Meatless Mondays- Tofu Stroganoff

tofuI often hear from people who want to eat healthier and who are looking to Asian diets, where vegetables play a larger role and meats are limited, as a possible solution to their concerns. One of the first hurdles they often encounter is tofu. What is it and how do you cook it? Tofu is a soybean product. Soymilk is separated into curds and whey, with the curds being pressed lightly. After it has set, the tofu is then immersed in water, cut, and packaged.

As for cooking, tofu is versatile. It can be grilled, sautéed and deep-fried and is a healthy source of protein. Something to consider is that tofu is not like a steak. You don’t just grill it and eat, it’s best when incorporated into a meal.

The following recipe comes from my mother-in-law and is one of my wife’s favorites. I must admit that when she first proposed making this meal I was a bit apprehensive. First of all, Tofu Stroganoff just sounded plain crazy. Secondly, I get nervous anytime my wife steps into the kitchen. However, on both accounts I was pleasantly surprised. This meal is quick and easy and a great way to introduce tofu into your diet.

Serves 4

  • 1 ½ pounds tofu, sliced into rectangle ½ inch thick
  • 2 Tablespoons olive oil
  • 1 onion, chopped
  • 15 mushrooms, sliced
  • ½ teaspoon tarragon
  • 2 tablespoons chives, chopped
  • 2 cloves garlic, minced
  • 1 cup sour cream
  • ¼ cup soy sauce
  • ½ pound egg noodles
  • salt & pepper to taste

Drain tofu on a paper towel to remove excess water. In a large sauce pan over medium heat, pour 1 tablespoon olive oil. Sauté onion and mushrooms until tender. Add chives and tarragon and stir together then remove from pan and set aside. Heat pan again and pour in remaining olive oil. Fry tofu with a splash of soy sauce. After tofu is browned, return mushroom and onion mixture to pan. Stir in sour cream and remaining soy sauce and stir over low flame to heat through. Then add hot noodles, stir and serve.

About Peter Dopulos

Peter Dopulos is an avid cyclist and the author of Where to Bike Orange County. He is also the co-host of the Long Beach radio talkshow Swoop's World and a co-founder of

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