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Recipe Friday: Flavors of the Harvest

Each year, harvest season inspires recipes featuring fresh tomatoes. According to the USDA, Americans consumed 34.1 pounds of tomatoes per capita in 2019. In 2021, tomatoes remained the second-most popular vegetable in the U.S. (61%) potatoes ( 62%). Tofu adds the power of high-quality plant protein to tomato recipes. One serving of water-packed tofu or silken tofu provides about eight grams of cholesterol-free complete protein, providing all nine essential amino acids. Tofu is a healthful protein choice as well as a sustainable one. Tofu is made from soybeans that are grown sustainably. In fact, 95% of U.S. soybean farmers are committed to sustainable farming practices and partner with the USDA to implement conservation programs.

Check out these tofu and tomato rercipes from the Soy Food Council as a way to boost the flavors of harvest season. 

Tofu Breakfast Sandwich

Tofu/Tomato Breakfast Sandwiches are a plant-based spin on English muffin sandwiches, pairing fresh tomatoes with tofu. This open-faced sandwich features a batter-dipped patty of water-packed tofu with sliced tomatoes and spinach leaves. Serve it on a toasted muffin with a cheeze sauce featuring firm silken tofu, plain soymilk and nutritional yeast. 


1-12 oz medium firm Tofu, drained
 cup soymilk
2 T nutritional yeast
2 T tapioca or chick pea flour
¼ teaspoon turmeric
½ tsp garlic
1 pinch black pepper
1 pinch salt
5 ea. English muffins
10-15 fresh spinach leaves
5 ea. Tomato slices


  1. Combine the first 8 ingredients in a blender until smooth. Heat a small fry pan over medium heat, spray with a small amount of oil. Spoon 1/4 cup batter into the pan. Let it cook on one side, about 3 minutes then flip and cook for about 3 minutes more.
  2. Toast an English muffin, spread both sides with melted "cheeze sauce" (recipe below), add the patty, top with fresh spinach and sliced tomato.
  3. Recipe will make 5 patties that can be stored in the fridge for a week or even frozen for longer. To use just re-heat on griddle or in lightly oiled fry pan.

Ingredients for Cheeze Sauce

½ cup water
1 cup peeled/diced sweet potatoes
½ cup chopped onion
¼ cup plain soymilk
1-12 oz package Soft Silken Tofu, drained
½ cup raw cashews (cover with water and soak for at least 2 hours - drain off water before using)
6 T nutritional yeast flakes
1 T garlic powder
1 tsp salt
¼ tsp turmeric powder
1 pinch black pepper
1 pinch smoked paprika


  1. In a medium saucepan, add first 3 ingredients, bring to boil. Reduce to simmer, add remaining ingredients stirring until incorporated. Transfer to blender, blend until smooth be careful with hot liquid. Will make approximately 1 ½ - 2 quarts of Cheeze sauce that can be stored for a week in the fridge or in the freezer for even longer.

Silken Tofu Caprese Salad

Silken Tofu Caprese Salad is a fresh-flavored combination of tomato slices, extra firm silken tofu slices and chopped fresh basil. Drizzle with balsamic glaze or an oil-and-vinegar dressing.  


1 package soft silken tofu
2 ea. Roma tomatoes, seeded
2 ea. serrano chili peppers, seeded and deveined
1 ea. green onion, cut into 1/8-inch slices
¼ tsp minced jar garlic
1 cup soybean oil
2 T white balsamic vinegar
1 T lime juice
½ tsp ground cumin
Pepper and Salt to taste
24 cups spinach and mesclun combination
1 ea. red onion, chopped
32 ea. cherry tomatoes, quartered
Garnish with cheddar cheese and tortilla strips


  1. In a food processor, add first 3 ingredients; blend. Add next 3 ingredients; blend. In a small bowl add the next 4; mix with wire whip until well blended. Then add to other ingredients; blend.
  2. In a large bowl add greens, onions and tomatoes; toss. Garnish with cheese and tortilla strips.
  3. Serve with dressing.

A few other ideas from the Soy Foods Council include: 

  • Tomato, Mango and Tofu Salad is a colorful celebration of the season. Combine cherry tomatoes with fresh mango chunks, shredded basil and small dices of extra firm water-packed tofu. Drizzle with Italian dressing. 

  • Silky Gazpacho is made in a blender or food processor with silken tofu and garden-fresh tomatoes. Blend 4 chopped tomatoes, 1 clove of garlic, ½ cup chopped English cucumber and one small red bell pepper, seeded and chopped. Add ¼ cup silken tofu, ½ cup water, 1 tsp. balsamic glaze and 3 or 4 fresh basil leaves. Pulse to blend. Season to taste with salt. Whether you call it gazpacho, garden sauce for grilled tilapia, or a tomato-tofu smoothie, this tofu and tomato combination is a winner.

  • Updated Tomato Pie is an ideal way to add more plant protein to a favorite recipe. Tomato pie isn’t pizza or a dessert, it’s a classic savory Southern pie recipe, featuring an assortment of sliced heirloom tomatoes. Add crumbled firm tofu to your favorite recipe for it. Other ingredients include chopped onion, shredded cheese such as Monterey Jack or Cheddar, mayonnaise, one egg, and chopped fresh herbs like basil and dill. Bake in a pie shell. 


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