Fried Black Rice With Ginger Tofu and Spinach

Whole Living, March 2011
  • Yield Serves 6


  1. Bring rice and water to a boil in a small saucepan. Reduce to a simmer, cover, and cook until rice is tender and liquid is absorbed, about 45 minutes. Let stand 5 minutes. Fluff with a fork and set aside.

  2. Steam spinach, covered, in 1 tablespoon oil over medium-high heat for 2 minutes; set aside. Saute garlic, ginger, and scallion whites in remaining oil until fragrant, about 1 minute. Add tofu and Sriracha and cook until tofu is golden, about 6 minutes per side. Remove and set aside.

  3. Add rice to skillet and cook over medium-high heat until crisp, about 2 minutes. Serve with spinach and tofu. Garnish with scallion greens and serve with lime.

Recipe Reviews

Lemon Cream with Blackberries

You can make the lemon cream in advance, cover it, and keep it in the refrigerator for up to three days.
Body+Soul, June 2006
  • Prep Time 15 minutes
  • Total Time 15 minutes
  • Yield Serves 4


  1. Combine 2 1/2 teaspoons of the lemon zest, lemon juice, honey, and tofu in a blender.

  2. Puree ingredients until smooth, scraping down sides of blender with rubber spatula as necessary.

  3. Divide lemon cream evenly among four bowls or serving glasses. Garnish each portion with blackberries and reserved lemon zest. Serve immediately or refrigerate.

Recipe Reviews

Reviews (14)

  • cass1512 20 Nov, 2013

    I wanted to love this but it wasn't as good as I hoped. I used firm tofu, and it gave a grainy texture I just couldn't get past. It also didn't set so it was more like a soup which I didn't really mind. The flavor was awesome, I used a meyer lemon and it was great. I'll have to try silken tofu next time and see if I still have a texture issues.

  • CaliMeow 24 May, 2011

    A delightfully refreshing dessert! I used soft tofu instead of firm and it turned out very well:)

  • inikolic 8 Nov, 2010

    just use AGAVE instead of honey to make this vegan.

  • LePetiteBakeress 3 Aug, 2010

    I don't mean to be a Debbie Downer but technically this isn't a vegan recipe. Vegans don't eat honey, they think the standardized manufacturing of it is cruel and inhumane to the bees. Just a little FYI for you! But it sounds delicious and I am tempted to make this and substitute the honey for maple syrup.

  • DLW0015 8 Jul, 2010

    I absolutely love this recipe! I made it this morning for a little afternoon snack and by the time I got to it, it was perfect! It's very light and refreshing, especially on a hot day. Thank you!

  • mariekoran 12 Mar, 2010

    for the 'grainy' texture, are you sure you used SILKEN tofu ? I have never had it be anything but smooth as long as I blended it enough. I however would wonder if the tofu would set up like a tofu cheesecake or custard instead of staying creamy, like the recipe describes. Using a soft or extra soft tofu should prevent this, I think.

  • smarcuse 1 Mar, 2010

    I was hopeful for this recipe, but alas, it was terrible. I could not get past the grainy texture of the tofu and its super strong taste. I wish there was a healthy substitute for the healthy tofu mentioned. The idea was great. Too bad I had to throw it all away.

  • smarcuse 1 Mar, 2010

    I was hopeful for this recipe, but alas, it was terrible. I could not get past the grainy texture of the tofu and its super strong taste. I wish there was a healthy substitute for the healthy tofu mentioned. The idea was great. Too bad I had to throw it all away.

  • Pipjayne 4 Feb, 2010

    although I agree that honey definately isn't vegan, I still found this recipe inspiring as it is a really simple and original idea, it would be easy to adapt by substituting maple syrup (or golden syrup or even sugar) instead of the honey

  • jenp 6 Jul, 2009

    This is listed under vegan recipes but honey is NOT vegan

  • vsquared 14 Apr, 2009

    I've never been a big fan of tofu, but this is ridiculously easy and extremely tasty! Low cal, high protein and very delicious.

