plant protein

Tofu and Broccoli Salad with Peanut Butter Dressing

peanut butter

rice vinegar

tamari or soy sauce

water

Sriracha hot sauce (optional)

sesame oil

broccoli slaw (no dressing)

red bell pepper, julienned

tofu

edamame

peanuts

cilantro leaves

Place the peanut butter, rice vinegar, tamari or soy sauce, water, Sriracha (if using), and sesame oil in a bowl and whisk until smooth; set aside.

Place the broccoli slaw and bell pepper in a large bowl and toss to combine. Cover and refrigerate until ready to serve.

When ready to serve, divide the slaw mixture between 4 plates. Top with the baked tofu, peanuts, and cilantro. Drizzle with the peanut sauce.

Typically made with ground pork, this plant-based version swaps in shiitake mushrooms for a lighter dinner option with just as much umami flavor.

Slow Cooker Vegetarian Mapo Tofu

soy sauce

rice vinegar or apple cider vinegar

tomato paste

black bean garlic sauce

red chili garlic paste, to taste

Sichuan pepper

brown sugar

cooking oil

garlic,

ginger

shiitake mushrooms, soaked, drained, and sliced

cornstarch

green peas

carrots

rice,

Add the tofu to the bottom of the slow cooker. In a small bowl, combine the soy sauce, vinegar, tomato paste, garlic sauce, chili paste, Sichuan pepper, sugar and 1 cup of the water.

Heat the oil in a skillet over medium-high heat. Sauté garlic, ginger and mushrooms for about 2 minutes, or until fragrant. Add the sauce and bring to a boil. Remove from the heat and pour the mixture into the slow cooker, covering the tofu. Cook on low for 3 to 4 hours or on high for 1 to 2 hours.

About 30 minutes before serving, whisk together the cornstarch and remaining 2 tablespoons water in a small bowl and stir into the slow cooker along with the peas and carrots. Turn the heat to high and cook for an additional 30 minutes or until the sauce thickens.

Stir in the sesame oil and serve with cooked rice.

Tofu & Broccoli Green Curry

1 (14- to 16-ounce) block firm tofu, drained

coconut oil

yellow onion, chopped

salt

black pepper

green curry paste

(14- coconut milk

low-sodium vegetable broth

broccoli florets

lime juice

basil

Wrap the block of tofu in a few layers of paper towel, then set on a dinner plate or cutting board. Weigh it down with a heavy object like a skillet, pot, or large can while you prepare the curry.

Heat the oil in a Dutch oven or wide, high-sided skillet over medium heat until shimmering. Add the onion, ginger, and garlic. Cook, stirring often, until softened, about 5 minutes. Season with the salt and pepper and add the curry paste. Cook, stirring occasionally, until fragrant, about 2 minutes. Slowly whisk in the coconut milk, broth, and brown sugar. Bring the mixture to a simmer. Meanwhile, cut the tofu into 1/2-inch cubes.

Once simmering, add the tofu and broccoli. Simmer, stirring occasionally, until the liquid has thickened slightly, about 12 minutes. Remove from the heat and stir in the lime juice, tamari or soy sauce, and basil. Serve over rice if desired.

Curry Laksa

chicken thighs, skin on

lemongrass stalk, bashed

prawns

Laksa paste (recipe below)

coconut milk

chicken stock powder

salt,

bean curd puff,

rice vermicelli

bean sprouts

(14-ounce) pack fresh Asian yellow noodles

mint leaves

free-range eggs, soft-

lime wedges

Shrimp chili oil (recipe below)

Rub the chicken thighs with the salt and set aside for at least 20 minutes at room temperature.

Place the chicken in a saucepan, cover with the water, add the salt and lemongrass, bring to a simmer, and poach over low heat for 15 to 20 minutes. Remove the chicken and set aside to cool, then cut the meat into strips, discarding the skin. Poach the prawns for 2 to 3 minutes in the same poaching liquid. Once they are cooked, remove them with a slotted spoon and set aside. Instead of just using water, you can use the poaching liquid to make the laksa broth – just top it up with water until it reaches 5 cups and discard the lemongrass stalk.

