Kundalini Yoga for Temecula, Murrieta, and Lake Elsinore

Tofu Recipes

Here's a recipe I use for our family. You can serve this with a salad and steamed vegetables on the side. Everyone loves this easy tofu recipe. You could even pre-prep your tofu and marinade on Sunday night and then put the marinading tofu in the frig letting it marinade. You can even double the recipe and have plenty for the week and keep it marinading until you are ready to bake or broil.


Baked or Broiled Lemony Tofu


2 packages firm organic tofu or extra hard 12oz – Sliced ¼” to ½” thick


Extract water from tofu by placing slices between two clean towels. Press with heavy pan for about 15 minutes while preparing marinade. (AKA patted dry tofu).


Blend the following Marinade ingredients:


1/3 cup Braggs or Soy Sauce

3-6 cloves garlic chopped

1 teaspoon turmeric powder (haldi)

1/3 cup lemon juice

1/3 cup spring water

2 teaspoons onion powder


For cookie sheet:


2 T olive oil


Sprinkle over tofu after baking or broiling:

Nurtritional Yeast (purchased at the healthy food store)


Slice tofu in 1/4" to 1/2" slices and place between two clean towels while preparing marinade and press with heavy pan for 15 minutes. Prepare marinade. Oil a cookie sheet with a 1” lip and place tofu slices next to each other on it and pour marinade on top. It's optional whether you let the tofu soak up the marinade and for how long. It's definitely not necessary. Bake at 375º for one hour or broil on low for 10 minutes on each side. Tofu should brown nicely and be moist, flavorful and chewy. Sprinkle with Nutritional Yeast – Medicinal because it's high in Vitamin B12.


Simple Baked or Broiled Lemony Tofu


Optional:  Extract water from tofu by placing slices between two clean towels. Press with heavy pan for about 15 minutes while preparing marinade (AKA patted dry tofu).


1/2 T olive oil or non-stick spray

1 lb organic tofu sliced 1/2" thick firm or soft

2 lemons juiced

1/4 cup Braggs or soy sauce

1/4 cup of spring water

½ tsp. turmeric

1 Tablespoon Granulated Onion Powder (optional)

1 Teaspoons Granulated Garlic Powder (optional)

Nurtritional Yeast


Place tofu slices flat in oiled or sprayed w/ non-stick spray 9”x13” glass pan or shallow cookie sheet. Mix lemon juice, soy sauce or Braggs, water and turmeric In bowl. Pour over tofu - rock pan slightly from side to side without spilling so tofu is covered with sauce.  Sprinkle with optional granulated onion and garlic powder.

Broil 10 minutes on each side or bake at 375º for 1/2 hour on each side. Sprinkle with Nurtritional Yeast and serve steamed veggies and rice with tahini dressing drizzled over or just eat plain for a great protein snack.

Tofu with Ginger and Garlic


1/2 T olive oil

1 lb tofu sliced in 1/2” thick slices firm or soft

Juice from 2 lemons squeezed (about 1/2 cup)

1/4-cup soy sauce or Braggs

Small piece of ginger about 1/4 cup or less peeled

4 cloves of garlic

1 large Serrano Chile (optional) stem cut off

1 tsp. turmeric

1/3-cup spring water


Blend all ingredients in blender except tofu. Pour blended ingredients over tofu in oiled 9” by 13” rectangular pan or shallow cookie sheet. Broil 10-15 minutes on each side or bake at 375 degrees for one hour.

You can find regular or firm tofu in most any deli section of the supermarket or health food store. Braggs can usually be found in the health food store.

Green Tofu


1 lb firm organic tofu

2 limes juiced

2 cloves garlic

1 half jalapeno w/ seeds removed if you want less spicy

2-3 green onions

2 T fresh fennel bulb tops

¼ bunch of parsley

2 T extra virgin olive oil

3 T Braggs

¼ cup of spring water to help blending process


Slice tofu in slices ¼”- ½“ thick and place each slice on a paper towel. Cover with another paper towel for 30 minutes (press with heavy object). This process is optional and helps pull out some of the water from the tofu so your tofu will absorb the marinade easier. If you don’t have time just slice tofu in slices ¼”- ½“ thick and place in oiled pan next to each other, pour marinade on top and bake immediately. Even when you do not extract the water from the tofu or take the time to marinade, the tofu will still be flavorful.

Oil a 9”x12” pan or a cookie sheet with a 1” lip around it and place tofu slices next to each other on cookie sheet.

For marinade blend or wisk all of the above ingredients and pour marinade on top of tofu. You can allow the tofu to marinade up to 8 hours or just bake immediately at 375º for 1 hour or until slightly browned, but still green.


Tofu wiith Garlic


2 T Olive Oil

1 lb firm tofu cut In 1"x1" squares

8-10 cloves garlic chopped finely

Braggs to taste approx. 2-4

1/4 cup spring water.


Sauté garlic for 1-2 minutes just to flavor the oil.  Toss the tofu squares and garlic together and add Braggs and water and cook until evaporated and lightly golden.


Above Recipes by Atma Kaur Khalsa 9/15/2007


Simple Tofu Recipe


Here is a simple dish which you can make quickly, to provide a balanced protein and tasty treat and good for the blood.  From the Beads of Truth Number 3, Volume II, September 1979 issue.


2 tsps. crushed red chilies

¼ cup water

2 T Braggs Liquid Aminos (Brought at the Health Food Store)

1 lb Fresh Tofu in 1” cubes


Place water, Crushed Red Chilies, Braggs in bottom of 2 quart pot. Boil together for a few minutes on low. Then add the cubes of tofu. Stir lighty and continue to cook, until tofu is totally heated through, and the liquid is either all absorbed or cooked away.