  • momo83 1 Mar, 2009

    really simple and delicious! definitely satisfies any sweet tooth!

  • reno630 12 Jan, 2009

    This recipe is the best. I made it and had to make more the next day. It is so good!

  • Angieboyd 19 Feb, 2008

    This is delish! yummy

Cilantro-Lime Salad Dressing

Tofu, not mayonnaise, gives this dressing a silky texture without the extra saturated fat. The cilantro-lime flavor makes it a perfect accompaniment for Latin-inspired dishes like fish or chicken tacos; simply add shredded cabbage or radishes on top.
Body+Soul, April/May 2007
  • Prep Time 10 minutes
  • Total Time 10 minutes
  • Yield Makes 2 cups


  1. In a blender, combine tofu, lime juice, 1/3 cup water, shallots, mustard, vinegar, and half the cilantro; season with salt and pepper. Blend on high speed until completely smooth. Stir in remaining cilantro.

Recipe Reviews

Reviews (4)

  • cabaretsinger 18 Jun, 2014

    I fell in love with a zesty cilantro salad dressing that I can no longer find at my local grocery stores so I'm very interested in this recipe. Unfortunately, I have a major problem with soy in almost any form so I can't use the tofu. What might be an acceptable substitute for this recipe?

  • Dianawines 24 May, 2010

    Loved it! Sauced a piece of grilled Swordfish with it.

  • Puckles 5 Apr, 2010

    I couldn't find this site's recipe for Soy-Lime Chicken. Help!!

  • krisx2 29 Jan, 2008

    This dressing was simply fantastic, and it had my husband finishing the salad, which never happens! We ate it with this site's Soy-Lime Chicken. Wonderful!

Cherry-Berry Tea Smoothies

Protein-rich tofu gives this drink a thick and creamy texture, and frozen blueberries, cherries, and grapes deliver deep flavor and additional antioxidants. Rooibos tea, grown in South Africa, adds an herbaceous sweetness to this fruit smoothie without the caffeine found in other teas.
Martha Stewart Living, August 2008
  • Yield Serves 4


  1. Bring water to a simmer. Immediately remove from heat, and add tea bags. Let steep, uncovered, for 8 minutes. Discard tea bags. Refrigerate tea until cold, about 40 minutes.

  2. Puree tea, tofu, and fruit in a blender until smooth, and serve cold.

Recipe Reviews

Reviews (3)

  • jrusso8 21 Feb, 2011

    This is a great recipe. I just tried it. I love that it has fruit and antioxidants but relatively low carb/sugar. I was short on time so I just used strawberries instead of three different fruits and it worked great. I also eyeballed it and cut it down to one serving.

  • kerrijambor 7 Feb, 2011


  • CAS_Smith 15 Jul, 2009

    Where can we get Rooibos tea bags?

Strawberry-Banana Tofu Shake

These drinks make a refreshing and nutritious snack -- especially once you swirl in fresh fruit. Soft silken tofu provides the best results for this drink. If you only have firm or extra-firm silken tofu on hand, however, you can add as much as a quarter cup of extra soy milk to achieve the desired consistency. To reduce the fat, use the lite variety. You also can try substituting blueberries or raspberries for the strawberries, or you can experiment with other soft fruits like mangos and peaches. This shake stores well in the refrigerator for up to three days.
Body+Soul, 2006
  • Prep Time 10 minutes
  • Total Time 10 minutes
  • Yield Serves 4


  1. In a blender, puree berries until smooth. Remove, and rinse blender.

  2. Combine the remaining ingredients in the blender.

  3. Puree until smooth and thoroughly mixed, scraping down sides with rubber spatula as necessary.

  4. Divide among glasses and spoon strawberry puree on one side of each glass. Serve immediately or store in the refrigerator. If refrigerating, whisk to recombine just before serving.

