Swedish Tofu
Artistic Illustration
Swedish Tofu is a flavorful, plant-based protein option made from soybeans, seasoned and often pan-fried to achieve a delightful texture. A notable nutritional highlight is its high protein content, providing 10.92g per serving.
This item is served in various meal programs across New York City, including school meals, senior nutrition, shelter feeding, and catering.
Popular Home Recipes for Swedish Tofu
Example recipe — not from the Healthy Heart kitchen. This is a popular home-style version of Swedish Tofu shown for general reference. It does not reflect the ingredients, preparation, or allergens in meals prepared by Healthy Heart Food Service.
Swedish Tofu is a delicious plant-based dish that combines the rich flavors of traditional Swedish cuisine with a high-protein tofu base, perfect for a family-friendly meal.
Ingredients
- •14 oz extra-firm tofu, drained and pressed
- •2 tbsp soy sauce
- •1 tbsp Dijon mustard
- •2 tbsp maple syrup
- •1 tsp ground allspice
- •1 tsp garlic powder
- •1 tbsp olive oil
- •1 tbsp fresh dill, chopped
Instructions
- 1Cut the tofu into 1-inch cubes.
- 2In a bowl, mix soy sauce, Dijon mustard, maple syrup, ground allspice, and garlic powder.
- 3Add the tofu cubes to the marinade, tossing to coat evenly. Let sit for 5 minutes.
- 4Heat olive oil in a large skillet over medium heat.
- 5Add marinated tofu to the skillet and cook for 10-15 minutes, turning occasionally, until golden brown.
- 6Sprinkle fresh dill over the cooked tofu before serving.
Chef Tips
- For a spicier kick, add a pinch of cayenne pepper to the marinade.
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Serve with steamed vegetables or over rice for a complete meal.
Example home recipe for reference only — not used by Healthy Heart Food Service. For ingredient and allergen information about meals we serve, contact us.
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About This Item
This menu item is part of meal programs operated by Healthy Heart Food Service, serving schools, childcare centers, senior programs, shelters, and catering clients across New York City, Brooklyn, the Bronx, Queens, Manhattan, and Staten Island. Nutrition information is sourced from the USDA FoodData Central database and reviewed by our registered dietician. Actual values may vary based on preparation methods and serving size. For questions about our meal programs, contact us.