With protein a top priority for so many of us, finding new, creative protein-packed foods provides fresh flavors and the nutritional diversity we all crave. Pumfu may not be a fixture of your pantry (yet), but it will be once you give this recipe a try!
What Is Pumfu?
Pumfu is a plant-based, soy-free alternative to tofu made from just two ingredients: organic pumpkin seeds and filtered water. It’s packed with protein, with 17 grams per serving. It’s also naturally gluten-free and key-friendly, making it a versatile part of your home’s weekly menu.
What Does Pumfu Taste Like?
Pumfu is dense and is similar to extra-firm tofu but with much less moisture. It has a mild, nutty flavor that works well with a wide variety of marinades and seasonings, and it pairs well with any number of other ingredients, including sausage for the meat-lovers in your home.
How to Prepare a Pumfu Sausage Crumble
This is one of the best pumfu recipes for a protein-packed breakfast. In addition to pumfu, ingredients are simple and accessible:
- 1 tablespoon butter or olive oil
- 1/2 zucchini, sliced or chopped
- 1/2 bell pepper, diced
- 1 cup mushrooms, chopped
- 1/2 cup onion, chopped
- 2 cloves garlic, chopped
- 1 package pumfu
- 2 tablespoons milk (dairy or non), or broth
- 1 tablespoon nutritional yeast
- 1 teaspoon turmeric
- 1/2 teaspoon paprika
- 1/2 teaspoon cumin
- Salt and pepper
- 1 fresh tomato
Preparation Instructions
- Heat oil or butter in a skillet over medium heat and sauté onion, garlic, and mushrooms about 5 minutes; add the zucchini and pepper and sauté until softened, another 5 minutes.
- In a bowl, crumble the pumfu with a masher or break apart with your fingers. Add the spices and milk to pumfu and combine well. When vegetables are cooked, add pumfu and mix together. Season with salt and pepper and cook until heated through. Serve with fresh chopped tomatoes.
Love tofu, too? Check out this amazing Ginger Scallion Tofu recipe!
Can You Freeze Pumfu?
You can freeze pumfu, but it will change its texture and, to a lesser degree, its taste. Freezing and thawing pumfu makes it softer and crumblier. Most folks use thawed pumfu as a topping or as a vegan alternative to ground beef, pork, or turkey.
Is Pumfu Healthy?
Pumfu is considered highly nutritious and an excellent alternative to soy-based tofu. It’s full of minerals like zinc, magnesium, and iron, and packs roughly 17 grams of protein per 4-ounce serving. It’s also allergy-safe because it is soy, gluten, and nut-free!
When Can I Buy Pumfu?
You’ll find pumfu in stores like Oryana! We stock Foodies Pumfu in our plant-based cold cases at both the Tenth and West locations. It’s one way to get a complete protein into a vegan or vegetarian diet or just try something new!
Combining Purpose and Flavor
Oryana Community Co-op is a member-owned food cooperative with over 11,000 owners. We’re committed to bringing sustainable, eco-friendly, and local products home to northern Michigan while strengthening the regional agricultural economy. Learn more about our mission, and get more recipes like this one, by subscribing to our newsletter!