Bring the water or poaching liquid, laksa paste, coconut milk, chicken stock powder, and salt to a boil. Add the bean curd puff and simmer for 5 minutes, then remove from the heat and add salt to taste.

Place the rice vermicelli and bean sprouts in a heatproof bowl, cover with boiling water, and leave to soak for 5 minutes, then add the fresh yellow noodles to the bowl and leave them for 3 minutes. Drain the vermicelli, bean sprouts, and noodles and divide them among 4 serving bowls.

Arrange slices of chicken, the prawns, a few mint leaves, and the halved eggs on top of the noodles.

Strain the laksa broth through a fine-mesh sieve into a bowl or jug and remove the bean curd puffs. Place 3 slices of puff on top of each bowl of noodles. Make sure that the broth is still piping hot (heat it again if not) and pour the broth over the noodles.

Serve with lime wedges, shrimp chili oil, and a sprinkling of crispy shallots.

How To Stir-Fry Tofu

(1 standard block) extra-firm or firm tofu

Drain and rinse the tofu: Remove the tofu from its packaging and rinse it under cold water.

Cut the tofu into 1-inch cubes or slices.

Press the tofu: Place 2 to 3 layers of paper towel on a dinner plate or cutting board. Lay the tofu on top in a single layer and top with another 2 to 3 layers of paper towel. Weigh it down with a skillet or with another dinner plate topped with something heavy. Press for at least 20 minutes, or place in the fridge and press for a few hours. Replace the paper towels as needed if they become soaked.

Heat the wok: Set your wok or skillet over high heat until a drop of water evaporates within a second or two of contact.

Add the oil: Pour oil down the side of the pan. Swirl to coat the bottom and lower sides of the wok evenly.

Cook the tofu about 1 minute: Add the tofu to the wok and spread it into a single layer. Cook without stirring for about 1 minute, so the bottoms begin to brown.

Stir-fry the tofu 1 more minute: Sprinkle the tofu with the salt, then stir-fry, moving the tofu quickly but gently around the pan. Don&#x27;t worry if some of the tofu crumbles — this is normal.

Serve the tofu while hot: Transfer the tofu to a serving dish. Serve immediately on its own, or stir-fry your other ingredients and add the tofu back to the wok at the very end once stir-frying is almost complete. Serve while hot.

Vegan Tofu and Vegetable Pot Pie

all-purpose flour

(1/2 cup) frozen Earth Balance Vegan Buttery Sticks

Ice water

super tofu

olive oil, divided

yellow onion, diced

celery rib, diced

carrot, diced

garlic, crushed

Russet potato, diced

nutritional yeast

vegetable broth

peas

sage

thyme leaves

Salt and pepper

The secret to this crust is chilling the ingredients and tools. Place the flour in a mixing bowl and chill in the freezer while you are preparing the filling. Also place a pastry blender or fork in the freezer.

For the Crust (Part 1)

Cut tofu into 1/3-inch dice and press between clean kitchen towels or paper towels to rid of excess water.

Heat 1 tablespoon of olive oil in a large skillet over medium heat and cook tofu until golden on all, or most, sides. Remove tofu from skillet and set aside.

Heat remaining 2 tablespoons of olive oil in the same skillet. Add onion, celery, carrot, and garlic and sauté until onion is translucent.

Add potato to the skillet and cook, stirring frequently, until tender but not mushy.

Add flour, nutritional yeast, and soy sauce to the skillet and stir into the vegetables.

Add vegetable broth and stir until combined, scraping all the browned bits from the bottom of the pan.

Add tofu, peas, sage, and thyme and stir until combined.

Remove from heat and season to taste with salt and pepper.

For the Filling

Cut the Earth Balance into smaller cubes or slices and add to the flour. Using a pastry blender or fork, cut the mixture until it resembles coarse meal. Then, using your hands, quickly rub the mixture together so that the Earth Balance is absorbed into the flour.

Gradually drizzle ice water into the bowl, mixing with the pastry blender or fork until the dough just comes together.

Quickly shape the dough into a ball and flatten into a disk. Place on a floured surface a roll out to 1/8 inch thick.

Place the ramekins upside-down over the dough and use a paring knife to cut out circles about 1/2 inch larger on all sides.

