Estimated Nutrition (whole recipe, rough)
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Beet | 1/2 cup (85g) | 35 |
| Shiitake | 1/2 cup (73g) | 34 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tablespoons wheat-free low-sodium tamari
- ¼ teaspoon yeast extract
- ½ teaspoon beet juice (for example, from canned beets)
- ¼ teaspoon powdered shiitake mushroom (see notes)
- ¼ onion powder
- 4 ounces (110 g ) extra-firm tofu
- Canola oil
Directions
Make the marinade by mixing together tamari, yeast extract, beet juice, shiitake powder, and onion powder in a small mixing bowl. Make sure the mushroom powder and yeast extract are evenly incorporated with no lumps.
Drain the tofu, pressing it to get rid of as much moisture as possible. Combine marinade with tofu, crushing the tofu into small pieces and allowing it to absorb the liquid evenly. Placing the tofu in a zip-top bag, pouring the marinade over it, sealing it, and then crushing the tofu with the fingers works well. You want no pieces of tofu larger than a fingernail.
Allow sufficient time for the marinade to soak completely into the tofu, such as several hours or overnight.
Heat a medium-sized non-stick skillet over medium heat. Using a small amount of canola oil—just enough to coat the cooking surface— sauté the tofu, browning it to a golden color. Between the marinade and heat, it will achieve a medium-brown, but won't achieve the deep brown of ground beef or commercial ground beef substitute.
Once the tofu is browned, it will still be quite soft. You can improve its texture by spreading it out in the hot pan and allowing it to cool for some time.
Store the ground tofu in the refrigerator. It can be reheated by heating it through in a skillet for whatever application you desire. It can be used as a filling for tacos , sloppy joes, meat sauces for pasta , and the like.