Soy, Tempeh, Tofu…Oh My!

Soy, Tempeh, Tofu…Oh My!

We recently asked our Steven and Chris Facebook Fans which ingredient they wanted to learn more about. The winning answer was soy! Chef Jo Lusted went to work to create delicious soy recipes (including her foolproof tofu marinade!) and stopped by to share some fascinating soy facts.

Soy Milk Smoothie
Makes 2 servings

1 cup frozen berries (raspberries, strawberries or blueberries)
1 ripe banana, cut into chunks
1 package Soft Silken Tofu
½ cup soy Yogurt
1 cup soy milk
2 tbsp liquid honey

Put all ingredients in the blender and puree until smooth, adding more soy milk as needed if mixture is too thick.

Tofu Chocolate Mousse
(5-star rating from our host, Steven Sabados!)
Makes 6 Servings

"My good friend, Tosca Reno, author of the Eat Clean Diet book series, first introduced me to Tofu Chocolate Mousse! It is delicious and addictive - you would never guess it is made from tofu!" - Chef Jo Lusted


1 vanilla bean
1 package Firm Silken Tofu, drained
½ cup soy milk
3 tbsp liquid honey
Pinch cinnamon
1 cup chopped dark chocolate

Split vanilla bean in half and scrape out seeds; discard pod. Add to food processor with tofu, soy milk, honey and cinnamon. Melt chocolate over a double boiler. Add to food processor. Puree mixture until smooth and all ingredients are incorporated. Serve immediately or transfer to container and refrigerate until chilled.

Tofu Scramble
Makes 4 servings

2 tbsp olive oil
½ white onion, diced
1 red pepper, diced
1 small zucchini, diced
2 tsp curry powder
1lb firm or extra-firm tofu, crumbled

Heat oil in a non-stick pan over medium-high heat. Add onion, pepper, and zucchini and cook, stirring often until soft, about 3-4 minutes. Reduce heat to medium and add curry powder and crumbled tofu. Continue to cook for 3-4 minutes until fragrant and until tofu begins to turn golden brown. Season with sea salt and freshly ground black pepper to taste.

Tempeh Bolognese

Makes 6 Servings



2 tbsp olive oil
½ white onion, diced
2 cloves garlic, minced
1 rib celery, diced
1 carrot, diced
1lb tempeh, crumbled
2 cups sliced cremini mushrooms
2 sprigs fresh thyme
1 cup vegetable stock or water or red wine
2 cups all-natural tomato sauce
Sea salt and freshly ground black pepper to taste


Heat oil in a large saucepan over medium-high heat. Add onions, garlic, celery, and carrot and cook, stirring frequently until softened, about 3-4 minutes. Add tempeh and continue to cook for 4-6 minutes until tempeh begins to turn golden brown. Stir in mushrooms, thyme and vegetable stock. Add tomato sauce, stir and bring to a boil. Reduce heat and simmer, stirring occasionally for 25 minutes. Remove thyme sprigs and serve over your favourite pasta.

Chef Jo's Foolproof Marinated Grilled Tofu

Makes 4 Servings


1/3 cup olive oil
2 tbsp low-sodium tamari soy sauce
2 tbsp balsamic vinegar
2 cloves garlic, minced
2 tsp ground cumin
1 tsp chopped fresh thyme
1 tsp smoked sweet paprika
1/2 tsp cayenne pepper
1lb extra-firm tofu

1. In a small bowl, stir together olive oil, soy sauce, balsamic vinegar, garlic, cumin, thyme, paprika, and cayenne.
2. Slice tofu into 5 pieces lengthwise and place into a plastic bag. Pour marinade into bag, remove excess air to ensure tofu is completely coated, seal and refrigerate for a minimum of 1 hour, or up to 24 hours.
3. Preheat seasoned grill or grill pan to medium-high heat. Grill tofu for 2-3 minutes per side, until lightly charred and warmed throughout. Dice grilled tofu slices and serve over your favourite green salad.