Recipe Reviews

Reviews (19)

  • WINTER6180 5 Jan, 2014

    Tofu eww get it


  • Savannah Daras 8 Sep, 2012

    Chefnessa: honey is considered not to be vegan because it exploits honey bees. Vegan food is typically food that has nothing to do with the exploitation of animals :). Even though honey bees make honey "for a living" anyway.

  • LynBrook 20 Aug, 2012

    I make this smoothie once a week. Following this recipe yields 3 medium-size cups, which I cover and refrigerate and drink as a quick breakfast-on-the-go. You don't have to do the swirl unless you want a fancy smoothie. And really any frozen fruit will work; I especially like this recipe with mangoes or peaches. I use almond or rice milk in place of soy milk, because there's already enough soy going on with the tofu. Tasty and filling and great for a quick breakfast!

  • KristyT88 20 Jun, 2011

    Agree with soy being questionable, and be sure to look for non-gmo sources.

  • Chefnessa 25 Feb, 2011

    why is honey not vegan? that doesn't make sense

  • JODYACOSTA 31 Dec, 2010

    I am not a vegan, but I disagree on the comment made on honey not being "vegan". Honey does not come from a bee's body. Honey is made by a bee using nectar from flowers. The bee makes the honey as a food source for itself. It is not a substance that is taken out of a bee's body (like milk from a cow). Why is honey considered not vegan?

  • Cafeviennois 3 Dec, 2010

    It's a very pleasant drink. I made some changes, though. I added a couple of raisins and eliminated the lemon juice as well as the salt. Last but least, I thought it was above 200 calories so I divided the portion into 1/2 a glass; in this way it worked quite well as a snack.

  • buffy2473 12 Aug, 2010

    This wasn't as tasty as I was hoping it would be. If I make it again, I will puree the strawberries with the tofu mixture, and possibly add some ice to make it more like a smoothie. It needs more sweetness too - the tofu dulls the sweet flavor from the strawberries tremendously. I used agave instead of honey (honey's not vegan), but I think it needs something more to sweeten it. It's just kind of bland.

  • buffy2473 12 Aug, 2010

    This wasn't as tasty as I was hoping it would be. If I make it again, I will puree the strawberries with the tofu mixture, and possibly add some ice to make it more like a smoothie. It needs more sweetness too - the tofu dulls the sweet flavor from the strawberries tremendously. I used agave instead of honey (honey's not vegan), but I think it needs something more to sweeten it. It's just kind of bland.

  • CaliDog 11 Jan, 2010

    My recipe for a smoothie: 1 cup of milk, 1 small frozen banana, 1/2 cup fruit (berries, peaches, whatever). Whirl in a blender until smooth. Not too sweet and very yummy.

  • Niconomicon 6 Jan, 2010

    Unfermented soy, such as soy milk, and non fat milk are not healthy. Soy has many associated health risks, such as disrupting endocrine function and thyroid function and low fat milk contains oxidized cholesterol, which is terrible for you and your heart. Do some research if you would like to know more.

  • girenner 28 Sep, 2009

    Do you have a fat, carb and calorie breakdown for this?

  • Terri08 13 Jul, 2009

    it's not supposed to be vegan vegangelical. it's under no cook headline.

  • vegangelical 6 Jul, 2009

    This sounds interesting but technically honey is not a vegan ingredient.

  • Kerstin_Czarra 24 Feb, 2009

    The correct amount of honey in this recipe is 1/4 cup. We are updating the recipe now. wl.com apologizes for any inconvenience.

  • odannyboy 23 Feb, 2009

    This recipe serves 4 - probably total of 4 ounces per serving. While 1 cup of honey may seem like alot - you can always add more less to the taste. It's only 1/2 cup per serving.

  • Fortun8Mom 20 Feb, 2009

    I agree. 1 cup of honey... that can't be right.

