If you are looking for the Best Pumfu Recipe then you are in the right place. Here I shared Crispy, Scramble, Gingery, Vegan, Baked, and many more Pumfu Recipes.
“Is it some sort of pumpkin spice tofu?” As I looked at a packet of Foodies Pumfu from my local Whole Foods, I was naive enough to wonder. As I was just passing an aisle of pumpkin spice cheese, and pumpkin spice breakfast sausage, I wasn’t surprised that it was there. It’s not seasonal tofu, as I thought. And it doesn’t taste at all like pumpkin. Pumfu is made entirely from pumpkin seeds and can be enjoyed all year.
Tofu is a versatile vegetable ingredient that can be used in many dishes. As someone who has it in her fridge all the time, I knew I had got to test Pumfu. I used a classic air fryer recipe and substituted pumfu for tofu. The results were excellent.
Extra-firm and firm tofu should be drained and pressed for at least 30 minutes before you cook it. It’s sponge-like and needs to absorb the marinade, not the water in the package. Pumfu is ready to go, so there’s no waiting or pressing. We are left with one task: seasoning.
Tofu is a blank canvas so I tend to be very heavy-handed when it comes to seasoning and marinating. It doesn’t really taste much by itself, so I wasn’t expecting pumfu the same. It was delicious! I tried it straight from the packaging and I couldn’t stop eating it. It was firmer than tofu, but not as crumbly or as chewy as tempeh.
The texture had a mild, yet distinct, nutty taste. It was already so delicious plain and uncooked, that it didn’t need any seasoning or air-frying to make it even better.
Recipe for Crispy Air-Fryer Pumfu
Preparation Time: 10 Minutes Cook Time: 15 Minutes Total Time: 25 Minutes
Type: Side Dish Cuisine: Asian Yield: 8 Serving
Keyword: Recipe for Crispy Air-Fryer Pumfu
NOTES
- Add 1/2 teaspoon more sesame oil to make your pumfu crispy.
INGREDIENTS
- 2 blocks (16 oz.) of Pumfu cut into 1-inch cubes
- 2 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 teaspoon paprika
- 1 teaspoon sea salt
- 4 teaspoons cornstarch
- 1 teaspoon Bragg Liquid Aminos (Recommended)
- 1 teaspoon sesame oil
- 1/2 teaspoon ground black pepper
Direction
In a medium-sized bowl, place the cubed Pumfu. Toss in the liquid Aminos. Mix in all seasoning ingredients. Toss until well combined.
Place each piece of Pumfu in the air fryer in one row. Your air fryer should be set to 400°F. Cook for 10 minutes. After five minutes, shake the basket.
After the tofu has been cooked, remove it from the heat. Let cool, then serve. Enjoy!
Take a peek at my 6 Best Skinner Lasagna Recipe if you’re interested.
Nutrition Information
Amount per serving And % Daily Values
Serving: 8 Calories: 30 | Total Fat 1.4g – 2% | Saturated Fat 0.2g – 1% | Cholesterol 0mg – 0% | Sodium 257mg – 11% | Total Carbohydrate 2.7g – 1% | Dietary Fiber 0.5g – 2% | Total Sugars 0.5g | Protein 2.1g | Vitamin D 0mcg – 0% | Calcium 49mg – 4% | Iron 1mg – 3% | Potassium 58mg – 1%
The Percent Daily Value (DV) of a nutrient in a food serving indicates how much it contributes to a daily diet. The standard nutrition advice is 2,000 calories per day.
Recipe For Pumfu Scramble
You can use pumfu, a high-protein, soy-free alternative to tofu made from pumpkin seeds in any application where you would use it. It has a mild flavor that absorbs any additional flavors easily and a texture that is similar to tofu.
Preparation Time: 10 Minutes Cook Time: 10 Minutes Total Time: 20 Minutes
Type: Side Dish Cuisine: Asian Yield: 4 Serving
Keyword: Recipe For Pumfu Scramble
Ingredients
- 2 tablespoons butter or olive oil
- 1 zucchini, sliced or chopped
- 1 bell pepper, diced
- 2 cup mushrooms, chopped
- 1 cup onion, chopped
- 4 cloves garlic, chopped
- 2 package Pumfu
- 4 tablespoons milk (dairy or non), or broth
- 2 tablespoon Frontier Nutritional Yeast (Recommended)
- 2 teaspoon turmeric
- 1 teaspoon paprika
- 1 teaspoon cumin
- salt and pepper
- 2 fresh tomato
Direction
Heat oil or butter in a large skillet over medium heat. For 5 minutes, sauté the onion, garlic, and mushroom. Cook for another 5 minutes after adding the zucchini and pepper.
Use a masher to crumble or your fingers to break up the pumfu in a bowl. Mix the milk and spices into the pumfu.
