Pumpkin Seed Tofu (2 Ingredients)

Kitchen-made pumpkin seed tofu is wonderfully smooth, gently nutty, and easier to make than you might imagine. My two-ingredient recipe turns pepitas into firm, sliceable tofu without straining or pressing. Enjoy it chilled in salads and sandwiches, or gently cook it until golden. Vegan, gluten-free, grain-free, nut-free, and soy-free, with 9 grams of protein per serving!

Introduction

The pale green color of this tofu may be what catches your eye, but the creamy, gently nutty flavor, and ease of preparation, are what will keep you coming back. I love this pumpkin seed tofu tucked into salads, sliced for sandwiches, or simply eaten cold from the refrigerator. Having a batch ready makes an straightforward lunch that much easier.

My inspiration wasPumfu, a tofu alternative made from green pumpkin seeds. After seeing the price, I nearly fainted (sticker shock). Then I decided to make my own. I aimed for a smooth texture, as well as a method that would fit comfortably into a home kitchen. No squeezing bags of seed pulp, no pressing blocks, and preferably no green goo all over the counter.

Getting there took lots of experiments (and blobbed up blenders). Different proportions of seeds and water, pressing, cooking, chia seeds, and starches all had their turn. Agar agar powder finally gave me the structure I wanted: firm, smooth tofu that holds its shape once chilled. Finding the right amount took more testing, but the finished recipe is wonderfully plain.

You need pepitas, agar agar powder, water, and a little salt if you like. A quick soak, a brief simmer, and a spin in the blender do the work. The tofu starts to set up immediately (the agar agar at work), but becomes even firmer in the refrigerator. I love the result, and I hope you will, too.

Why You’ll Love This Recipe

• Vegan, egg-free, and dairy-free:A versatile plant-based option for salads, sandwiches, and vegetable bowls.
• Soy-free and nut-free:All of the protein comes from pumpkin seeds.
• Gluten-free and grain-free:Made without wheat, grains, or flour.
• High in protein:Each 3-ounce serving provides approximately 9 grams of protein.
• Low in net carbohydrates:Approximately 2 grams of net carbs per serving; also keto- and Paleo-friendly.
• Plain to prepare:Two main ingredients, plus water and optional salt. No straining or pressing required.
• Smooth and gently nutty:Mild enough to pair with a wide range of sauces, herbs, and seasonings.

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.

• Green pumpkin seeds (pepitas):Use the green, shelled seeds, rather than pumpkin seeds enclosed in white shells. Soaking softens them for blending and helps create a smooth texture.
• Agar agar powder:A plant-based gelling ingredient made from red algae. It gives the blended seeds enough structure to set into a sliceable block. Use powder rather than flakes for reliable results.
  • Water:You need boiling water for soaking and a separate, measured amount of water for cooking the agar. I use filtered tap water.
  • Salt, optional:Season to suit your taste, or leave it out.

The complete measurements are in the recipe card below.

How to Make Pumpkin Seed Tofu

Note that the complete instructions are also in the recipe card below.

1. Soak the pepitas.Place the seeds in a medium bowl and cover with boiling water by about 1 inch. Let stand for 20 minutes.n

1. Prepare the dish.Lightly spray a small, shallow glass or ceramic dish with nonstick cooking spray. I use a 5-by-5-inch glass container. Have it ready before cooking the agar; the mixture starts setting quickly as it cools.

1. Drain and rinse.Discard the soaking water. Rinse the seeds under cold water, strain again, and place in a blender that is suitable for hot ingredients.

1. Cook the agar.Combine the agar powder and measured water in a small saucepan. Let stand for 30 seconds, then cook over medium heat, stirring, until it reaches a low boil. Continue stirring for 30 to 60 seconds, until it begins to thicken.

1. Blend until smooth.Immediately pour the hot agar mixture into the blender with the seeds. Add the optional salt. Follow the hot-blending precautions in the recipe card, then blend until completely smooth, stopping to scrape down the sides as needed.

1. Fill and chill.Quickly scrape the mixture into the prepared dish and smooth the surface. Refrigerate uncovered for at least 2 hours, until firm and springy.

1. Unmold and slice.Invert onto a cutting board and cut into cubes, slices, or other shapes. Enjoy chilled, or follow the cooking directions below.

Taste and Texture

Pumpkin seed tofu has a mild, faintly nutty flavor and a smooth, firm texture with a little springiness. It slices neatly once chilled and has a creamy interior when gently cooked. The flavor is subtle enough for a tangy dressing, spicy dipping sauce, or fragrant curry to take the lead.

Although it holds its shape when cold, it needs more care over heat than extra-firm soy tofu. A starch coating and gentle handling help when browning cubes; for saucy dishes, add it at the end of cooking.

