More Tofu Recipes to Fall In Love With

• Pica Tofu
• Charred Onion and Shredded Tofu Tacos
• Buffalo Tofu Cutlets with Celery Ranch Slaw
• Garlic Soy Glazed Tofu Skewers
• Lime Crunch Noodle Salad

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Herby Scallion Tofu Patties

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 30 minutes
• Cook Time: 30 minutes
• Total Time: 1 hour
• Yield: 6-7 servings
• Category: Main Dish
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

Print Recipe

Pin Recipe

---

Description

Herby Scallion Tofu Patties served with a creamy kimchi mayo. Easy to make and packed with protein and Spring veggies to keep you satisfied.

---

Ingredients

Veggie Patties

• 1, 14oz package extra firm tofu
• Avocado oil
• 1 large shallot, minced
• 1 jalapeño, minced
• Kosher salt
• 4 scallions, thinly sliced (white and green portions separated)
• 1 tbsp tamari
• 2–3 tbsp plant-based mayo
• 1 tsp dijon mustard
• 1 tsp Old Bay seasoning
• 1 tsp garlic powder
• Zest of 1 lemon
• Juice of 1/2 a lemon
• 1 small zucchini
• 3 tbsp minced chives
• 3 tbsp minced parsley
• 3/4 cup panko bread crumbs (plus 1/3 cup extra for breading, optional)

Kimchi Mayo

• 1/2 cup unsweetened plant-based yogurt
• 2 tbsp plant-based mayo
• 3 tbsp vegan kimchi plus 1 tbsp of the kimchi juice
• Juice of 1/2 a lemon
• 2 tsp maple syrup

Cook Mode Prevent your screen from going dark

---

Instructions

1. Remove the tofu from it’s package, and gently press with your hands to remove some of the excess moisture. Wrap the tofu in a clean dish towel and set to the side.
2. Place a large skillet over medium low heat and add about 2 tsp of oil. When hot, add the shallot, jalapeño and a generous pinch of salt. Sauté for about 3-4 minutes until the shallot is softened. Stir in the white portion of scallions and continue to cook for 2 minutes or until softened.
3. Crumble the tofu well into the pan, then stir to coat. Spread the mixture out in the pan and cook undisturbed for about 2-3 minutes. Stir well, spread out again and cook for an additional 2-3 minutes. Add the tamari and remaining scallions and continue to sauté for an additional 1-2 minutes until the tofu has fully absorbed the tamari. Remove from heat and set aside to cool for 10 mins.
4. Thinly grate the zucchini over a cutting board then gather the zucchini in your hands (or use cheese cloth) then over a sink firmly squeeze out as much liquid as you can.
5. To a large mixing bowl add 2 tbsp of mayo, mustard, Old Bay seasoning, garlic powder, lemon zest and lemon juice then whisk together to combine. Add the tofu mixture, zucchini, chives, parsley, and panko. Stir the mixture together then use clean hands to squeeze the mixture together until it starts to hold it’s shape. If not holding it’s shape, add another tbsp of mayo and mix again.
6. Scoop out 1/3 cup of the tofu mixture into your hands. Using a firm squeeze, shape the mixture into a patty shape that is about 3/4-inch thick. Repeat with the mixture until you have 6 patties. Optionally, place the extra bread crumbs on a shallow plate and press each patty into the breadcrumbs on both sides to coat.
7. To pan-sear, clear out the pan you used previously, then heat up 2-3 tbsp of oil over medium-low heat. When the oil is hot, place the patties in the pan and cook undisturbed for 5 minutes or until golden. Flip and cook again for another 5 minutes then transfer to a paper towel lined bowl to cool.
8. To make the sauce, add the yogurt, mayo, kimchi plus the juice, lemon juice and a pinch of salt to a blender cup. Blend until the mixture is smooth then adjust with more salt to taste. Serve the patties with the sauce and extra sides to enjoy as a full meal.

---

Notes

To bake, preheat an oven to 425F. Place the patties on a baking tray and spray both sides generously with oil. Bake in the oven for 15 minutes, flip and bake for an additional 8-10 minutes until golden on both sides.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Herby Scallion Tofu Patties first appeared on Plant Based RD.

The post Herby Scallion Tofu Patties appeared first on Plant Based RD.

Why You’ll Love Pica Tofu

• A new way to enjoy your tofu. I personally believe that if you haven’t fallen in love with tofu just yet, it’s because you haven’t found the right recipe yet. This recipe is an homage to “pica pollo”, and uses some of my favorite Dominican seasonings to give our tofu a major flavor boost.
• Another way to boost your protein intake. If you are looking for ways to boost your protein intake, this recipe can help you get closer to that goal! When using super firm tofu, this recipe provides about 23g of protein per serving.
• Baked and low in saturated fat. I love fried foods, but eating them too regularly can make it difficult to get in the nutrients you need to thrive and reduce chronic disease risk. By using tofu as a protein source and then sharing a method where you can bake this instead of frying, you get an option that is still incredibly satisfying and fun to “pick at”.

What is Pica Pollo?

Pica pollo is a traditional Dominican fried chicken dish, known for its flavorful crispy coating. When directly translated from Spanish, “pica” means to “pick at” or “nibble” and “pollo” means chicken. Normally, street vendors sell this with the aim of serving their fried chicken in a way that is easy to eat with your hands.

When it comes to preparation, the chicken tends to be parboiled to help make sure the chicken is fully cooked when frying. The chicken is then coated in a seasoned flour sometimes including spices like adobo and sazòn in the mix. After cooking, you’ll often see this chicken served with sides like fried plantains or rice and beans.

Making Pica Pollo Plant-Based

I know what you’re probably thinking, “how dare you make this plant-based?” Insert angry faced emoji and pitchforks I do know that sharing things like this can be polarizing, but my intention is to always provide an option that incorporates the culture I adore and grew up with in recipes I can still enjoy regularly. If anything, my culture has taught me how to love food unapologetically.

I also feel that this is a great opportunity to encourage additional protein-rich options that also provide heart protective benefits. Having a baked option that is low in saturated fat just means to can enjoy the flavors you love a little more often, and I’m never going to say no to that.

Key Ingredients and Substitutions

• Tofu: This recipe can be made using both super firm tofu and extra firm tofu. If using extra firm tofu, no pressing is required, it will firm up after it has been boiled and cooled. If you want to better understand this reaction, I have it explained in the Frequently Asked Questions section.
• Latin Seasonings: I used both sazòn and adobo. The amount of salt in either will be dependent on the brand, so pay attention to the amount used on the label before you decide on the amount you want to use for the recipe. I also recommend using Dominican or Mexican oregano instead of regular oregano, but if you don’t have that available, feel free to leave it out or add some thyme instead. If you don’t have access to sazòn or adobo, I would suggest trying a different seasoning salt that you like.
• Lime: For best flavor, I do recommend fresh. Lemon can work if you don’t have lime.
• Shallot: I used shallots as they tend to be the perfect size for this recipe, but feel free to use half of a small onion instead.
• Garlic Cloves: Do not replace with jarred garlic. If you don’t have fresh cloves, leave them out with the water boil, but do add some garlic powder to your dry seasoning mix.
• Tamari or Bouillon: Feel free to use either or to help flavor the broth. You can either use 2 tbsp tamari or use half a vegetable based bouillon or vegan “chicken” bouillon like Edward’s & Son.
• Apple Cider Vinegar: I use a splash for flavoring the tofu. If not a fan of this, please feel free to use more lime juice if desired.
• Potato Starch: For me, the texture and flavor tends to come out better when I use potato starch. If you don’t have this available, please feel free to use cornstarch.
• Cilantro: Just a few sprigs are needed for the boiling water, but this can easily be replaced with some fresh parsley sprigs instead.
• Ketchup: I wouldn’t recommend substituting, but do note that you can use the brand or variety of ketchup you need to meet your dietary needs.
• Mayo: Not a fan of mayo? Try this with a thick plant-based yogurt instead! I like Kite Hill, Forager Project, and Silk’s plain soy yogurt.
• Oil: I tend to use avocado oil for 2 reasons, it is a great high-heat oil that is high in monounsaturated fats and it is easier to find in a glass bottle compared to other high-heat oils. Feel free to use other high-heat neutral oils based on your preference.

How to Make Pica Tofu

Remove the tofu from packaging and drain any water the tofu is sitting in. Tear the tofu into 1 inch chunks, place in a medium sauce pan, then squeeze the lime juice over the tofu.