Mix the vegetables with the pumfu. Season with salt, pepper, and heat through. Serve with freshly chopped tomatoes.
You can look at my 4 Best Cielito Lindo Recipe If you’re interested.
Nutrition Information
Amount per serving And % Daily Values
Serving: 4 Calories: 154 | Total Fat 8.7g – 11% | Saturated Fat4.2g – 21% | Cholesterol 15mg – 5% | Sodium 108mg – 5% | Total Carbohydrate 13.7g – 5% | Dietary Fiber 4.3g – 15% | Total Sugars 5.1g | Protein 9.2g | Vitamin D 130mcg -650% | Calcium 128mg – 10% | Iron 4mg – 23% | Potassium 628mg – 13%
The Percent Daily Value (DV) of a nutrient in a food serving indicates how much it contributes to a daily diet. The standard nutrition advice is 2,000 calories per day.
My other blog post:
Recipe for Gingery Pumfu Kohlrabi Noodles
Preparation Time: 10 Minutes Cook Time: 12 Minutes Total Time: 22 Minutes
Type: Side Dish Cuisine: Asian Yield: 4 Serving
Keyword: Recipe for Gingery Pumfu Kohlrabi Noodles
Ingredients
- Kohlrabi Noodles
- Primal Kitchen Sesame Ginger, Recommended
- Shelled Edamame
- Pumfu Pumpkin Seed Tofu
Direction
In a large skillet heat 1 tablespoon of oil on medium-high. Chop the pumfu into 1/2-inch cubes. Saute with salt/pep for 2 to 3 minutes until hot and golden.
1 tablespoon oil, heated on medium-high in a large skillet. Cook kohlrabi for 5 minutes with salt and pepper. Next, add 1 tbsp of water to cook for 1 to 2 minutes more until noodles are tender and golden.
1 tablespoon olive oil, heated over medium-high in a large skillet. Once the oil is hot, add the edamame and salt/pep to the skillet.
Cook for 1 to 2 minutes, or until the vegetables are soft.
Mix the noodles and pumfu together in a pan. Add 2 to 4 tablespoons of sauce to mix.
Have a peek at my 3 Best Cheesecake Factory Four Cheese Pasta Recipe if you are interested.
Nutrition Information
Amount per serving And % Daily Values
Serving: 4 Calories: 222 | Total Fat 6.8g – 9% | Saturated Fat 1.1g – 6% | Cholesterol 23mg – 8% | Sodium 159mg – 7% | Total Carbohydrate 27.4g – 10% | Dietary Fiber 3.1g – 11% | Total Sugars 3.2g | Protein 13.8g | Vitamin D 0mcg -0% | Calcium 186mg – 14% | Iron 3mg – 17% | Potassium 354mg – 8%
The Percent Daily Value (DV) of a nutrient in a food serving indicates how much it contributes to a daily diet. The standard nutrition advice is 2,000 calories per day.
Pad Thai Recipe with Vegan Pumfu
This pad thai is made with fresh ingredients, including the ones you may not have heard of. It balances bold flavours while remaining light-hearted. Soy sauce and tamari provide a salty and savoury base, while brown sugar and vinegar, along with a new protein, add a satisfying texture to the dish and unify its flavor.
Foodie Vagan’s Pumfu, a tofu-like substitute made from pumpkin seeds, was our first experience. We had the eureka moment while describing its flavor: It’s slightly sweet but can also take on the flavors of sauces and marinades.
What’s better than a delicious sauce that has a nutty taste?
Of course, pad thai.
Fresh produce is key to this recipe’s balance of textures and flavors. Nothing can beat the crunchy texture of bean sprouts, the peppery hints from fresh cilantro, and the chewy noodles with fresh lime juice. This recipe does not contain any spiciness. Red pepper flakes and sriracha can be added to the sauce to spice it up.
Preparation Time: 10 Minutes Cook Time: 15 Minutes Total Time: 25 Minutes
Type: Main Dish Cuisine: Asian Yield: 6 Serving
Keyword: Pad Thai Recipe with Vegan Pumfu
Ingredients
- 2 pack Pumfu
- 6 servings pad thai noodles
- 16 tbsp low sodium soy sauce/tamari, split in two portions
- 6 tbsp organic brown sugar
- 2 tbsp rice vinegar
- 2 tbsp fresh-squeezed lime juice
- 6 tbsp cornstarch
- 6 garlic cloves, minced
- 1 teaspoon sesame oil
- 5 tablespoon neutral cooking oil
- 4 carrots, julienned
- Chopped peanuts to garnish
- Cilantro to garnish
Direction
In a small bowl, combine the soy sauce/tamari brown sugar, vinegar, and lime zest. Stir well.
Pumfu should be placed in a large bowl. Then break it up with a fork into little pieces.
Mix the remaining soy sauce/tamari into Pumfu. Stir to combine.