Storage

• Refrigerator:Once set, cover the tofu in its dish or transfer the cut pieces to an airtight container. Refrigerate for up to 2 days.
• Freezer:Cut into cubes and freeze in an airtight container. Thaw in the refrigerator and gently blot with paper towels if needed.
• Rewarm:Add cubes or large crumbles to a hot sauce, curry, or stir-fry at the end of cooking, just long enough to warm through. Avoid prolonged simmering, which can break down the agar.

Serving Suggestions

Enjoy chilled cubes with a go-to dipping sauce, toss them into salads, or add them to grain or vegetable bowls. Thin slices work well in sandwiches, and chopped tofu makes a satisfying base for vegan egg salad. I also love a few pieces straight from the refrigerator, or prepares as traditional Japanese cold tofu. To keep the dish soy-free, I usecoconut liquid aminosin place of soy sauce.

For crisped tofu in warm meals, use the following methods:

1. Coat the cubes.Lightly toss chilled tofu cubes in tapioca flour, sweet potato starch, arrowroot, or cornstarch, coating all sides. Keep chilled until ready to cook.
2. Brown gently.Coat with nonstick cooking spray or a small amount of oil. Gently pan-fry in a nonstick skillet until golden, or bake or air-fry at 400°F (200°C) for about 10 minutes. Avoid overcooking so the centers stay creamy.
3. Let the surface set.The cubes may soften slightly when they first meet the hot pan. Let the first side brown before gently turning to brown the remaining sides.

For curries, sauces, and stir-fries, add cubes or large crumbles at the end, just to warm through. For a vegan egg scramble, I suggest my1-Ingredient Pumpkin Seed Scrambleinstead.

Flavor Variations

Add fresh or dried herbs, spices, or black pepper when blending the pepitas with the hot agar mixture. Choose seasonings that complement the meal you have in mind.

Blend in chiles or a little sriracha for a spicy version. Check prepared sauces for soy or other ingredients you need to avoid.

Replace some or all of the measured water used to cook the agar with vegetable broth. Keep the total liquid amount the same and adjust the optional salt to account for the broth.

Tips for Success

• Measure the agar carefully.Too much can produce an unpleasantly rubbery texture. Keep the seed, water, and agar proportions as written.
• Bring the agar mixture to a low boil.Warming it is not enough to make the tofu set properly. Continue stirring for 30 to 60 seconds after it reaches a low boil.
• Blend while hot.Agar sets quickly as it cools. Have the drained seeds in the blender and the prepared dish ready before cooking it.
• Blend thoroughly.Stop to scrape down the sides so the mixture becomes completely smooth.
• Give it time to chill.Refrigerate for at least 2 hours and wait until the tofu is firm and springy before unmolding.

Ingredient Substitutions

• Agar agar powder:Keep the powder for this recipe. I have had inconsistent results with flakes, including gel blobs. Chia seeds and starches did not give me the structure I wanted, and I do not recommend psyllium as a replacement.
• Pumpkin seed flour:I have not tested this version, but I suggest 140 grams of pumpkin seed flour in place of the whole seeds. Skip soaking, put the flour directly in the blender, and add 2 extra tablespoons of water to the agar mixture to account for the water the seeds would otherwise absorb. Treat this as an experiment rather than an assured equivalent.
• Other seeds or nuts:I have not tested sunflower seeds or nuts in this recipe. For a tested alternative, use my hemp tofu recipe, which has its own ingredient proportions.
• Water:Vegetable broth can replace some or all of the measured water used to cook the agar. Keep the total amount of liquid unchanged.
• Salt:Reduce or omit it to suit your taste.

Frequently Asked Questions

No. The pumpkin seeds become the tofu! Blend them with the hot agar-water mixture, then chill until firm. There is no soy tofu in the recipe.

No, this version needs agar agar powder to set. Leaving it out will not produce the firm, sliceable tofu described here.

No. It begins setting quickly as it cools, which can leave clumps in the tofu. Blend it with the seeds immediately after cooking, using a blender designed for hot ingredients and following the hot-blending precautions in the recipe card.

I recommend keeping the proportions as written for firm tofu. Less water or more seeds makes the mixture harder to blend smoothly, and extra agar can give it a plastic-like texture. A little less agar may produce a softer result, but getting a silken texture would require experimenting over several batches.

No additional cooking is needed after the tofu has set. Enjoy it chilled in salads, sandwiches, and bowls, or with a dipping sauce.

Yes. Use cold or room-temperature water instead of boiling water and soak for 8 to 24 hours. Drain and rinse before continuing with the recipe.