To the pot, add the shallots, and garlic cloves, then pour in 4 cups of water or enough water to cover the tofu if not fully submerged. Pour in the tamari then top with the cilantro and some salt (I used about 2 teaspoons). Place the pot on the stove top and bring to a boil, then allow to cook for 15 minutes. As you wait, pre-heat the oven to 425F.

Remove the pot from heat, then discard the shallot, garlic cloves, and cilantro. Drain the tofu through a large sieve and rest it over the pot to allow the tofu to continue draining and cooling for about 5-10 minutes.

To a small bowl combine the potato starch, adobo, sazòn, paprika, oregano, and a pinch of black pepper. If using a low salt or salt free adobo or sazòn, do consider adding a pinch of salt here to help flavor the coating. For reference, I used the adobo and sazòn from Pisqueya for this, which is low sodium and added about 1/2 teaspoon of salt to the dry ingredients.

Place the tofu in a large resealable bag then pour in the dry seasoning mix (sometimes I will just clear out the same pot with a lid to use for seasoning). Seal the container then give the tofu a gentle toss to coat. Now add the vinegar and oil, reseal the bag and shake until the tofu is completely coated.

Transfer the tofu to a parchment lined baking tray, making sure you leave a little space between each piece of tofu.

Bake on the bottom rack for 20 minutes. Give the tofu a flip, then bake on the middle rack for 8-10 minutes until golden and crisp around the edges. If the tofu is looking dry before flipping, drizzle the tofu with 1-2 teaspoons of extra oil before baking again.

While you wait, make the sauce by combining the mayo, ketchup, paprika, garlic, lime and a generous pinch of salt to a small bowl. Whisk to combine then taste and adjust salt as needed.

Serve the tofu along with the sauce and enjoy!

Expert Tips

• Make this recipe higher protein by choosing a super firm tofu. Super firm tofu refers to a tofu that is denser than extra firm tofu. Instead of being packaged in a tub of water, super firm tofu tends to come in vacuum sealed packaging and might be labeled using terms like “super firm tofu”, “high protein tofu”, or “pressed tofu.”
• Change the texture. If you want the inside of your tofu to have a texture closer to that of a chicken nugget and don’t mind some extra prep time added to the recipe, I would recommend freezing your tofu. To do this, just remove the tofu from it’s package of water then place the tofu in an airtight container in the freezer. Once frozen, allow to thaw completely then use your hands to gently squeeze out some of the water. Tear it into chunks and continue with the recipe as written.
• For a really close fried texture, try this tip. After the initial baking time, remove the tray from the oven and drizzle or spray with additional oil. Give everything a good toss and bake again for a few more minutes until fully crisp and golden.
• Be mindful of sodium. Different brands of adobo and sazon can have varying levels of sodium. They are seasoning salts for a reason. If you use brands that are lower in sodium, you may want to add additional salt as needed to help bring out the flavors of the seasonings. If you are using the full salt varieties, you may not need additional salt in the coating.
• How to prep to save time. If you want to ingredient prep this recipe ahead of time, I would suggest boiling your tofu in advance. Let it cool and store in an airtight container in the fridge for up to 4 days. When ready to use, all you have to do is coat in your seasoning flour then bake it off, which helps then make this recipe come together in 30 minutes.
• Frying recommendations. By all means, if you still want to fry, be my guest. To fry, skip adding the oil and vinegar to the tofu, which will leave you with dry seasoned floured tofu. Add enough of a neutral high heat oil like avocado oil to come up about 1 cm up the sides of a tall sided sauté pan. Add the tofu and cook undisturbed for 3-5 minutes, flip the tofu and cook for another 4 minutes until the tofu is golden and crisp. Transfer the tofu to a paper towel lined plate and repeat with any remaining tofu.

Frequently Asked Questions

Make It Balanced

The tofu and sauce count towards your protein and fats. If you want this recipe to provide a high amount of protein, I would suggest using super firm tofu. One serving of this recipe using super firm tofu will provide 23g of protein. You can use this tofu as a side or appetizer, or turn it into a meal by including some starches and vegetables based on your preference.

Normally, Pica Pollo is served with fried plantains (I have an air fryer version here) and/or Moro. And if you want to add in some vegetables in some capacity, you can always include things like sliced avocado, escabeche, or ensalada verde (a green cabbage base tossed in a Dominican-style vinaigrette) with the meal to keep it more Dominican themed. However, if you want to use other vegetables, by all means, go for it!

Learn to Love Tofu with These Recipes

• Buffalo Tofu Cutlets with Celery Ranch Slaw
• Barbecue Glazed Tofu Burgers with Tomato Jam
• Garlic Soy Glazed Tofu Skewers
• Crispy Shredded Za’atar Tofu Cabbage Wraps
• Lemon Garlic Marinated Tofu

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Pica Tofu

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 15 minutes
• Cook Time: 50 minutes
• Total Time: 1 hour 5 minutes
• Yield: 3-4 servings
• Category: Main Dish
• Method: Baking
• Cuisine: Dominican Inspired
• Diet: Vegan

Print Recipe

Pin Recipe

---

Description

Pica Tofu, inspired by the classic pica pollo, seasoned with Dominican spices and baked to crispy perfection. A high-protein, low saturated plant-based alternative that satisfies. 

---

Ingredients

Pica Tofu

• 1, 16 oz package of super firm or extra firm tofu
• Juice of 2 limes
• 1 large shallot, cut in half lengthwise
• 3 cloves garlic, lightly smashed
• 1 tbsp tamari or 1/2 tsp bouillon paste
• 3 sprigs cilantro or parsley
• Kosher salt
• 2 tbsp potato starch
• 1 tsp adobo seasoning (if sensitive to sodium, consider using 1/2 tsp)
• 1 tsp sazòn
• 1/2 tsp sweet paprika
• 1/2 tsp dry Dominican oregano (optional)
• Black pepper
• 1 tbsp apple cider vinegar
• 2 tbsp avocado oil

Dressing/Dip (optional)

• 3 tbsp plant-based mayo
• 2 tbsp ketchup
• 1/2 tsp sweet paprika
• 1/2 tsp garlic powder
• Juice of 1/2 a lime

Cook Mode Prevent your screen from going dark

---

Instructions

1. Remove the tofu from packaging and drain any water the tofu is sitting in. Tear the tofu into 1 inch chunks, place in a medium sauce pan, then squeeze the lime juice over the tofu.
2. To the pot, add the shallots, and garlic cloves, then pour in 4 cups of water or enough water to cover the tofu if not fully submerged. Pour in the tamari then top with the cilantro and some salt (I used about 2 teaspoons). Place the pot on the stove top and bring to a boil, then allow to cook for 15 minutes. As you wait, pre-heat the oven to 425F.
3. Remove the pot from heat, then discard the shallot, garlic cloves, and cilantro. Drain the tofu through a large sieve and rest it over the pot to allow the tofu to continue draining and cooling for about 5-10 minutes.
4. To a small bowl combine the potato starch, adobo, sazòn, paprika, oregano, and a pinch of black pepper. If using a low salt or salt free adobo or sazòn, do consider adding a pinch of salt here to help flavor the coating. For reference, I used the adobo and sazòn from Pisqueya for this, which is low sodium and added about 1/2 teaspoon of salt to the dry ingredients.
5. Place the tofu in a large resealable bag then pour in the dry seasoning mix (sometimes I will just clear out the same pot with a lid to use for seasoning). Seal the container then give the tofu a gentle toss to coat. Now add the vinegar and oil, reseal the bag and shake until the tofu is completely coated.
6. Transfer the tofu to a parchment lined baking tray, making sure you leave a little space between each piece of tofu.
7. Bake on the bottom rack for 20 minutes. Give the tofu a flip, then bake on the middle rack for 8-10 minutes until golden and crisp around the edges. If the tofu is looking dry before flipping, drizzle the tofu with 1-2 teaspoons of extra oil before baking again.
8. While you wait, make the sauce by combining the mayo, ketchup, paprika, garlic, lime and a generous pinch of salt to a small bowl. Whisk to combine then taste and adjust salt as needed.
9. Serve the tofu along with the sauce and enjoy with some plantains for the full Dominican experience.

---

Notes

Make this recipe higher protein by choosing a super firm tofu. Super firm tofu refers to a tofu that is denser than extra firm tofu. Instead of being packaged in a tub of water, super firm tofu tends to come in vacuum sealed packaging and might be labeled using terms like “super firm tofu”, “high protein tofu”, or “pressed tofu.”

