Tofu "Feta"
DAIRY SWAPSACCOUTREMENTS
This recipe has changed my (predominantly) dairy-free life.
Whether I'm putting this on top of crusty sourdough bread with fresh tomatoes in the late summer or stirring it into bowls of steaming pasta mid-winter, this fridge staple is something I make almost weekly.
Made with tofu, this "feta cheese" is rich in plant protein, good fats (mono- and polyunsaturated fats), as well as beneficial soy isoflavones (hello, healthy phytonutrients!).
If you like to get a bit nerdy with nutrition like I do, you'll be happy to learn about the fatty acid distribution in this gem called tofu. As I continue to learn more about the benefits of polyunsaturated fats in particular (especially the massive benefits of swapping out saturated fat for these "PUFAs"), it's splendid to find that more than half of tofu's total fat comes from these coveted PUFAs. For every 3 oz. of firm tofu, the 4 grams of total fat break down into 2.5 g poly, 1 g mono, and only 0.5 g saturated. That's a terrific breakdown.
What's more, there's a whopping 7 grams of protein in just 3 oz. of firm tofu. (This is what I use here for the "feta," but you can opt for extra or super firm varieties to pack in even more protein per ounce!)
14 (or 16) oz. firm tofu, pressed
2 tsp. white or yellow miso paste
1/4 cup apple cider vinegar, lemon juice, or a combination of the two
1 tsp. salt
1 T. nutritional yeast
optional: fresh herbs or spices such as oregano, black pepper, etc.
Ingredients
Tofu "Feta"
Press the tofu. Drain the tofu and wrap in a clean kitchen towel. Place something weighted on top of it (such as a plate with a mortar or a pot) to press out some of the water for 5 to 15 minutes.
Make the "feta marinade." In a mixing bowl (or directly in a 4-cup glass storage container), use a fork or whisk to break up the miso in the apple cider vinegar (or lemon juice) until fully incorporated. Add the salt and mix until dissolved. Add the nutritional yeast and mix until incorporated.
Crumble the pressed tofu into the bowl or container. Mix well so tofu pieces are fully coated.
Refrigerate. While this could be used right away, it's really best to let the flavors meld for at least a few hours before use. Consider making a full day in advance of using as the flavors will be better on the second day and continue to get better as they sit. This will last in the fridge up to one week. Stir every day or two if not using. Water separation is natural. Note: the mixture will break down and turn more cohesive the longer it sits.
Makes about 4 cups
Instructions
Use anywhere you'd use feta cheese!
Last updated: August 25, 2024