Toss Pumfu with cornstarch and dust it on.
In a large nonstick skillet, heat the oil over medium heat.
When the oil shimmers, add Pumfu to the oil and cook until golden brown.
Using a slotted spoon, remove the Pumfu and place it on a paper towel-lined plate.
Heat the sesame oil in the same pan/wok, and reduce the heat to medium. Use neutral cooking oil to coat the bottom of your pan.
After the oil has shimmered, add garlic to the mixture and stir for 3 minutes.
Sauté the carrots, peppers, and onions.
Add noodles after two to three minutes. You want the vegetables to be still crunchy.
After noodles are broken up, stirred in, and tossed in, add sauce to continue sauteing for a few more minutes.
In a bowl, combine the noodles and vegetables. Garnish with fresh cilantro leaves and chopped peanuts. If desired, squeeze a little more lime juice on top.
You can check my Golden Corral Meatloaf Recipe if you are interested.
Nutrition Information
Amount per serving And % Daily Values
Serving: 6 Calories: 690 | Total Fat 33.8g – 43% | Saturated Fat 4.3g – 22% | Cholesterol 0mg – 0% | Sodium 2508mg – 109% | Total Carbohydrate 78.2g – 28% | Dietary Fiber 4.7g – 17% | Total Sugars 25.7g | Protein 18.1g | Vitamin D 0mcg -0% | Calcium 88mg – 7% | Iron 1mg – 4% | Potassium 203mg – 4%
The Percent Daily Value (DV) of a nutrient in a food serving indicates how much it contributes to a daily diet. The standard nutrition advice is 2,000 calories per day.
Recipe For Broccoli Bowl with Sesame Pumfu
Preparation Time: 10 Minutes Cook Time: 20 Minutes Total Time: 30 Minutes
Type: Side Dish Cuisine: Asian Yield: 4 Serving
Keyword: Recipe For Broccoli Bowl with Sesame Pumfu
Ingredients
- Quinoa & Brown Rice (Recommended)
- Sweet Baby Broccoli
- Pumfu Pumpkin Seed Tofu
- Sesame Ginger
Directions
Heat skillet on medium-high heat. Cook for 2 to 3 minutes, stirring regularly, after adding 2 bags of rice to the saucepan.
Cut 2 packages of broccoli into 1-inch pieces. Heat 2 tablespoon oil on a 12-inch skillet/large pot on med-high. Cook broccoli for 4 to 5 minutes, then adds 3/4 cup water. Reduce to low heat, cover, and steam for another 4 to 5 minutes. In a big room,
1 tablespoon oil, heated in a large skillet over medium-high heat Preheat the oven to 350°F. Cut the pumfu into 1/2-inch cubes. Saute with salt/pep for 2 to 3 minutes until hot and golden. Add to bowls.
Add 2-4 tbsp sauce to each bowl
Nutrition Information
Amount per serving And % Daily Values
Serving: 4 Calories: 132 | Total Fat 3.9g – 5% | Saturated Fat 0.8g – 5% | Cholesterol 0mg – 0% | Sodium 159mg – 7% | Total Carbohydrate 18.3g – 7% | Dietary Fiber 1.6g – 6% | Total Sugars 2.5g | Protein 7.5g | Vitamin D 0mcg -0% | Calcium 150mg – 12% | Iron 2mg – 9% | Potassium 174mg – 4%
The Percent Daily Value (DV) of a nutrient in a food serving indicates how much it contributes to a daily diet. The standard nutrition advice is 2,000 calories per day.
Recipe For Veggie Skillet with Gingery Pumfu
Preparation Time: 10 Minutes Cook Time: 15 Minutes Total Time: 25 Minutes
Type: Side Dish Cuisine: Asian Yield: 4 Serving
Keyword: Recipe For Veggie Skillet with Gingery Pumfu
Ingredients
- Shaved Brussels
- Lentil Quinoa Rice Mix
- Sesame Ginger
- Pumfu Pumpkin Seed Tofu
Direction
In a 12-inch skillet or large pot, heat 2 tablespoons of olive oil on medium-high. Add 2 bags of Brussels to the pan and cook for 5 to 7 minutes until tender. To avoid browning, stirring occasionally.
1 tablespoon oil, heated in a large skillet over medium-high heat. Chop 2 packages of pumfu into 1/2-inch cubes. Saute with salt/pep for 2 to 3 minutes until hot and golden.
Heat skillet on medium-high heat. Add 2 packs of rice mix to the skillet with 1 tbsp of water. Stir occasionally for 2 to 3 minutes until it is warm.