Change the texture. If you want the inside of your tofu to have a texture closer to that of a chicken nugget and don’t mind some extra prep time added to the recipe, I would recommend freezing your tofu. To do this, just remove the tofu from it’s package of water then place the tofu in an airtight container in the freezer. Once frozen, allow to thaw completely then use your hands to gently squeeze out some of the water. Tear it into chunks and continue with the recipe as written.

For a really close fried texture, try this tip. After the initial baking time, remove the tray from the oven and drizzle or spray with additional oil. Give everything a good toss and bake again for a few more minutes until fully crisp and golden.

Be mindful of sodium. Different brands of adobo and sazon can have varying levels of sodium. They are seasoning salts for a reason. If you use brands that are lower in sodium, you may want to add additional salt as needed to help bring out the flavors of the seasonings. If you are using the full salt varieties, you may not need additional salt in the coating.

How to prep to save time. If you want to ingredient prep this recipe ahead of time, I would suggest boiling your tofu in advance. Let it cool and store in an airtight container in the fridge for up to 4 days. When ready to use, all you have to do is coat in your seasoning flour then bake it off, which helps then make this recipe come together in 30 minutes.

Frying recommendations. By all means, if you still want to fry, be my guest. To fry, skip adding the oil and vinegar to the tofu, which will leave you with dry seasoned floured tofu. Add enough of a neutral high heat oil like avocado oil to come up about 1 cm up the sides of a tall sided sauté pan. Add the tofu and cook undisturbed for 3-5 minutes, flip the tofu and cook for another 4 minutes until the tofu is golden and crisp. Transfer the tofu to a paper towel lined plate and repeat with any remaining tofu.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Pica Tofu first appeared on Plant Based RD.

The post Pica Tofu appeared first on Plant Based RD.

Soup or salad? Why not both? And a scallion pancake on top? Yes, yes, and yes! Honestly, it’s the perfect combination and really hits all the flavor and texture notes I need in a full meal.

Why You’ll Love These Caramelized Sweet Potato Scallion Lentils

• Easy to make using convenience items and some hacks. The recipe is detailed below, but don’t skip out on some of the extra information shared in the substitutions and expert tips sections of this post to make this even easier.
• Uses cheap ingredients. I tried to really focus on using a lot of pantry and freezer items where possible to help make this meal more on the affordable side. If you have more tips that you want to share, please share in the comments below!
• Fiber and protein packed. You get a great amount of fiber and protein thanks to the use of red lentils as the base. They also provide iron and folate!

Key Ingredients and Substitutions

For the Lentils

• Lentils: This recipe is designed for the use of red lentils. I have not tried this with regular lentils, so I’m not sure how it would behave in this type of preparation. If you were to attempt with a different lentil I would recommend cooking it as instructed and adjusting with additional water as needed to cook the lentils through. Do note, with the change in lentils, this may have a different consistency overall from the original.
• Roasted Red Pepper: I used jarred roasted red peppers. If you don’t like the consistency, feel free to use one red bell pepper and dice then sauté with the onions.
• Vegetable Broth: I used Better Than Bouillon’s Vegetable Base and reconstituted it with water. Feel free to use boxed vegetable broth. The only thing I suggest is making sure you like the flavor of the broth you are using as it will influence the flavor for the overall dish.
• Sweet Potato: Try this with your favorite soft squash like butternut squash or acorn squash.
• Scallions: If you don’t have scallions, try this with shallots instead.
• Ginger: Fresh ginger is best, but you can also use pre-minced/grated ginger too for convenience.
• Garlic: This recipe is designed for the use of a whole bulb of garlic. If you don’t want to use garlic like this, feel free to add some jarred minced garlic along with the ginger to sauté in a pan.
• Onion: I used yellow onion, but feel free to use white or red onion as an alternative.
• Chilies: These are totally optional. I used some mild red chilies from the market, but you can leave these out if you are sensitive to spice.
• Mirin: This is a Japanese-style cooking wine that is available in a lot of grocery stores in their ethnic aisles. If unable to find, replace with a splash of vegetable broth instead.
• Spices: I used a combination of coriander and five spice. You can feel free to leave the five spice out and add a little more coriander or a pinch of cinnamon if desired.
• Miso Paste: I used yellow miso paste, but white miso paste can also work in this dish. If you don’t have miso paste, try adding a splash of soy sauce/tamari for that umami flavor instead.

Extras

• Cabbage: I used green cabbage for the slaw, this can also work with purple cabbage or thinly sliced brussels sprouts. For convenience if you don’t want to chop your cabbage, look for the bags of pre-shredded cabbage instead.
• Vinegar: I used rice vinegar for the cabbage. You can also use a splash of apple cider vinegar.
• Puff Pastry: I used vegan puff pastry. For reference, I used the one from the brand Jus-Rol, but you can also use the one from Pepperidge Farm which is a frozen option that is accidentally vegan).
• Sesame Products: I used both sesame seeds and sesame oil. If allergic to sesame, leave out the sesame seeds and use avocado oil. At the very end for crunch, top with some roasted pumpkin seeds instead.

How to Make Caramelized Sweet Potato Scallion Lentils

For the Lentils

Preheat the oven to 425F. Place the sweet potato halves on top of a parchement lined baking tray. Drizzle with 2 teaspoons of oil and sprinkle with a pinch of salt. Rub the potato to coat, then place cut side down on the tray.

Place the garlic bulb on a small square of foil, then drizzle with a teaspoon of oil and pinch of salt and pepper. Wrap the foil around the garlic then place on the baking tray with the potato. Place in the oven on the bottom rack for 35 minutes or until the potatoes are soft then allow to cool.

In a large skillet over medium low heat, add 2 tablespoons of oil. When hot, add the onions with a pinch of salt and sauté until golden, about 4-5 minutes. Add the white portion of the scallions and chilies and continue to sauté for 2 minutes until softened. Stir in the ginger, coriander, and five spice and sauté again until fragrant, about 2-3 minutes. Pour in the mirin and stir it into the aromatics to deglaze the pan.

Add in the lentils, bell peppers and vegetable broth then stir to combine. Bring to a simmer, then cover with a lid and allow to cook for 20 minutes, or until the lentils are cooked through.

Scoop out the roasted sweet potato from it’s skin and add to a blender cup then squeeze in the roasted garlic cloves. Add the miso and 1 cup of water then blend the mixture until smooth.

Add the blended mixture to the pot of lentils and stir to combine. Allow to simmer for 5 minutes then remove from heat.

For the Slaw

To a bowl add the cabbage, a generous pinch of salt, 3 tbsp of the green portion of scallions from earlier, cilantro, sesame seeds, vinegar, syrup, and oil, then use your hands to massage the ingredients into the cabbage until softened.

For the Scallion Pancakes

Place the puff pastry on a lightly floured surface then roll it out with a rolling pin to thin it out. Cut equal shaped pieces from the pastry (I used a large round cookie cutter). To half of the cut pastry pieces, sprinkle with the remaining scallions and sesame seeds over top.

Take a plain piece of pastry and place it over top to cover the scallion covered piece. Use a rolling pin to press and thinly flatten the pieces together.

Heat a little oil in a skillet over medium-low heat, then add the pastry and cook for 2-3 minutes on both sides until golden. Remove from heat and repeat with any remaining pastries.

Expert Tips

• Time saving tips. If planning this meal ahead of time, prep the caramelized potatoes and roast the garlic and store in the fridge until ready to use. This will help save a significant amount of time when ready to prepare.
• Convenience tips. Reduce chopping by using jarred roasted bell peppers that are julienned. Use pre-shredded cabbage. And instead of making your own scallion pancakes, use some store bought frozen scallion pancakes and cook according to package instructions.
• Adjust the consistency. A lot of factors can impact the cook time of your lentils. The recommendations here reflect my experience with cooking them. Feel free to cook a little longer or add additional water as needed to ensure that your lentils are properly cooked through. If you want your lentils to be a little thinner in consistency, add some more splashes of water at the end of cooking until you reach your desired consistency.

Frequently Asked Questions

Make It Balanced

As designed, this meal provides you protein, complex carbohydrates, healthy fats, veggies, and fiber. The lentils alone are great, so if you don’t feel like making the slaw or the pancakes, that’s also very fair. There are ways to change it up to fit your needs, so try any of the following ideas.

• Instead of the scallion pancake, serve your lentils with some toasted bread or a scoop of rice.
• Add more greens by stirring in some spinach at the very end.
• For more crunch, add some extra toasted sesame seeds or some roasted pumpkin seeds. Pumpkin seeds have the benefit of providing more protein, magnesium, and zinc to your meal if you are trying to increase your intake of these nutrients.