For the Crust (Part 2)

Divide the tofu and vegetable mixture between the ramekins.

Place a dough round over each ramekin and tuck the sides under to form a thicker crust around the edge. Press to seal around the edges of the dishes and crimp with a fork. Cut a slit in the middle.

Bake in the oven until golden and bubbly, about 30 minutes.

Let sit for about 5 minutes before serving.

Assemble and Bake

How To Make Tempeh

(about 2 1/2 cups) dried whole soybeans (see Recipe Note)

white vinegar

tempeh starter

Soak the beans: Place the beans in a large bowl and cover by 3 inches with water. Let stand overnight or at least 12 hours.

De-hull and split the beans: The hulls or skins need to be removed in order for the spores to inoculate the beans. Using your hands or a potato masher, knead and squeeze the beans so that the hulls fall off and the beans split in half. This is the most labor-intensive part of the tempeh-making process and may take 10 to 20 minutes. Don&#x27;t worry about de-hulling and splitting every last bean, but do try to get a majority of them. Periodically stir the water so the hulls to float to the surface; skim them off and discard them.

Cook the beans: Drain the beans, transfer them to a large pot, and cover by 2 inches with fresh water. Bring to a boil. Skim off and discard any foam or hulls that rise to the surface. Reduce the heat and simmer, partially covered, until the beans are tender but not mushy, about 45 minutes.

Prepare the zip-top bags: While the beans are cooking, prepare the bags. Using the skewer or a large needle, prick holes in the bags at 1-inch intervals.

Dry the beans: Drain the beans. Spread them out on two towel-lined baking sheets and pat them dry.

Cool the beans: Let the beans cool to below body temperature.

Add the vinegar: Transfer the beans to a clean, dry bowl. Sprinkle the vinegar over the beans and mix well. Adding vinegar lowers the pH and prevents the growth of unwanted bacteria.

Add the tempeh starter: Sprinkle the tempeh starter over the beans and mix for about a minute to distribute evenly.

Fill the bags: Divide the beans between the two bags.

Flatten the bags: Seal the bags and flatten the beans out evenly.

Incubate the tempeh: Place the bags in the incubator. The temperature must be between 85°F and 90°F for the next 24 to 48 hours, so periodically check to make sure the temperature is consistent.

Check at 12 hours: Between 12 and 24 hours you should start to see some white mycelium growing on the beans. You may want to lower the heat source because the beans will start generating their own heat as the mold grows; an instant-read thermometer is handy for checking the internal temperature of the fermenting tempeh.

Continue to incubate up to 48 hours: Depending on your conditions, the tempeh may take up to 48 hours total. The mycelium will continue to thicken, forming a white layer around the beans and binding them into a dense, firm cake. The tempeh is done when the entire surface is covered with dense, white mycelium (some black or gray spots are okay), as well as the spaces between the beans. The beans should be bound together firmly as a cake. You may want to slice a small piece off the edge to make sure the cake is firm all the way through. The tempeh should smell pleasantly nutty and mushroomy. It may also have a light ammonia smell.

Stop the fermentation: Remove the bags from the incubator and let the tempeh cool to room temperature. Transfer the tempeh cakes to airtight bags or containers and store in the refrigerator up to 1 week.

Using tempeh: Use freshly-made tempeh in your recipes! Tempeh can be eaten raw or cooked. Cooking brings out the nutty flavor, and some people prefer cooked because it can be slightly bitter raw.

Freezing tempeh: To freeze the tempeh, steam it for 20 minutes and then freeze in an airtight container up to 3 months.

Troubleshooting: You may see some black or gray spots on the tempeh, especially near the air holes — this is completely normal and safe. If you see any other colors or if the tempeh is mushy, slimy, or smells bad, you should discard it.