  • kateivy 3 Feb, 2009

    WOOOO??? 1 cup of honey seems like a lot maybe 1T. honey more like it,
    fruit naturally sweet does this need any honey????

  • Shelay 7 Apr, 2008

    We don't have lite soymilk in our country. Although regular soymilk is available here, perhaps I can use non-fat milk instead of soymilk. This is good for my husband who has heart problem. Honey, tofu and fresh fruits are great for him. Thanks!

Quick Asian Steam

This lunch is loaded with good-for-you carbs, including veggies and brown rice. Vegetarians looking for protein will find it in the tofu.

Night before: Cook brown rice according to package instructions. Assemble other ingredients through step 2 of the recipe, then refrigerate in an airtight container.
  • Prep Time 10 minutes
  • Total Time 15 minutes
  • Yield Serves 1


  1. In a resealable microwave-safe container, combine vinegar, oil, ginger, and red-pepper flakes; season with salt and pepper. Add tofu and toss.

  2. Place snow peas, scallions, bell pepper, and carrot in the same container, on top of the tofu. Cover and refrigerate at least 10 minutes and up to 1 day.

  3. When it's time to eat, stir tofu and vegetables to combine. Cover and microwave on high until vegetables are crisp-tender, 2 to 3 minutes; set aside. Heat rice until warmed through, about 2 to 3 minutes. Serve vegetable mixture over rice.

Recipe Reviews

Reviews (4)

  • MissTrisha 9 May, 2011

    I think without a microwave you could leave the dressing seperate and just steam the veggies then poor the dressing on after? Of what about those bamboo steamer baskets? I've never used them but it seems like you could use them with the dressing/marinade on the veggies? just a thought...

    This recipe is delish though :D Just saw the cashew idea and think I might try that next time.

  • Ania123 20 Apr, 2011

    I think you should always try to give a stovetop version of a microwavable recipe for those of us who don't use microwaves.

  • hopesters 10 Jan, 2009

    Delicious! But just to warn, when microwaved it smells a little funny, I think it's the snap ipeas.

  • gclo86 10 Oct, 2008

    I love this lunch! Easy, delicious and filling. I personally like it cold, and add cashews if I'm craving a little crunch.

Miso Soup with Tofu and Kale

Kale, ginger, garlic, and soybeans, in the form of miso and tofu, combine to lend flavor and nutrients to a delicate soup. This soup is brimming with soy, an excellent source of protein as well as antioxidants. Kale, a cruciferous vegetable, is high in vitamins A and C, folic acid, calcium, and iron.
Annual Recipes 2003
  • Yield Serves 4


  1. Bring the water to a boil in a medium saucepan over medium-high heat. Add scallions, ginger, and garlic. Reduce heat; cover, and simmer 10 minutes.

  2. Add miso, and stir to dissolve. Add soy sauce, kale, and tofu; return to a simmer, and continue cooking until kale is tender, about 5 minutes. Serve immediately.

Recipe Reviews

Reviews (2)

  • jenniealice 8 Jan, 2012

    *I'm bummed I didn't scroll down before cooking--I would've added some of mprado's extras.

    This was a really delicious way to get some protein during the last day of "detox" for the Action Plan. I strayed from the week's recipes, but I think this soup is a really good healthy option. I had almost 2 servings! Will certainly make this again, and it's so much better than the bland stuff they serve at sushi restaurants.

  • mprado 13 Jul, 2010

    I was worried there wouldn't be enough flavor so I upped everything but the kale and tofu. I also added several other ingredients I thought would work well:

    1 tsp dashi
    a splash of sake/mirin
    1/2 tsp korean chili flakes
    1 tsp sesame oil
    1/2 onion, thinly sliced
    1/2 cup dried shiitake mushrooms
    1/2 cup fresh shiitake mushrooms
    1/3 cup frozen peas

    The final dish was fast, fresh, tasty, and healthful. Plus, I was able to use up a lot of veggies stored in the fridge.