More Wholesome Plant-Based Dinner Ideas

• Roasted Sesame Mushroom Bean Bowls
• Lemon Pepper Smashed Potato Salad
• Buffalo Tofu Cutlets with Celery Ranch Slaw
• Chipotle Lime Black Bean Bowls
• Mango Chickpea Salad

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Caramelized Sweet Potato Scallion Lentils

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 40 minutes
• Total Time: 1 hour
• Yield: 4 servings
• Category: Main Dish
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

Print Recipe

Pin Recipe

---

Description

These warming Caramelized Sweet Potato Scallion Lentils are topped with a crisp scallion pancake and some cabbage slaw. Budget friendly, easy to make, and packed with protein and fiber.

---

Ingredients

Lentils

• 2 tbsp avocado oil plus more for roasting as needed
• 1 (350g) medium sweet potato, cut in half lengthwise
• 1 head of garlic, 1/4-in of top sliced off to expose the cloves
• Kosher salt
• Black pepper
• 1/2 medium yellow onion, diced
• 6 scallions, thinly sliced (green and white portions separated)
• 2 red chilies, thinly sliced (optional)
• 2 inch piece of fresh ginger, minced
• 1/2 tsp ground coriander
• 1/2 tsp Five spice
• 2 tbsp mirin
• 1 cup red lentils, rinsed
• 1/2 cup jarred roasted bell pepper, diced
• 3 1/2 cups vegetable broth
• 2 tbsp yellow miso paste

Slaw (Optional)

• 2 cups green cabbage, shredded
• 3 tbsp cilantro leaves, minced (optional)
• 1 tbsp sesame seeds
• 2 tsp rice vinegar
• 2 tsp maple syrup (optional)
• 2 tsp toasted sesame oil

Puff Pastry Scallion Pancakes (Optional)

• 1 sheet frozen vegan puff pastry, thawed according to package instructions
• 1 tbsp sesame seeds

Cook Mode Prevent your screen from going dark

---

Instructions

For the Lentils

1. Preheat the oven to 425F. Place the sweet potato halves on top of a parchement lined baking tray. Drizzle with 2 teaspoons of oil and sprinkle with a pinch of salt. Rub the potato to coat, then place cut side down on the tray.
2. Place the garlic bulb on a small square of foil, then drizzle with a teaspoon of oil and pinch of salt and pepper. Wrap the foil around the garlic then place on the baking tray with the potato. Place in the oven on the bottom rack for 35 minutes or until the potatoes are soft then allow to cool.
3. In a large skillet over medium low heat, add 2 tablespoons of oil. When hot, add the onions with a pinch of salt and sauté until golden, about 4-5 minutes. Add the white portion of the scallions and chilies and continue to sauté for 2 minutes until softened. Stir in the ginger, coriander, and five spice and sauté again until fragrant, about 2-3 minutes. Pour in the mirin and stir it into the aromatics to deglaze the pan.
4. Add in the lentils, bell peppers and vegetable broth then stir to combine. Bring to a simmer, then cover with a lid and allow to cook for 20 minutes, or until the lentils are cooked through.
5. Scoop out the roasted sweet potato from it’s skin and add to a blender cup then squeeze in the roasted garlic cloves. Add the miso and 1 cup of water then blend the mixture until smooth.
6. Add the blended mixture to the pot of lentils and stir to combine. Allow to simmer for 5 minutes then remove from heat.

For the Slaw

1. To a bowl add the cabbage, a generous pinch of salt, 3 tbsp of the green portion of scallions from earlier, cilantro, sesame seeds, vinegar, syrup, and oil, then use your hands to massage the ingredients into the cabbage until softened.

For the Scallion Pancakes

1. Place the puff pastry on a lightly floured surface then roll it out with a rolling pin to thin it out. Cut equal shaped pieces from the pastry (I used a large round cookie cutter). To half of the cut pastry pieces, sprinkle with the remaining scallions and sesame seeds over top.
2. Take a plain piece of pastry and place it over top to cover the scallion covered piece. Use a rolling pin to press and thinly flatten the pieces together.
3. Heat a little oil in a skillet over medium-low heat, then add the pastry and cook for 2-3 minutes on both sides until golden. Remove from heat and repeat with any remaining pastries.

---

Notes

Time saving tips. If planning this meal ahead of time, prep the caramelized potatoes and roast the garlic and store in the fridge until ready to use. This will help save a significant amount of time when ready to prepare.

Convenience tips. Reduce chopping by using jarred roasted bell peppers that are julienned. Use pre-shredded cabbage. And instead of making your own scallion pancakes, use some store bought frozen scallion pancakes and cook according to package instructions.

Adjust the consistency. A lot of factors can impact the cook time of your lentils. The recommendations here reflect my experience with cooking them. Feel free to cook a little longer or add additional water as needed to ensure that your lentils are properly cooked through. If you want your lentils to be a little thinner in consistency, add some more splashes of water at the end of cooking until you reach your desired consistency.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Caramelized Sweet Potato Scallion Lentils first appeared on Plant Based RD.

The post Caramelized Sweet Potato Scallion Lentils appeared first on Plant Based RD.

Why You’ll Love This Roasted Bell Pepper Bean Salad

• Great to make ahead. This salad is hearty and holds up well fore meal prep. Use this bean salad during the week to build meals around or enjoy as a nourishing snack.
• Easy to customize. As always, I’ve suggested some swaps and tips to help make this salad best suit your palate.
• Nourishing. This salad is loaded with fiber, protein, iron, and antioxidants. It’s also a fun and flavorful way to up your veggie intake.

Key Ingredients and Substitutions

• Beans: I used my trusty combo of white beans and chickpeas, but feel free to use two of the same beans or swap with a different bean you prefer. This also works well with red kidney beans.
• Roasted Red Peppers: I used jarred roasted red peppers. Just drain well before using. If you prefer more crunch, swap with regular diced red bell pepper. You can also choose to replace with some halved cherry tomatoes.
• Cucumber: I used an English cucumber, but Persian cucumbers work just as well. Not a fan of cucumber? Try this with some julienned radishes.
• Capers: If you are not a fan of capers, feel free to leave them out. I
• Shallots: Interchange with some red onion if desired.
• Red Wine Vinegar: You can also swap with white wine vinegar or apple cider vinegar. If the vinegar comes off too strong for your liking, you can always balance it out with some more sweetener based on your preference.
• Jalapeños: To make them less spicy, feel free to remove the seeds and membranes before dicing up to add. To avoid spice altogether, swap with 1/2 a bell pepper of your preference.
• Herbs: I used a mix of dill and parsley. Feel free to add more or less of either herb based on your own preference.
• Maple Syrup: Since we are cooking the sauce in a pan, you can swap with 1-2 tsp of light brown sugar as a cost effective swap. When adding, stir well to melt down the sugar before removing from the heat.

How to Make This Roasted Bell Pepper Bean Salad with Fried Capers

Cut your cucumber in half lengthwise then place each half cut side down on a flat cutting board. With the flat side of your knife, smack down along the length of the cucumber until it splits. Slice the smashed cucumbers diagonally into 1/2 inch pieces. Transfer the cucumbers to a bowl and sprinkle with a generous pinch of salt. Toss the cucumbers and allow to sit for 15 minutes to drain.

As you wait, heat the oil in medium sauté pan over medium-low heat. When hot, add the capers and spread out evenly, so they have contact with the oil. Allow to cook in the oil for 6 minutes, stirring occasionally until the capers look crisp in texture. You may notice that some of them may burst open, and this is totally normal. Once crisp, transfer the capers to a paper towel lined plate and set aside.

To the same pan with the remaining oil, add the shallots and coriander with a pinch of salt and sauté for 2 minutes to soften. Add the jalapeños and garlic and continue to sauté for 3 minutes or until the garlic is cooked through.

Add the maple syrup, vinegar, and lemon zest and juice, then give everything a good stir. Remove from heat and set aside.

Now prepare the salad. Discard the liquid that has drained away from the cucumbers then add them to a large mixing bowl or storage container along with the chickpeas, cannellini beans, roasted bell peppers, dill, and parsley. Pour the mixture of shallots and dressing from the pan on top then toss together until evenly mixed.

When ready to serve, top with a sprinkle of the fried capers and enjoy with your favorite crusty bread (smearing with cream cheese is totally optional, but very enjoyable).