Mix all ingredients with 4 to 6 tbsp sauce. Turn off the heat
Nutrition Information
Amount per serving And % Daily Values
Serving: 4 Calories: 81 | Total Fat 1.6g – 2% | Saturated Fat 0.3g – 1% | Cholesterol 0mg – 0% | Sodium 151mg – 7% | Total Carbohydrate 12.7g – 5% | Dietary Fiber 2g – 7% | Total Sugars 2.2g | Protein 4.6g | Vitamin D 0mcg -0% | Calcium 78mg – 6% | Iron 1mg – 6% | Potassium 47mg – 1%
The Percent Daily Value (DV) of a nutrient in a food serving indicates how much it contributes to a daily diet. The standard nutrition advice is 2,000 calories per day.
Baked Pumfu Recipe
I hadn’t heard of it before we received a shipment from the store. These little green blocks, which boast 17 grams of vegan protein each, intrigued me. The green tint of pumfu comes from a pressed pumpkin seeds block, which is a non-soy substitute for tofu.
It is soy-free and also contains no gluten or nuts. It was pre-pressed, which was what really excited me to try it. It’s ready for cooking, marinating, and more since it hasn’t been packed in water. It’s ready to use as soon as you open the package.
Let’s get on to the cooking
I took it out of its package and cut it into four pieces. After that, I marinated it in the fridge overnight. I used leftover dressing, but teriyaki sauce or soy sauce might also work. The Pumfu was similar to tofu in that it soaked up the marinade like a sponge.
After the marinating, I preheated my oven to 450°F. I also chopped some cauliflower and broccoli that I used in my Pumfu. After cutting the vegetables, I mixed olive oil, salt, and garlic granules into the vegetable mixture.
I laid the vegetables and the Pumfu on a baking tray that I had lined with foil. The oven was set. After 10 minutes, I turned the Pumfu and baked it for another 10 minutes. To give the rice extra flavor, I cooked it on the stovetop using vegetable broth in place of water.
Did I enjoy it?
It was delicious! It had a slightly nutty flavor and marinated just as well as tofu. I enjoyed it and would eat it again. It’s so versatile and I would love to make it again. It’s a great source of vegan protein, and it doesn’t contain any soy. It’s also easy to make, as you don’t need to press the water out like with tofu. If you want to prolong the shelf life, it can also be frozen.
Recipe And Nutritional Information For Pumfu Sausage
Pumfu Sausage Crumbles can be made with Foodies Vegan’s revolutionary Pumfu, which consists of organic pumpkin seeds and is a great plant-based protein!
Pumfu Sausage Crunch Recipes are a new way to make convenience a reality. They’re versatile and easy to prepare to go with all your favorite dishes.
They are mildly seasoned with traditional Italian sausage flavors and can be used in a variety of dishes such as pizza, bolognese, lasagna, etc. For a meaty addition to any meal, heat in the microwave or on the stovetop.
8 oz. Packages of 227grams
Ingredients
Pumfu (organic pumpkin seed, filtered water), tapioca Starch, apple cider vinegar (tomato paste, citric acid), tomato paste (tomatoes), molasses (tomatoes), sunflower oil, spices, and sea salt
Nutrition Information
1/3 Pack (2.6 oz.) Servings per Container: 3 Calories 270
Total Fat 17g | Trans Fat 0g | Saturated Fat 3.5g | Sodium 240mg | Total Carbohydrate 19g | 4g of dietary fiber | Sugars 3g | Protein 11g | Calcium 4% DV |Iron 25% DV | Potassium 2% DV
Frequently Asked Questions On Pumfu Recipe
What is the taste of Pumfu?
It has a mild, nutty taste and texture similar to extra-firm tofu. It is pre-pressed with no excess water and ready to cook. Pumfu will be your favorite plant-based protein. It is versatile, keto-friendly, and deliciously satisfying.
How is Pumfu made?
Pumfu is made only of pumpkin seeds and water. It’s packed in a dense block that looks like the firmest tofu. This is where the similarities end with tofu. Pumfu’s pale green color isn’t too distracting, since it is made from ground seeds.
Is Pumfu healthy?
Pumfu is made from organic pumpkin seeds, which are high in antioxidants, magnesium, and omega-3 and 6 fatty acids. Pumfu has a consistency similar to extra-firm tofu and offers 17 grams of plant protein and five grams fiber per 4 oz serving. Pumfu is also high in healthy fats, and it has no sugar or salt.
Can Pumfu be frozen?
Although it is possible to freeze it on the packaging, we don’t recommend it unless you are comfortable with it being broken up in whatever you are making.
How long can Pumfu keep in the fridge?
Tofu, once it is removed from its packaging, can be kept in the refrigerator for between 3-7 days if stored correctly. (See below for how to store it).
Is there soy in Pumfu?
Pumfu, an organic, GMO-free, and soy-free tofu substitute, is made only from pumpkin seeds and water. It’s also nut-free and gluten-free. Pumfu has 17g of plant-based proteins per serving. It’s very filling and satisfying for all diets. Give it a try, you’ll be hooked!
