29 Vegan PUMFU Recipes

PUMFU, or pumpkin seed tofu, is a fantastic soy-free tofu alternative crafted entirely from organic pumpkin seeds. This plant-based powerhouse is rich in nutrients, offering a unique and nutty flavor along with a satisfying texture. Unlike traditional tofu, PUMFU is ideal for those looking to avoid soy or nuts. Made with just two simple ingredients—water and pumpkin seeds—it's a great choice for anyone seeking clean, allergen-friendly vegan options.

Benefits of PUMFU

PUMFU isn't just a great alternative for those avoiding soy; it’s loaded with health benefits! It’s high in protein, healthy fats, and essential minerals like magnesium and zinc. Additionally, it has fewer additives, making it a clean, whole-food source of plant-based protein. Whether you’re sautéing, baking, or grilling, PUMFU holds up well to various cooking methods, making it as versatile as traditional tofu.

Nutritional Value

• Protein: PUMFU is an excellent protein source, with around 17 grams per serving.
• Healthy Fats: Rich in omega-6 fatty acids, which are beneficial for heart health.
• Fiber: Pumpkin seeds are naturally high in fiber, supporting digestive health.
• Essential Minerals: Loaded with magnesium, iron, and zinc, supporting energy, immune function, and muscle health.

Tofu vs. PUMFU

While traditional tofu is made from soybeans, PUMFU is made solely from pumpkin seeds, making it a perfect alternative for those with soy allergies. Tofu’s neutral taste is ideal for marinades, while PUMFU’s mild, nutty flavor brings a unique twist to dishes. Both are rich in protein and low in calories, but PUMFU has a slightly higher fat content due to the pumpkin seeds, making it creamier and more flavorful.

Where To Buy PMFU

You can find PUMFU at several specialty health food stores and online retailers. Here are some popular options:

1. Whole Foods Market: Many Whole Foods locations carry PUMFU in their refrigerated tofu or alternative protein section. You can also check their online inventory.
2. Sprouts Farmers Market: Some Sprouts stores stock PUMFU alongside other vegan and specialty products. Check with your local store for availability.
3. Local Health Food Stores: Independent health food stores often carry unique vegan products like PUMFU. Call ahead to see if they stock it.
4. Amazon: PUMFU is available through Amazon, making it easy to order and have it delivered to your door.
5. Foodies Vegan Website: The company behind PUMFU, Foodies Vegan, has an online store where you can purchase PUMFU directly. Their website often has promotions and information on their product lineup.
6. Online Specialty Grocery Stores: Websites like Thrive Market and Imperfect Foods sometimes carry PUMFU, especially if you’re interested in sustainable or organic options.

To ensure availability, you can also check each store's website or app for local stock and purchasing options.

29 Delicious PUMFU Recipes

• PUMFU Scramble - Perfect for breakfast with a touch of turmeric and nutritional yeast for a cheesy flavor.

• Pumpkin Seed Tofu Stir-Fry - Sauté with seasonal veggies, soy sauce, and a hint of ginger.

• Spicy PUMFU Tacos - Use taco seasoning and medium heat to create a flavorful filling.

• Grilled PUMFU with Homemade BBQ Marinade - Great for summer grill-outs, pair with your favorite veggies!

• Crispy PUMFU Bites - Coat in flour and nutritional yeast, then pan-fry in olive oil until golden brown.

• PUMFU Teriyaki Bowl - Combine with teriyaki sauce, rice, and sautéed onions for a tasty meal.

• Pumpkin Spice Breakfast Sausage - Use pumpkin spice and herbs to create a unique breakfast option.
• PUMFU Greek Salad - Dice and bake PUMFU, toss with romaine or other greens, croutons, and vegan greek dressing.

• PUMFU Pad Thai - Stir-fry with rice noodles, veggies, and a tangy peanut sauce.

• Baked PUMFU Nuggets - Serve with your favorite dipping sauce for a snack or appetizer.

• PUMFU Stir-Fry with Cashews - This recipe uses Tofu, replace it with PUMFU. Combine with cashews, bell peppers, and soy sauce for a protein-packed dish.

• Vegan Pumpkin Seed Alfredo with PUMFU - Add PUMFU to a creamy, plant-based Alfredo sauce for extra protein.

• Spicy Korean PUMFU - Use Pumfu instead of Tofu for this recipe. Toss in a spicy gochujang sauce for a delicious Korean-inspired meal.

Other PUMFU Recipe Ideas

• PUMFU Veggie Bowl - Pair with quinoa, roasted veggies, and avocado for a nutrient-dense lunch.
• Pumpkin Spice Breakfast Sausage - Use pumpkin spice and herbs to create a unique breakfast option.
• Smoky BBQ PUMFU Sandwich - Use a homemade BBQ marinade and grill for a classic BBQ vibe.
• Maple-Glazed PUMFU - Perfect for fall; pan-sear with a maple syrup glaze.
• PUMFU Curry with Coconut Milk - Add a creamy texture with coconut milk and a mix of aromatic spices.
• Pumpkin Seed Tofu and Mushroom Stir-Fry - Sauté with mushrooms, garlic, and fresh herbs.
• PUMFU Veggie Skewers - Marinate and grill with summer veggies for an easy BBQ option.
• Garlic Herb PUMFU Sauté - Season with garlic powder and fresh herbs for a simple, tasty side.
• Spicy PUMFU Burrito - Stuff a tortilla with spicy PUMFU, beans, and guacamole for a hearty meal.
• PUMFU with Lemon and Dill - Pan-fry with lemon juice and fresh dill for a Mediterranean twist.
• PUMFU Chili - Use in place of ground meat for a satisfying, high-protein chili.
• Pumpkin Seed Tofu Parmesan - Bread and bake, then top with marinara and vegan cheese.
• PUMFU Sweet and Sour - Simmer with bell peppers and pineapple for a tangy dish.
• PUMFU Sushi Rolls - Dice and season PUMFU, then roll with rice, avocado, and cucumber.
• Vegan Pumpkin Seed Ricotta - Blend PUMFU with a bit of lemon juice and nutritional yeast for a spread.
• Crispy PUMFU Stir-Fry with Broccoli - Sauté with broccoli and soy sauce for a classic combo.
• PUMFU and Pumpkin Seed Pesto Pasta - Add PUMFU cubes to a creamy, nut-free pesto pasta for extra protein.

• Pumpkin seed tofu makes a delicious nut-free tofu alternative that’s perfect for anyone with soy or nut allergies.
• Try using a tofu press to remove excess water for an extra firm texture when cooking.
• Whether you’re looking to make crispy tofu, a teriyaki sauce, or a pumfu scramble, the versatility of PUMFU lets you create endless delicious recipes.
• Nutritional yeast and olive oil add a creamy, rich flavor to PUMFU dishes, while a high-speed blender makes it easy to whip up sauces and marinades.
• Keep PUMFU fresh by storing it in an airtight container in the fridge.

Top Tip: PUMFU’s unique texture holds up well to medium heat and high-temperature cooking, making it a fantastic blank canvas for a wide range of flavors, from bold BBQ marinades to subtle herb-infused dishes.