Expert Tips

• Let it marinate. This is the type of salad that is tastes better the longer it marinates. I recommend marinating for at least an hour to let the flavors mingle and absorb into the beans and veggies before enjoying it.
• Adjust the flavors based on your preference. Change up the beans based on what you like. Adjust and balance the level of tang, sweetness, and salt to fit your palate.
• Batch prep this salad to use throughout the week. You can use it as a main ingredient to build a full meal or use it as an additional side to meals to add protein and fiber to a meal.

Frequently Asked Questions

Make It Balanced

Prep and enjoy in advance to build meals around or to snack on. I often make a variation of a bean salad for the week to help make it easier to hit my protein and fiber goals. To keep it interesting, I’ll serve it a few different ways to keep it different enough without it feeling repetitive. Here are some ideas:

• Serve with a slice of crusty bread to mop up some of the dressing at the bottom
• Roll it up into a wrap with some greens
• Enjoy on top of a tostada
• Serve with some whole grain chips or crackers
• As part of a nourish bowl with your favorite grain like rice or quinoa
• Topped over a salad with some cubed avocado

More Bean Salad Recipes to Try

• Creamy Chipotle Bean Salad
• Marinated Sun-Dried Tomato Bean Salad
• Ginger Shallot Chopped Bean Salad
• Zesty Black Bean Rice Bowl with Lime Basil Sauce
• Southwest Chickpea Black Bean Salad

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Marinated Roasted Bell Pepper Bean Salad with Fried Capers

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 25 minutes
• Cook Time: 15 minutes
• Total Time: 40 minutes
• Yield: 4-6 servings
• Category: Main Dish
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

Print Recipe

Pin Recipe

---

Description

A marinated roasted bell pepper bean salad topped with fried capers and tossed together with dill and lemon. Easy to make and packed with fiber and protein.

---

Ingredients

• 1/2 English cucumber
• Kosher salt
• 3 tbsp avocado oil
• 1/4 cup capers, drained and pat dried with a paper towel
• 2 shallots, thinly sliced
• 1/2 tsp ground coriander
• 2 jalapeños, diced (seeds removed to reduce spice if desired)
• 4 cloves garlic, minced
• 1 tbsp maple syrup
• 1 tbsp red wine vinegar
• Juice and zest of 1 lemon
• 1, 15 oz can cannellini beans, drained and rinsed
• 1, 15 oz can chickpeas, drained and rinsed
• 1/2 cup jarred roasted bell peppers, drained well and diced
• 1/4 cup fresh dill, minced
• 1/4 cup fresh parsley leaves, minced

For serving, optional

• 3 slices of sourdough bread
• Plant-based cream cheese for smearing

Cook Mode Prevent your screen from going dark

---

Instructions

1. Cut your cucumber in half lengthwise then place each half cut side down on a flat cutting board. With the flat side of your knife, smack down along the length of the cucumber until it splits. Slice the smashed cucumbers diagonally into 1/2 inch pieces. Transfer the cucumbers to a bowl and sprinkle with a generous pinch of salt. Toss the cucumbers and allow to sit for 15 minutes to drain.
2. As you wait, heat the oil in medium sauté pan over medium-low heat. When hot, add the capers and spread out evenly, so they have contact with the oil. Allow to cook in the oil for 6 minutes, stirring occasionally until the capers look crisp in texture. You may notice that some of them may burst open, and this is totally normal. Once crisp, transfer the capers to a paper towel lined plate and set aside.
3. To the same pan with the remaining oil, add the shallots and coriander with a pinch of salt and sauté for 2 minutes to soften. Add the jalapeños and garlic and continue to sauté for 3 minutes or until the garlic is cooked through.
4. Add the maple syrup, vinegar, and lemon zest and juice, then give everything a good stir. Remove from heat and set aside.
5. Now prepare the salad. Discard the liquid that has drained away from the cucumbers then add them to a large mixing bowl or storage container along with the chickpeas, cannellini beans, roasted bell peppers, dill, and parsley. Pour the mixture of shallots and dressing from the pan on top then toss together until evenly mixed.
6. When ready to serve, top with a sprinkle of the fried capers and enjoy with your favorite crusty bread (smearing with cream cheese is totally optional, but very enjoyable).

---

Notes

Let it marinate. This is the type of salad that is tastes better the longer it marinates. I recommend marinating for at least an hour to let the flavors mingle and absorb into the beans and veggies before enjoying it.

Adjust the flavors based on your preference. Change up the beans based on what you like. Adjust and balance the level of tang, sweetness, and salt to fit your palate.

Batch prep this salad to use throughout the week. You can use it as a main ingredient to build a full meal or use it as an additional side to meals to add protein and fiber to a meal.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Marinated Roasted Bell Pepper Bean Salad with Fried Capers first appeared on Plant Based RD.

The post Marinated Roasted Bell Pepper Bean Salad with Fried Capers appeared first on Plant Based RD.

Why You’ll Love These Charred Onion and Shredded Tofu Tacos

• Great to make ahead of time. I like to prep the filling for these tacos ahead of time. Season, cook, and store until you are ready to eat then build it into the most satisfying tacos and bowls.
• Packed with protein. Thanks to the use of super firm tofu, we get 18 g of protein per serving of the tofu filling.
• Simple ingredients. Comes together easily in the oven with many simple ingredients you may already have on hand at home.

Key Ingredients and Substitutions

• Tofu: I used Nasoya’s Super Firm Tofu (different from their extra firm tofu). As the name suggests, it is firmer in texture, which means it’s better for shredding into strips. You can use extra firm tofu, but do note that you should press it first before using and I would recommend crumbling it versus grating.
• Mushrooms: I prefer shiitake mushrooms, but you can also use other varieties of mushrooms like oyster mushrooms, white button mushrooms, and baby bella mushrooms. If not a fan of mushrooms, you can also leave them out.
• Tamari: This is similar to soy sauce. The variety I used was gluten-free, but always double check ingredients if you follow a fully gluten-free diet when using.
• Cornstarch: You can also use potato starch or arrowroot powder as an alternatively.
• Shallots: If you don’t have access to shallots, feel free to use red onions instead. Cut them into wedges and cook until charred to your liking.
• Spices: A combo of coriander and smoked paprika. Feel free to adjust based on what you have available to you.
• Herbs: I used both thyme and cilantro. If not a fan of cilantro, try using minced parsley or some chives.
• Lime: Fresh lime juice is recommended.
• Salsa: I used a salsa roja, but you can also use a favorite hot sauce here too.
• Corn Tortillas: This was used for serving, but you can also use flour tortillas or a large tortilla if preferred.
• Avocado: Completely optional, but pairs really well with the spiced tofu mixed.

How to Make Charred Onion and Shredded Tofu Tacos

Preheat the oven to 425F and line two baking sheets with parchment paper.

Place a large box grater over one of the trays, then grate the tofu over the side with the largest holes. Top the shredded tofu with cornstarch, sugar, tamari, and oil, then gently toss until it is completely coated. Spread the shreds out in an even single layer on the baking tray. Bake the tofu for 15 minutes, give it a toss using tongs, then bake for an additional 10 minutes until golden. Adjust salt to taste then set aside.

To a separate tray, add the sliced mushrooms along with the coriander, thyme, oil, and a generous pinch of salt. Toss to coat, then spread out on the tray in a single layer. Bake for 15 minutes, toss, and bake again for 5-10 minutes, or until the mushrooms are nicely browned and slightly crisp around the edges.

Heat up a large skillet over medium low heat. Add the oil, and once heated through, add the shallots cut side down in the pan. Allow to cook undisturbed for 5 minutes or until the bottoms are charred.

Add the garlic with a pinch of salt and sauté together with the onions for about 2 minutes or until fragrant. At this time, you will notice the layers of the shallots start to separate. Stir in the paprika, thyme, coriander, tamari, and syrup, then sauté for another 2 minutes.

Remove from heat and squeeze over the juice of 1/2 a lime. Stir together to combine then allow to sit for 5 minutes.

Once the tofu and mushrooms are done baking, transfer the mushrooms to the tray of tofu and add the juice of half a lime. Toss the mixture together, then transfer the shallots to the tray along with the cilantro and salsa, and give one more toss to combine.

To assemble, warm up your tortillas according to package instructions then spread the tortillas with some mashed avocado. Top with the shredded tofu mixture and serve with some crema if desired and enjoy.

