Pumpkin Seed Tofu Alternative (Pumfu)

A complete protein tofu alternative with a staggering 40+ grams of protein per block. This recipe takes 35 minutes to prepare (30 minutes is soak time) and 40 minutes to cook. Free from dairy, coconut, gluten, grains, nuts, and soy, making it plant-based and vegan-friendly.

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With 20 grams of protein per cup, it’s no wonder tofu is a popular commodity in the vegan and plant-based community. If you read my post, The Truth About Soy Products, you know that although soybeans have some health benefits, most non-organic soy products are brimming with GMOs, causing less nutritional value and more toxic effects. 

Although soy’s benefits (and risks) can be controversial, that doesn’t change the fact that soy is one of the top eight allergens (and one of mine), so many people avoid it. Of course, my soy allergy made my plant-based journey a bit more complex than most. When looking for a tofu alternative, I stumbled across Pumfu, a pumpkin seed alternative to traditional soy-based tofu.

If you read my Benefits of Pumpkin Seeds post, then you know they can: 

• Improve antioxidant and metabolism activity

• Treat arthritis and insomnia

• Form and maintain healthy bones 

• Reduce blood sugar and blood pressure

• Reduce heart disease and cancer risk

• Prevent kidney stones and parasites 

• Improve heart and prostate health 

• Reduce inflammation and bad cholesterol 

• Improve urinary function

• Protect against genotoxicity

Unfortunately, Pumfu is pretty expensive ($6 for an 8-ounce block), so I started experimenting in the kitchen in hopes of making my own… and I did! The best part is, like soy-based tofu, pumpkin-based is a complete protein (meaning it has all nine essential amino acids). Additionally, pumpkin seed tofu has a staggering 40+ grams of protein per block! Take that soy allergy!

So, without further ado, I introduce a complete protein tofu alternative free from dairy, coconut, gluten, grains, nuts, and soy, making it plant-based and vegan-friendly. This recipe was also featured in Earthley’s Nourished Living Cookbook.

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Pumpkin Seed Tofu Alternative (Pumfu)

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Ingredients:

• 1 cup (150 grams) of pumpkin seeds (I use Anthony’s Organic Pumpkin Seeds)

• 1/2 cup of water

• Seasoning of choice (optional)

Directions:

1. Gather the ingredients (I prefer organic): pumpkin seeds and water.

2. Soak the pumpkin seeds in a bowl of boiling water for at least 30 minutes (this will help soften the seeds for a smoother blend in step 5).

3. Preheat the oven to 350ºF.

4. Strain and rinse the pumpkin seeds and add them to a blender.

5. Add the water (plus optional seasoning) and blend until the mixture becomes a thick yogurt-like consistency. 

6. Transfer the mixture to a small glass baking dish (you can line the dish with parchment paper for an easier cleanup) and bake for 40 minutes.

7. Let cool for at least 1 hour before marinating. I love making Italian-Style Pumfu Parmesan and Chinese Sesame Pumfu. My Just Like Eggs Pumfu Scramble is divine too!

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What's your favorite way to enjoy pumfu?