Baked Pumfu… Meat-Free Cooking With Laurie!

Baked Pumfu… Meat-Free Cooking With Laurie!


I already know what your first question is, “Laurie, what even is Pumfu?”

Before we got in a shipment at the store I had never even heard of it. But I was intrigued by these little green blocks boasting 17 grams of vegan protein, so I had to know more! Pumfu is a pressed pumpkin seed block (hence the green tint) that is a non-soy alternative to tofu. In addition to being soy-free, it’s also gluten-free and nut-free as well. What really got me excited to try it though was the fact that it was pre-pressed. Since it’s not packed in water it’s ready to cook, marinate, etc. as soon as you take it out of the package.

On to the cooking…

After taking it out of the package I cut it into four pieces, which I marinated overnight in the refrigerator. I used leftover dressing that I wanted to get rid of but you could use soy sauce, teriyaki sauce, or any type of marinate. Just like tofu the Pumfu acted like a sponge to soak up the marinade.

After marinating overnight, I preheat my oven to 450 degrees. I also chopped up some broccoli and cauliflower that I cooked with my Pumfu. After chopping the veggies I tossed them with some olive oil, salt, pepper, and a dash of garlic granules. I spread out the veggies and Pumfu on a baking sheet that I lined with foil and put it in the oven. After 10 minutes, I flipped the Pumfu over, and let everything continue to bake for an additional 10 minutes (20 minutes total baking time.) I also cooked myself some rice on the stovetop, using veggie broth instead of water to give it extra flavor.

Baked Pumfu
Laurie baked the Pumfu and served with veggies and rice

And did I like it?

I did! It has a bit of a nutty taste and it seemed to marinate just as well as tofu. I’d definitely eat it again! I want to try preparing it in a different way next time to see how versatile it is to cook. I love that it’s a great source of vegan protein without any soy. Plus it’s so easy to prepare since you don’t have to worry about pressing the water out like you do with tofu. It also freezes well if you need to extend the life of it.

I hope this review encourages you to try Pumfu! If you do, I’d love to know what you thought of it and how you cooked it.

Drop me a line at laurie@potsdamcoop.com

Pumfu is produced by Foodies Vegan and you can find it on the shelves of the Co-op!

Stay tuned for more recipe experiences from our staff in the regular Co-op Cooks feature!

1 Comment

  1. Cricket

    Delish. Thank you. I don’t eat spy and the pumfu has been a great addition. ?

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