Expert Tips

• The best tofu to use for shredding is the type that comes in vacuum sealed packaging instead of in a tub of water. In the US, we often see this marketed as “super firm” tofu (Nasoya), “high protein” tofu (Trader Joe’s), WildWood (Whole Foods), and sometimes some labeled as extra firm tofu except vacuum sealed (Hodo Foods).
• Meal prep the filling. You can combine everything on the same tray or combine it together in a storage container that you can pop in the fridge once you are done serving.
• To save money, get your ingredients from a local ethnic store. I often find the best quality produce and at markets like H-Mart. They often sell their tofu and mushrooms much cheaper than average grocery stores.

Frequently Asked Questions

Make It Balanced

Use this tofu filling to build balanced meals like the following:

• Filing + Avocado + Tortillas = Tacos
• Filing + Rice + Roasted Veggies + Dressing = Protein Packed Nourish Bowl
• Filling + Black Beans + Rice + Tortillas = Burritos
• Filling + Lettuce + Veggies + Roasted Potatoes + Dressing = Filling Salad

More High Protein Plant Based Meals

• Pickled Jalapeño Edamame Toast
• Double Lentil Sweet Potato Soup
• Smoky Maple Tempeh Hash Breakfast Sandwiches
• Buffalo Tofu Cutlets with Celery Ranch Slaw
• Lime Crunch Noodle Salad

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Charred Onion and Shredded Tofu Tacos

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 40 minutes
• Total Time: 1 hour
• Yield: 4 servings
• Category: Main Dish
• Method: Baking
• Cuisine: American
• Diet: Vegan

Print Recipe

Pin Recipe

---

Description

Simple Charred Onion and Shredded Tofu Tacos that are packed with smoky and savory flavors. Packed with protein and easy to put together.

---

Ingredients

Shredded Tofu

• 1, 16 oz block super firm tofu (or tofu in vacuum sealed packaging)
• 1 tbsp cornstarch
• 1 tsp light brown sugar (optional, but does help the crispy texture)
• 2 tbsp tamari
• 1 1/2 tbsp avocado oil
• Kosher salt

Mushrooms

• 6 oz shiitake mushrooms, stems removed and thinly sliced
• 1/2 tsp ground coriander
• 1/2 tsp thyme
• 1 tbsp avocado oil

Onions

• 1 tbsp avocado oil
• 8 small shallots, peeled and cut in half lengthwise (if large, quarter the shallots)
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• 1 tsp thyme
• 1/2 tsp ground coriander
• Juice of 1/2 a lime
• 2 tsp tamari
• 2 tsp agave syrup or maple syrup

Assembling

• Juice of 1/2 a lime
• 1–2 tbsp salsa or hot sauce (I used salsa roja, optional)
• 1/3 cup cilantro leaves, minced
• 10 corn tortillas
• 2 avocados, mashed
• Cashew crema or Vegan Sour Cream for serving (optional)

Cook Mode Prevent your screen from going dark

---

Instructions

1. Preheat the oven to 425F and line two baking sheets with parchment paper.
2. Place a large box grater over one of the trays, then grate the tofu over the side with the largest holes. Top the shredded tofu with cornstarch, sugar, tamari, and oil, then gently toss until it is completely coated. Spread the shreds out in an even single layer on the baking tray. Bake the tofu for 15 minutes, give it a toss using tongs, then bake for an additional 10 minutes until golden. Adjust salt to taste then set aside.
3. To a separate tray, add the sliced mushrooms along with the coriander, thyme, oil, and a generous pinch of salt. Toss to coat, then spread out on the tray in a single layer. Bake for 15 minutes, toss, and bake again for 5-10 minutes, or until the mushrooms are nicely browned and slightly crisp around the edges.
4. Heat up a large skillet over medium low heat. Add the oil, and once heated through, add the shallots cut side down in the pan. Allow to cook undisturbed for 5 minutes or until the bottoms are charred.
5. Add the garlic with a pinch of salt and sauté together with the onions for about 2 minutes or until fragrant. At this time, you will notice the layers of the shallots start to separate. Stir in the paprika, thyme, coriander, tamari, and syrup, then sauté for another 2 minutes.
6. Remove from heat and squeeze over the juice of 1/2 a lime. Stir together to combine then allow to sit for 5 minutes.
7. Once the tofu and mushrooms are done baking, transfer the mushrooms to the tray of tofu and add the juice of half a lime. Toss the mixture together, then transfer the shallots to the tray along with the cilantro and salsa, and give one more toss to combine.
8. To assemble, warm up your tortillas according to package instructions then spread the tortillas with some mashed avocado. Top with the shredded tofu mixture and serve with some crema if desired and enjoy.

---

Notes

The best tofu to use for shredding is the type that comes in vacuum sealed packaging instead of in a tub of water. In the US, we often see this marketed as “super firm” tofu (Nasoya), “high protein” tofu (Trader Joe’s), WildWood (Whole Foods), and sometimes some labeled as extra firm tofu except vacuum sealed (Hodo Foods).

Meal prep the filling. You can combine everything on the same tray or combine it together in a storage container that you can pop in the fridge once you are done serving.

To save money, get your ingredients from a local ethnic store. I often find the best quality produce and at markets like H-Mart. They often sell their tofu and mushrooms much cheaper than average grocery stores.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Charred Onion and Shredded Tofu Tacos first appeared on Plant Based RD.

The post Charred Onion and Shredded Tofu Tacos appeared first on Plant Based RD.

Okay, my nutrition lesson of the day, don’t let people tell you that your cultural foods aren’t nutritious. They absolutely can be and should be celebrated! Now, enter these beans. Something I’ve grown up eating regularly, and they never disappoint!

Why You’ll Love These Habichuelas Guisadas

• A great option to bulk prep. I tend to make this as a freezer meal. I make a large batch, freeze it and reheat it whenever I am craving this.
• Cheap! Beans are fantastic because they are still incredibly cheap to prep. And this is made even cheaper by prepping the beans from scratch. Definitely a skill worth learning!
• Will make you fall in love with beans. I love beans because I know how to make them taste good, and you can too! It really comes down to how you are making them and what flavors you are infusing into them. You should have bean recipes that you crave in your arsenal!

Key Ingredients and Substitutions

• Beans: I used dried pinto beans, but pink beans, white beans, and red kidney beans work super well here.
• Onion: I used a yellow onion for the soup base and some red onions for the sofrito. Feel free to use just one variety of onion if you prefer.
• Garlic: Fresh garlic is best, and luckily you can just throw it into a food processor to chop up for you.
• Pepper: I used green bell pepper for my sofrito and jalapeño to spice up the beans as they are the most accessible. This works better with cubanelle peppers, so if you have access to that, feel free to use!
• Cilantro: Unfortunately, this is a critical part of the recipe. You could try using a combo of parsley and fresh chives, but it will not have the same flavor. If you want a cilantro-free bean recipe, try my charred lemon beans. The base does not use any cilantro.
• Vinegar: I recommend apple cider vinegar for the right tang. If you don’t have, then red wine vinegar can work here too.
• Bouillon: I like to use either the vegan chicken bouillon cubes from Edward & Sons or the Better Than Bouillon vegetable base. They tend to be the most flavorful.
• Squash: My mom sometimes adds some winter squash to her beans. If she can’t get a hold of it, cubed up Yukon gold potatoes work just as well.
• Seasonings: I used a combination of sofrito and adobo seasonings to flavor. These are common seasonings you can find at your local grocery store, typically sold down the ethnic aisle.

How to Make Habichuelas Guisadas

Place your dry beans in a large bowl and cover them with water by 2 inches. Allow the beans to soak for 8 hours or overnight. The beans should double in size.

Drain and rinse your beans well then place in a large pot with fresh water to cover them by 2 inches. Add the onion halves, garlic cloves, and bay leaf then bring the pot to a low boil. Partially cover with a lid and allow the beans to cook for 30 minutes.

Skim off any noticeable foam floating on the top then add about 2 teaspoons of kosher salt. If the beans are above the water line, add additional water as needed. Partially cover again and cook for another 30-40 minutes, stirring occasionally until the beans have softened. To make sure they are cooked, test a few beans from different spots in the pot to make sure they cooked through. Remove from heat and discard the onions and bay leaf.

To make the sofrito, add the garlic, pepper, scallion, cilantro, onion, vinegar, bouillon, sazón, lime juice, and a generous pinch of salt to a blender cup and pulse until everything is evenly minced.

Place a separate large pot over medium low heat and add the oil. Once hot, add the onion, jalapeño, and a generous pinch of salt and sauté until softened. Add the tomato paste and sauté in the oil for 2-3 minutes to deepen the color. Pour in the sofrito and continue sautéing for 2-3 minutes until fragrant.