This high protein recipe contains over 20 grams of protein. These prices are approximately calculated based on common prices.9$ hemp seeds (smallest bag I could find on amazon) 227 grams hemp seeds15 tablespoons 5 servings2 cans of black beans99cents7 servings Cherry tomatoes 3$5 servingsSpinach X 2 bags 8$5 servings 2 medium sweet potatoes 3$25$ total for all food ingredients Divided by 5 servings (approximately) 5 $ PER BOWL

Black Bean Sweet Potato Plant Protein Bowl Recipe

black beans (canned/low sodium)

potatoes

tbsp hemp seeds

spinach (raw)

cherry tomatoes

Bake 1/2 cup sweet potato for approximately 20 minutes or until soft

Try using 1 small sweet potato and cut it into thick “chip” like circles

Use a quality baking pan to avoid using oils of any kind while baking

https://m.youtube.com/watch?v=NWUSYjIXuIE

Wow look at all that protein 🤔 lol

https://anyreasonvegans.com/2018/11/17/black-bean-sweet-potato-plant-protein-bowl-recipe/

www.anyreasonvegans.com

Really “meaty” tofu cooked down in homemade teriyaki sauce, that’s sweet, savoury, and pretty addictive. Served the tasty tofu “chicken” teriyaki with some steamed short grain rice and vegetables. This is one of those really satisfying dishes that’ll make you want to keep pouring more and more teriyaki sauce over as you dig in.

The teriyaki sauce is really versatile that you can use the sauce in many different ways—whether as a dip, glaze, marinade, and so much more!

Tofu “Chicken” Teriyaki

400 g extra firm tofu (, frozen overnight and thawed)

tbsp all purpose flour (or cornstarch)

teriyaki sauce

Neutral oil (for pan-frying)

Toasted sesame seeds (for topping)

scallions (for topping)

short grain rice (for serving)

Shredded cabbage

carrot

Slice enoki mushroom

shiitake mushroom

Slice your block or blocks of tofu into 3/4 to 1-inch thick slabs. Place on a tray and then leave to freeze at least overnight to harden. No need to press the tofu or squeeze out the liquid before freezing (because you’ll want the water inside the tofu to crystallise and create the amazing texture!)

After freezing the tofu, leave it to thaw in room temperature. When soft, carefully squeeze out the water from the tofu. I did this by carefully placing a slab of tofu between my palms and flattening it to squeeze out the liquid. The tofu will be very delicate at this point so be careful not to over squeeze it since it can easily break apart. Squeeze out the liquid from the remaining tofu.

After draining the liquid from the tofu, season the tofu with some pepper and a pinch of salt on each side. Rub the salt and pepper on the tofu. Place some flour or cornstarch on a plate. You can start with 2 tbsp of flour or cornstarch and just add more, if needed.

Place the slabs of tofu in the flour or cornstarch mix and then coat well. Set aside.

Preparing the Tofu

Heat a large non-stick pan or skillet over high heat. Add some oil. Once hot, place the slabs of tofu and leave to cook for 3 to 4 minutes on each side until lightly golden.

Lower the heat to medium and then add in the teriyaki sauce. I started with 1/4 cup and just added more as I went along. Leave the tofu to cook in the sauce. It’ll absorb the sauce and the teriyaki sauce will slowly thicken as it cooks down. Be careful not to cook the tofu in too high heat because the sugars from the teriyaki sauce can easily burn. Scoop up some teriyaki sauce from the base of the pan to pour over the tofu so all sides can be evenly coated.

Flip over the tofu as needed and leave to cook until the teriyaki sauce has been absorbed by the tofu and has thickened into a glaze. Turn off the heat and then slice the tofu into thin 1/2-inch strips, if desired.

Cooking the Tofu

I prepared some slice mushrooms, carrot, and cabbage to cook down in the sauce. I used the same pan as the tofu and simple added a bit of water to deglaze the pan then before adding some sliced enoki mushrooms and shiitake mushrooms.  I added a bit more teriyaki sauce and cooked down the mushrooms.

Afterwards, I cooked some cabbage and carrot separately and also added more teriyaki sauce.

Cooking other Veggies and Mushrooms

I served the tofu with rice and the vegetables, and then added poured more teriyaki sauce. Topped mine with sesame seeds and chopped scallions, too. Enjoy!

