Pumpkin Seed Tofu Alternative (Pumfu)

Updated: Sep 2

An amazing plant-based, vegan-friendly, soy-free, dairy-free, and gluten-free Pumpkin Seed Tofu Alternative (Pumfu) recipe that makes approximately 3 servings and takes about 35 minutes to prepare, with an additional 40 minutes for cook time.


Tofu is a common way for vegan or plant-based people to get their daily protein with 20 grams per cup of tofu. Although soybeans do have some health benefits, we must remember that most non-organic soy products are brimming with GMOs, causing less nutritional value and more toxic effects due to the chemicals involved in the genetic modification process. Soybeans contain compounds like phytate, which may interfere with the body's ability to absorb vitamins and minerals crucial for vegan and plant-based dietary demands. These same anti-nutrient compounds may also cause digestive issues due to a reduction in the gut's barrier functions resulting in inflammation that causes these digestive problems. To learn more regarding The Truth About Soy Products, click here.

Then, of course, people like myself are allergic to soy. When I was looking for an alternative to tofu, I wanted to ensure I chose an option with decent protein content. Initially, I stumbled across Pumfu, a pumpkin-based alternative to soy-based tofu. Still, it was pretty expensive, so I learned how to make my own with roughly 48 grams per cup of Pumpkin Seed Tofu Alternative (Pumfu).

But first, let's discuss the many benefits of pumpkin seeds.

  • Improves antioxidant and metabolism activity (1,2)

  • Treats arthritis and insomnia (3,4)

  • Forms and maintains healthy bones (5)

  • Reduces blood sugar and blood pressure (6,7)

  • Reduces heart disease and cancer risk (8,9)

  • Prevents kidney stones and parasites (10,11)

  • Improves heart and prostate health (12, 13)

  • Reduces inflammation and bad cholesterol (3, 14)

  • Improves urinary function (15)

  • Protects against genotoxicity (16)

So without further ado, I introduce a recipe I love that many non-plant-based eaters in my life also do, so I think it's safe to say that you'll enjoy it, too. Since I am allergic to soy and have adapted to a plant-based lifestyle (no meat or dairy), this recipe is vegan-friendly, plant-based, soy-free, dairy-free, and gluten-free.

This recipe and a few of my other recipe was featured in Earthley's Nourished Living Cookbook.


What's your favorite way to enjoy pumfu?


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