then spoon more sauce over the tofu. Repeat the process 2 more times, ending with sauce. Cover with foil and bake until noodles are tender, 45 to 60 minutes. Set aside to let rest for 10 minutes and then serve. 

Nutritional Information: Per serving (about 11oz/302g-wt.): 270 calories (70 from fat), 7g total fat, 1g saturated fat, 0mg cholesterol, 610mg sodium, 39g total carbohydrate (7g dietary fiber, 12g sugar), 14g protein