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Wheat Germ Tofu

Wheat Germ Tofu

This is one of those recipes that has all the makings of your next comfort food. The roasted potatoes and pan-fried tofu are packed full of flavor. You can either make the BBQ sauce recipe below or purchase your own to pack each bite with a yummy zing.

Yield: Serves 4 to 6

Cooking Time: 50 Minutes

Prep Time: 10 Minutes



  • 10 small yellow Yukon or mixed variety potatoes, cut into quarters
  • 2 Tbsp olive oil,
  • (2 Tbsp for tofu, and 2 for potatoes)
  • ½ tsp coarse sea salt
  • ½ tsp pepper


  • 2 blocks extra firm tofu
  • 2 tsp Italian seasoning or freshly chopped herbs
  • 5 Tbsp nutritional yeast
  • 4 Tbsp flour
  • ½ tsp salt
  • ½ tsp pepper
  • 2 Tbsp olive oil
  • ½ cup toasted wheat germ or toasted hemp seeds

BBQ Sauce

  • 2 Tbsp olive oil or butter
  • 3 cups ketchup
  • 2 large bay leaves
  • 2 Tbsp chopped fresh chives
  • 1 Tbsp maple syrup
  • ½ tsp salt
  • 1/8 tsp pepper
  • 1/3 cup molasses
  • 1 tsp red pepper flakes
  • 1½ tsp liquid smoke
  • 1/4 cup apple cider vinegar
  • 1 tsp dry mustard powder or 1 Tbsp mustard



  1. Preheat oven to 400F.
  2. Line a 9” x 13” roasting pan with parchment paper. Add potatoes. Coat with olive oil, sea salt, and pepper.
  3. Bake for 45 minutes until soft inside. Flip potatoes over halfway through. While potatoes are baking, begin cooking the tofu.

Tip For Roasting Potatoes

After chopping potatoes, soak in ice cold water for a few minutes before cooking to make them crisp.


  1. Slice the tofu into ½-inch cubes.
  2. In a medium bowl, combine the Italian seasoning/herbs, yeast, flour, salt, and pepper.
  3. Add tofu and toss so that it is coated with flour mixture.
  4. In a large skillet, heat the oil over medium heat until skillet is hot. Add tofu. Cook for 4 to 6 minutes, turning occasionally, until golden brown and crisp around the edges.
  5. Sprinkle tofu with either wheat germ or toasted hemp seeds and turn off heat.

BBQ Sauce

Combine all sauce ingredients in a pot. Heat sauce uncovered on high until it boils, then reduce heat to low and allow to simmer for 10 minutes. Remove bay leaves and serve BBQ sauce with tofu and roasted potatoes.

Alternatively, you can always skip this step and use your favorite store-bought BBQ sauce.

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