Serving the Tofu

Full recipe here 👉🏼 https://thefoodietakesflight.com/tofu-chicken-teriyaki
Teriyaki sauce 👉🏼https://thefoodietakesflight.com/homemade-teriyaki-sauce/

Really “meaty” tofu cooked down in homemade teriyaki sauce, that’s sweet, savoury, and pretty addictive. Served the tasty tofu “chicken” teriyaki with some steamed short grain rice and vegetables. This is one of those really satisfying dishes that’ll make you want to keep pouring more and more teriyaki sauce over as you dig in.

The teriyaki sauce is really versatile that you can use the sauce in many different ways—whether as a dip, glaze, marinade, and so much more!

👉🏼If you’re looking for more recipes and inspiration:

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Sharing some of the tools and ingredients I use. These are affiliate links and I do get a small percentage from every purchase made using them, which helps support what I do.

Pantry staples:
All-purpose flour: https://amzn.to/2t9NEO1
Sesame oil: https://amzn.to/2YxWsZJ
Coconut sugar: https://amzn.to/2qA8Iwk
Curry powder: https://amzn.to/38hJALl
Diced tomatoes: https://amzn.to/2PTeNfM
Dried shiitake mushrooms: https://amzn.to/2YsZmPj
Hoisin sauce: https://amzn.to/2DYTcNu
Nutritional yeast: https://amzn.to/2P0PklC
Peanut butter: https://amzn.to/2RuKsGR
Rice stick noodles: https://amzn.to/2P2c6cw
Corn starch: https://amzn.to/2spWBTe
Coconut cream: https://amzn.to/2s3TiRz
Maple syrup: https://amzn.to/2RBQTYC
Soy milk: https://amzn.to/35rp5KG
Sriracha: https://amzn.to/2s7LwFU
Sweet chili sauce: https://amzn.to/2DSPJQH

My kitchen essentials:
Non-stick pan: https://amzn.to/39KWT74
NutriBullet: https://amzn.to/38z8Ahw
Oven toaster with temperature settings (I baked everything in this since I don’t have a fully function oven): https://amzn.to/35eYG2S
Dumpling/Buns rolling pin: https://amzn.to/2PdwgAB
Cast Iron Pan: https://amzn.to/38tDeZK
Tofu Press: https://amzn.to/2DUsUMo
Wooden chopsticks: https://amzn.to/2PBREi4
Glass measuring cups: https://amzn.to/2Pywqmp
Food processor: https://amzn.to/2Ea45MK
Bamboo chopping boards: https://amzn.to/36qAlam
Reusable silicon lids: https://amzn.to/2qPOlvi

Equipment I use:
Camera I use to shoot videos: https://amzn.to/2XlyKl5
Camera I use to take photos: https://amzn.to/3jLMgXJ
Tripod: https://amzn.to/2PH87S3
Backdrops: https://amzn.to/2rvZmCm
Super handy reflectors: https://amzn.to/2YGhMwd

#tofurecipe #tofu #chicken

Tofu "Chicken" Teriyaki | Vegan, Japanese-Inspired

Sheet Pan Honey-Sesame Tofu and Green Beans

tofu,

honey

green beans,

olive oil

red pepper flakes (optional)

Kosher salt

scallion,

sesame seeds

Line a large plate with paper towels, and place the tofu on top. Cover with more paper towels and place a heavy item on top, pressing down on the tofu. Set aside for 10 to 30 minutes. Meanwhile, arrange a rack in the middle of the oven and heat to 400°F. Lightly oil a baking sheet or coat with cooking spray. Whisk the soy sauce or tamari, garlic, honey, ginger, and sesame oil together in a large bowl; set aside.

Cut the tofu into triangles and place in a single layer on one half of the prepared baking sheet. Drizzle with the soy sauce mixture. Bake until golden-brown on the bottom, 12 to 13 minutes.

Flip the tofu. Place the green beans in a single layer on the other half of the baking sheet. Drizzle with the olive oil and sprinkle with the red pepper flakes; season with salt and pepper.

Return to the oven and bake until the tofu is golden-brown on the second side, 10 to 12 minutes more. Sprinkle with the scallions and sesame seeds and serve immediately.

On the nights I&#x27;m craving salad for dinner but also want a meal that&#x27;s warm &amp; comforting, these BBQ tofu &amp; roasted vegetable bowls hit the spot.

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