Transfer the beans and 4 cups of the cooking liquid to the pot. Add the squash, adobo and cilantro and 2 cups of water. Stir to combine then bring everything to simmer then partially cover with a lid and cook for 20 minutes until the squash has softened.

If you want a thicker consistency, use the back of your cooking spoon to lightly mash some of the squash and beans. Stir well then remove from heat and serve as desired.

Expert Tips

• Save time cooking! Make it semi-homemade by using 3-4, 15oz canned beans. This will help you skip the soaking and hour boil. Sauté the vegetables, tomato paste, and sofrito then add the drained and rinsed beans, water or vegetable broth, and squash and cook as instructed. Taste and adjust the salt based on your personal taste.
• Ingredient prep tips. Make the sofrito ahead of time. It can be stored in the fridge for up to 5 days or frozen in ice cube trays to use for later. My mom would often cook a really large batch of the dry beans and freeze them to use for later. This made making a batch of the beans a lot faster during a week night and it would last her through the month.
• Make in the Instant Pot using the following recipe instructions.
• Adjust the consistency. After the beans have cooked, I like to lightly mash some of them to help thicken the broth. Feel free to omit this step if you want looser beans or add some extra water or broth to thin out the beans to your liking.
• Minimize gas. Make sure to soak your beans well, at least 8 hours or overnight. Rinse them really well then cook them in fresh water with either some epazote (a traditional Mexican herb) or a small piece of kombu (a type of seaweed). Either option helps to tenderize the beans and break down the starches that may cause bloating or discomfort.

Frequently Asked Questions

Make It Balanced

Don’t be ashamed of enjoying familiar Caribbean foods (Dominican, Puerto Rican, Jamaican, etc.) you love! They can be incredibly nourishing meals.

• Seasonings like sofrito or sazón are loaded with nutritious ingredients like herbs, garlic, onions, and peppers, which absolutely counts towards your vegetable intake!
• Beans are high in fiber and provide filling protein to help regulate your glucose and support your gut health.

These flavorful meals become a vehicle for getting in so much nourishment, so don’t feel you need to shy away from this. From a nutrition perspective just focus on making sure that you are consuming the amount that is appropriate for your specific nutrition needs.

More Bean-spiration!

• Lime Drenched Sweet Potato Black Bean Patties
• Roasted Cauliflower Date Salad
• Charred Lemon Brothy Beans with Avocado Scallion Salsa
• Pickled Jalapeño Edamame Toast
• Chili Lime Chickpea Cauliflower Wrap

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Habichuelas Guisadas

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

• Author: Catherine Perez
• Prep Time: 25 minutes
• Cook Time: 2 hours
• Total Time: 2 hours 25 minutes
• Yield: 6-8 servings
• Category: Main Dish
• Method: Stove Top
• Cuisine: Dominican
• Diet: Vegan

Print Recipe

Pin Recipe

---

Description

My favorite pot of Habichuelas Guisadas, stewed beans. Made from scratch and mixed with my favorite blend of spices and fresh herbs.

---

Ingredients

Beans from Scratch (feel free to skip and use 3-4, 15oz canned beans instead)

• 1 lb dry pinto beans
• 1 yellow onion, halved
• 4 cloves garlic
• 1 bay leaf
• Kosher salt

Sofrito (you can also use store bought)

• 8 cloves garlic
• 1/2 small green bell pepper or cubanelle pepper, roughly chopped
• 1 scallion, roughly chopped
• 1/2 cup cilantro
• 1/4 cup red onion, diced
• 1 tbsp apple cider vinegar
• 1/2 bouillon cube (I used a vegan chicken bouillon or 1/2 tsp better than bouillon vegetable base)
• 1/2 tsp sazón
• Juice of 1 lime

Stewed Beans

• 2 tbsp avocado oil
• 1/2 medium red onion, diced
• 1 jalapeño, diced (optional)
• 1 tbsp tomato paste
• 3–4 tbsp sofrito
• 1 tsp adobo seasoning
• 1 cup kabocha squash or Yukon gold potatoes, cubed
• 3–4 sprigs cilantro

Cook Mode Prevent your screen from going dark

---

Instructions

1. Place your dry beans in a large bowl and cover them with water by 2 inches. Allow the beans to soak for 8 hours or overnight. The beans should double in size.
2. Drain and rinse your beans well then place in a large pot with fresh water to cover them by 2 inches. Add the onion halves, garlic cloves, and bay leaf then bring the pot to a low boil. Partially cover with a lid and allow the beans to cook for 30 minutes.
3. Skim off any noticeable foam floating on the top then add about 2 teaspoons of kosher salt. If the beans are above the water line, add additional water as needed. Partially cover again and cook for another 30-40 minutes, stirring occasionally until the beans have softened. To make sure they are cooked, test a few beans from different spots in the pot to make sure they cooked through. Remove from heat and discard the onions and bay leaf.
4. To make the sofrito, add the garlic, pepper, scallion, cilantro, onion, vinegar, bouillon, sazón, lime juice, and a generous pinch of salt to a blender cup and pulse until everything is evenly minced.
5. Place a separate large pot over medium low heat and add the oil. Once hot, add the onion, jalapeño, and a generous pinch of salt and sauté until softened. Add the tomato paste and sauté in the oil for 2-3 minutes to deepen the color. Pour in the sofrito and continue sautéing for 2-3 minutes until fragrant.
6. Transfer the beans and 4 cups of the cooking liquid to the pot. Add the squash, adobo and cilantro and 2 cups of water. Stir to combine then bring everything to simmer then partially cover with a lid and cook for 20 minutes until the squash has softened.
7. If you want a thicker consistency, use the back of your cooking spoon to lightly mash some of the squash and beans. Stir well then remove from heat and serve as desired.

---

Notes

Save time cooking! Make it semi-homemade by using 3-4, 15oz canned beans. This will help you skip the soaking and hour boil. Sauté the vegetables, tomato paste, and sofrito then add the drained and rinsed beans, water or vegetable broth, and squash and cook as instructed. Taste and adjust the salt based on your personal taste.

Ingredient prep tips. Make the sofrito ahead of time. It can be stored in the fridge for up to 5 days or frozen in ice cube trays to use for later. My mom would often cook a really large batch of the dry beans and freeze them to use for later. This made making a batch of the beans a lot faster during a week night and it would last her through the month.

Make in the Instant Pot using the following recipe instructions.

Adjust the consistency. After the beans have cooked, I like to lightly mash some of them to help thicken the broth. Feel free to omit this step if you want looser beans or add some extra water or broth to thin out the beans to your liking.

Minimize gas. Make sure to soak your beans well, at least 8 hours or overnight. Rinse them really well then cook them in fresh water with either some epazote (a traditional Mexican herb) or a small piece of kombu (a type of seaweed). Either option helps to tenderize the beans and break down the starches that may cause bloating or discomfort.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Habichuelas Guisadas first appeared on Plant Based RD.

The post Habichuelas Guisadas appeared first on Plant Based RD.

I think bean burgers deserve more love than they get. However, I understand why they don’t get that love. For me, my bean burgers need to have good texture. No mushiness please! And they also have to have good flavor. These feel like that perfect balance of both. A smoky savory pattie that gets coated in a sweet and tangy lime drench to balance it.

Perfect flavor in handheld form. So here is my burger formula with all the tips for success!

Why You’ll Love These Lime Drenched Sweet Potato Black Bean Patties

• Great to batch prep. Make these ahead of time to help make assembling protein-rich meals later in the week much easier.
• Packed with fiber. Thanks to the beans, oats, and sweet potatoes, these patties are loaded with soluble fiber, which may help with lowering cholesterol numbers.
• Budget-friendly ingredients. Beans are incredibly cheap, and no eggs are needed to bind everything together, which helps drive the cost of these patties down significantly.

Key Ingredients and Substitutions

• Black Beans: For convenience, I used canned black beans. You can also substitute red kidney beans. Be sure to drain them well before use.
• Sweet Potato: This acts as our binder, but butternut squash can be used as an alternative.
• Bell Pepper: I used a red bell pepper, but feel free to use any color you prefer.
• Onion: This recipe calls for a yellow onion, but you can substitute red or white onion based on your preference.
• Oats: I used rolled oats, but quick oats or bread crumbs can work as an alternative.
• Spices: This includes a combination of smoked paprika, coriander, fennel seeds, and cumin. Feel free to adjust the amounts based on your preference.
• Bouillon: I used a vegan “beef” bouillon, which I crumble into the bean mixture. Alternatively, feel free to use a vegetable based bouillon cube or paste.
• Lime: Fresh lime is best.
• Agave: Feel free to use maple syrup if preferred.

