International Vegetarian Union (IVU)

8 - 14th November 2004
Costão do Santinho Resort & Spa
Santinho Beach - Florianópolis - Brazil

Cooking With Tofu

Caryn Hartglass
Tel: 718-459-7503

Tofu Garlic/Dill Dip

  • 1 package of soft Silken tofu
  • 1/4 - 1/2 cup Fresh Dill finely chopped
  • 2 cloves chopped garlic
  • 1 tablespoon olive oil (optional)
  • salt to taste

Let the garlic soak in the olive oil for at least 10 minutes.  Blend the tofu in a blender until smooth. If it is too dry, add a little soy milk or water to help it mix. Add the garlic, oil, dill and salt.  Blend until creamy.  Refrigerate until ready to serve.

Variation 1: Tofu Garlic/Dill Sauce

Make the dip above and thin to desired sauce consistency by adding soy milk, blending until smooth.  Serve over boiled potaoes or steam cauliflower.

Variation 2: Tofu Minted Herb Dip

Use a combination of parsley, cilantro and mint in place of dill.  This is a very fresh, summery dip – great with cucumbers.

Tofu Egg Salad

Combine together in a large bowl:

  • One 16 oz. package firm tofu - mashed
  • 1/4 - 1/2 onion, finely chopped
  • 2-3 celery stalks, finely chopped
  • 1 carrot, grated
  • 1 tablespoon Tumeric
  • Salt or soy sauce and pepper to taste
  • 3 Tablespoons Nayonaise or Veganaise, Eggless Mayonaise or olive oil (optional)

Tofu Scramble

  • One 16 oz. package firm tofu
  • 1/4 - 1/2 onion, finely chopped
  • 2 cloves garlic – finely chopped/minced
  • 1 cup chopped mushrooms
  • 1 package frozen spinach
  • 1 tablespoon curry or cumin powder
  • 1 tablespoon Tumeric
  • 1 tablespoon olive oil
  • Salt or soy sauce and pepper to taste

Sauté onions and garlic in oil until lightly brown and transparent, add mushrooms and spinach. Cook until spinach is hot and wilted.  Add mashed tofu, spices and soy sauce/salt and pepper. Cook 10 minutes more.

Variations: Be creative – use different vegetables, like peas, red and green peppers, corn, tomatoes, carrots, etc.  Vary the flavor with different spices: oregano and garlic with tomatoes and peppers; thyme and rosemary with eggplant and zucchini.

Tofu Scallops

  • One 16 oz. package extra firm tofu
  • 1/2 cup white wine
  • 1/2 cup chopped garlic
  • 1/2 cup chopped shallots
  • 1 tsp dried oregano
  • 1 tsp black pepper
  • 1 tbs garlic powder
  • 1/2 cup olive oil
  • 1/2 cup fresh parsley
  • paprika for garnish

Cut tofu into three layers.  Using a small round shape such as a bottle cap, cut tofu into small circles. Sautee garlic, shallots and wine until wine evaporates. Add olive oil.  In a shallow pan arrange scallops in one layer.  Spread mixture over top.  Sprinkle with paprika and parsley.  Boil until bubbly and scallops start to brown.  Serve over quinoa or brown rice.

Chocolate Mousse

  • 2 packages silken tofu
  • 2 tsp. Vanilla
  • 10 ounces semi sweet chocolate

Heat chocolate over low heat until melted.  Mix in blender with the tofu and vanilla. If blender isn’t powerful enough to turn the thick mixture add a little soy milk to thin it.  Beat until smooth.  Spoon into cups.  Chill before serving.

Spiced Pumpkin Pudding

  • 1 15 oz can pumpkin
  • 1 12 oz. package of soft silken tofu
  • 3/4 cup sugar
  • 2 tsp. Cinnamon
  • 1 tsp ginger powder

Blend all ingredients together until smooth. Chill.

It’s A WRAP!