Corn Dip with Tomatoes and Basil

In-season ingredients (tomatoes, corn, and basil) are the heart of a lime-spiked dip; tofu -- low in saturated fat and cholesterol-free -- makes it creamy.

Return to Healthy Dips Menu
Martha Stewart Living, July 2006
  • Yield Makes about 1 3/4 cups
    Serves 4


  1. Cook corn and milk in a skillet over medium-high heat until corn is tender, 7 to 9 minutes. Let cool completely.

  2. Puree 2/3 cup corn mixture, the tofu, lime juice, and salt in a food processor; season with pepper. Transfer to a serving bowl, and stir in remaining corn mixture, the tomatoes, and basil. Serve with chips.

Cook's Note

Dip can be refrigerated in an airtight container up to 1 day.

Recipe Reviews

Reviews (8)

  • sara_h 16 Aug, 2010

    This is delicious, but make sure you know your audience. Took it to a potluck last year, and there were too many other chip-dip things competing for attention, and the tofu scared people off. Those brave enough to try it liked it. I'd say the recipe serves more like 6-8.

  • kirsten_cole 4 Jul, 2010

    This was delicious. I doubled the recipe and added extra corn to make it more chunky. As a matter of fact I added more tomatoes and basil too. I used frozen white corn and white pepper instead of fresh black pepper to have a consistent color. Turned out great!

  • ghaydaa 13 Jun, 2010

    I will try this recipe to verfy our dinnar
    thank you

  • ManicCat 28 Jul, 2009

    I'm excited to try this recipe.

  • ManicCat 28 Jul, 2009

    I'm excited to try this recipe.

  • Zared 1 Sep, 2008

    delicious and nutritious, thanks

  • carabau 22 Aug, 2008

    Softened neufatchel cream cheese or lowfat cottage cheese.

  • bug32 6 Aug, 2008

    I don't have any tofu on hand. What is a good substitute?

Soba Noodles with Tofu, Avocado, and Snow Peas

Annual Recipes 2004
  • Yield Serves 4


  1. In a small saucepan, bring ginger, chile, sugar, and 1/3 cup water to a boil. Reduce heat to low; cook until ginger and chile are soft, about 5 minutes. Use a slotted spoon to transfer ginger and chile to a bowl; set aside. Reserve syrup.

  2. Make dressing: In a shallow bowl, whisk together lime juice, soy sauce, and 2 teaspoons reserved syrup. Add tofu, and toss to coat. Set aside.

  3. In a pot of boiling water, cook the noodles according to package instructions. Drain; transfer to a large bowl. Add peas; drizzle with oil and 1 tablespoon dressing. Toss to coat; let cool.

  4. To serve, add cucumber and chives to bowl along with the tofu and dressing; toss to combine. Divide among plates; top with avocado and reserved ginger and chile. Sprinkle with sesame seeds.

Recipe Reviews

Reviews (3)

  • Mounmama 16 Jun, 2011

    I would like the nutritional info for all of the recipes. Please consider adding for all of us calorie counters.

  • kerragh 18 Apr, 2011

    I agree 100%, knorton4. I would expect at least that from a magazine of this caliber!

  • knorton4 30 Jul, 2009

    Is it possible to get the nutritional information for this recipe? I would really appreciate knowing what I'm eating! Thanks so much!

Avocado-Pear Smoothie

Martha Stewart Living, March 2006
  • Yield Serves 4


  1. Quarter, pit, and peel avocado. Process avocado, tofu, juice, honey, and vanilla in a blender until smooth. Add ice; blend until smooth. Divide among 4 glasses.

Recipe Reviews

Reviews (1)

  • peachmasterv 20 Oct, 2011

    Interesting recipe. Thick and creamy. I recommend drinking immediately because the blended ice gives a nice crunch and the drink is best chilled.