Caryn Hartglass
Tel: 718-459-7503


  •  3 cups almonds, soaked overnight in water, or for at least 3 hours
  •  3 cups carrots (chop first, then measure) 
  •  1/4-1/2 medium onion 
  •  1 cup celery with leaves, cut in 1 inch pieces
  •  1/2 cup parsley or cilantro 
  •  1/2 cup fresh basil
  •  1-2 garlic cloves 
  •  2 oz. lemon juice 
  •  sea salt, to taste

1) Drain and rinse almonds. Cut the carrots into chunks and measure out three cups. Process almonds and carrots into a paté in a food processor until smooth. You may have to add a slight bit of water. Set aside in a bowl. 

2) Pulse chop garlic, onion, celery, herbs and lemon in a food processor until well chopped. Add to the carrot and almond mixture and mix well. Add Nama Shoyu and Celtic sea salt to taste. 

 Serves 4. Keeps for 2-3 days in refrigerator.


  • Salsa
  • Guacamole
  • Corn
  • “Refried Beans”
  • Romaine Lettuce leaves

Spoon “refried beans, guacamole, salsa and corn on lettuce leaf.  Roll leaf to close.  Serve.


  • 4 medium tomatoes coarsely chopped
  • 1 - 2 jalapeno chile peppers, seeded & chopped
  • 1/3 cup chopped green onions
  • 2 tbs. chopped fresh cilantro
  • 2 tbs. Lime juice
  • 1/4 tsp. Salt

 Combine all ingredients; mix well. Cover; refrigerate until serving time.


  • 3 ripe Haas avocados, peeled and mashed, save the pits
  • 1 small red onion, peeled and diced
  • 1 bunch Cilantro leaves, washed, dried and roughly chopped
  • 2 limes, juiced
  • Salt & freshly ground pepper

Mix all ingredients well.  Place pits in guacamole.  This will keep it from turning brown.


1 cup Brazil nuts, soaked overnight

  • 1/2 cup almonds, soaked overnight
  • 1/4 onion
  • 1/2 red bell pepper, chopped
  • 1 tomato, chopped
  • 1 tsp chile powder
  • Sea salt to taste
  • water

Drain the water from the nuts.  Place soaked nuts in a blender or food processor with all the rest of the ingredients. Use the slow speed to blend so that the mixture does not liquefy. Stop the blender, look at the consistency, if necessary, use a spatula to scrape the ingredients from the side of the blender, and add more water if needed to blend until everything is an even texture. If doing this in the blender, the pate might be more liquid and you can refrigerate it to get it to firm up.>


  • Sunflowerseed pate
  • 4 Grated Carrots
  • 2 Cucumbers, cut in long strips
  • 10 Shitake mushrooms, cut in strips
  • 1 Avocado, peeled and cut in strips
  • Nori sheets
  • lettuce


  • 1/2 cup sunflower seeds and/or pumpkin seeds, soaked 12 hours
  • Sea Salt to taste
  • 1/4 cup water
  • 1/4  white onion
  • 1 clove garlic

Blend in food processor until creamy consistency is reached.


Place a nori sheet on a bamboo mat.  Spread sunflower seed pate on nori sheet.  Leave at least an inch on each horizontal side, go all the way to the vertical edges.  Top with a lettuce leaf.  Sprinkle sparingly carrots, cucumber, mushrooms and avocado on top.  Brush the far end of the nori with water.  Roll nori and seal edge.  Cut in six pieces.


  • 1 head cabbage, remove about 6-8 of the outside leaves and set aside, shred the rest
  • 2 carrots grated
  • 3 green onions, diced 
  • 2 tablespoons sesame seeds
  • 1 teaspoon black pepper
  • Sea salt to taste

Place vegetables in a large bowl.  Toss well with pepper and “mayonnaise” (see below).  Spoon onto napa cabbage leaf and roll leaf closed. 


  • 1/2 cup cashews, soaked in water overnight
  • juice from one lime
  • 1-3 tsp chopped ginger

Drain water from cashews.  Blend ingredients together