How to Make Lime Drenched Sweet Potato Black Bean Patties

Preheat the oven to 425F and line two baking trays with parchment paper.

Drain the black beans thoroughly to remove as much excess water as possible. Spread the beans out on one of the baking trays in a single layer.

Add the sweet potatoes to one side of the second baking tray, and the onions, bell pepper, and garlic to the other side. Drizzle with oil, and a pinch of salt, and toss to coat. Spread out the vegetables in a single layer.

Place both trays in the oven. Bake the black beans for 15 minutes on the top rack, and bake the vegetables on the bottom rack for 15-20 minutes, or until the potatoes are easy to pierce with a fork. Once out of the oven, allow to cool for 10 minutes.

Transfer the beans and baked vegetables to a food processor along with the oats, paprika, coriander, fennel seeds, crumbled bouillon cube, and tamari. Pulse until well combined and the mixture holds together, scraping the sides down as needed.

Scoop out 1/3 cup of the mixture at a time and shape into round patties, about 1/2 inch thick. Place the patties on a lined baking tray and spray both sides lightly with oil. Bake in the oven for 15 minutes.

While the patties bake, whisk together the oil, lime juice, agave, and a pinch of salt in a bowl. With a pastry brush, brush the tops of the patties with the lime drench, flip, and repeat on the other side. Return to the oven for an additional 5-10 minutes, or until golden brown on both sides.

Allow the patties to cool and firm up for 10 minutes. Brush with more of the lime drench before serving if desired.

Expert Tips

• Reduce the moisture to get the best texture. Roasting your ingredients ahead of time helps cook off some of the moisture from the beans and veggies, preventing them from being soggy once formed into patties. Don’t skip this step!
• Allow the patties to cool. Once out of the oven, the patties will be soft. Allow the burgers to cool for 5-10 minutes to firm up before serving.
• Make these patties easier. If you’re not in the mood to chop, use a food chopper to dice up your veggies. You can also use pre-cut veggies to reduce the workload. If you use frozen chopped veggies, you may need to roast them a little longer, so adjust cooking time as needed.
• Tip for mashing without a food processor. Instead of using rolled oats, use quick oats and mash everything together with a potato masher. This helps minimize dishes. Alternatively, I like to use an immersion blender that I use to process everything together if I don’t feel like using my food processor.

Frequently Asked Questions

Make It Balanced

If you need some ideas for how to serve these patties, consider any of the following ideas.

• Serve in a bun like a burger and your favorite condiments like ketchup mayo, pickled onions, and/or pickled jalapeños
• Enjoy in a bowl with some cilantro lime rice and jalapeño your favorite crema
• Dice up 1-2 patties and enjoy over your favorite salad

More Ways to Use Your Beans

• Pickled Jalapeño Edamame Toast
• Peanut Miso Cucumber Crunch Sandwich
• Herby Nut Roasted Butter Bean Wraps
• Samosa Wraps
• Crispy Black Bean Tacos

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Lime Drenched Sweet Potato Black Bean Patties

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

• Author: Catherine Perez
• Prep Time: 25 minutes
• Cook Time: 40 minutes
• Total Time: 1 hour 5 minutes
• Yield: 9 patties
• Category: Main Dish
• Method: Baking
• Cuisine: American
• Diet: Vegan

Print Recipe

Pin Recipe

---

Description

These Sweet Potato Black Bean Patties are baked and drenched in a simple sweet lime glaze. A budget-friendly, protein-packed meal that’s easy to prepare, freezer-friendly, and full of flavor.

---

Ingredients

Black Bean Patties

• 2, 15 oz cans black beans, drained and rinsed
• 1 medium sweet potato (350g), cut into 1/2-inch cubes
• 3/4 cup old-fashioned rolled oats
• 1/2 medium yellow onion, diced
• 1/2 medium red bell pepper, diced
• 4 cloves garlic, minced
• 2 tsp smoked paprika
• 1/2 tsp ground coriander
• 1/2 tsp fennel seeds
• 1/4 tsp ground cumin
• 1/2 vegan “beef” bouillon cube or 1/2 tsp Better Than Bouillon Vegetable Base
• 1 tbsp tamari
• Kosher salt, as needed
• Oil spray

Lime Drench

• 2 tbsp avocado oil
• Juice of 1 small lime
• 1–2 tbsp agave syrup

Cook Mode Prevent your screen from going dark

---

Instructions

1. Preheat the oven to 425F and line two baking trays with parchment paper.
2. Drain the black beans thoroughly to remove as much excess water as possible. Spread the beans out on one of the baking trays in a single layer.
3. Add the sweet potatoes to one side of the second baking tray, and the onions, bell pepper, and garlic to the other side. Drizzle with oil, and a pinch of salt, and toss to coat. Spread out the vegetables in a single layer.
4. Place both trays in the oven. Bake the black beans for 15 minutes on the top rack, and bake the vegetables on the bottom rack for 15-20 minutes, or until the potatoes are easy to pierce with a fork. Once out of the oven, allow to cool for 10 minutes.
5. Transfer the beans and baked vegetables to a food processor along with the oats, paprika, coriander, fennel seeds, crumbled bouillon cube, and tamari. Pulse until well combined and the mixture holds together, scraping the sides down as needed.
6. Scoop out 1/3 cup of the mixture at a time and shape into round patties, about 1/2 inch thick. Place the patties on a lined baking tray and spray both sides lightly with oil. Bake in the oven for 15 minutes.
7. While the patties bake, whisk together the oil, lime juice, agave, and a pinch of salt in a bowl. With a pastry brush, brush the tops of the patties with the lime drench, flip, and repeat on the other side. Return to the oven for an additional 5-10 minutes, or until golden brown on both sides.
8. Allow the patties to cool and firm up for 10 minutes. Brush with more of the lime drench before serving if desired.

---

Notes

Reduce the moisture to get the best texture. Roasting your ingredients ahead of time helps cook off some of the moisture from the beans and veggies, preventing them from being soggy once formed into patties. Don’t skip this step!

Allow the patties to cool. Once out of the oven, the patties will be soft. Allow the burgers to cool for 5-10 minutes to firm up before serving.

Serve these patties with your favorite sauce. I love these with some mayo ketchup (whisk together 3 tbsp vegan mayo, 2 tbsp ketchup, 1 grated clove of garlic, 1-2 tsp lime juice and a pinch of zest), cilantro lime dressing, or the jalapeno lime crema from my cookbook.

Make these patties easier. If you’re not in the mood to chop, use a food chopper to dice up your veggies. You can also use pre-cut veggies to reduce the workload. If you use frozen chopped veggies, you may need to roast them a little longer, so adjust cooking time as needed.

Tip for mashing without a food processor. Instead of using rolled oats, use quick oats and mash everything together with a potato masher. This helps minimize dishes. Alternatively, I like to use an immersion blender that I use to process everything together if I don’t feel like using my food processor.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Lime Drenched Sweet Potato Black Bean Patties first appeared on Plant Based RD.

The post Lime Drenched Sweet Potato Black Bean Patties appeared first on Plant Based RD.

My go to for breakfast is generally overnight oats, chia pudding, or a warming bowl of oats. However, there are days when I’m craving something more savory.

This savory mix of avocados and white beans might not be a traditional breakfast concept, but for me it’s a go-to when I want a filling, nutrient-packed alternative to avocado toast. It keeps me full longer and helps me hit my nutrient goals, all while packing in a lot of yummy flavor.

Why You’ll Love These Avocado Breakfast Flatbreads

• Elevated avocado toast. This recipe is a play on avocado toast, but a few more ingredients to pack in flavor and nutrition. A great option if you are getting board with traditional breakfast recipes.
• An easy to make meal. Everything comes together in one bowl and can marinate in the fridge before serving. No fancy equipment needed!
• Packed with iron and fiber. The combination of beans and avocado makes this meal rich in both iron and fiber.

Key Ingredients and Substitutions

• Beans: I used cannellini beans, but chickpeas or butter beans are easy swaps.
• Avocado: If you’re not a fan of avocado, try adding 3-4 tbsp of your favorite store-bought or homemade vegan cream cheese.
• Scallions: You can also use 1/4 cup finely diced white onion.
• Pickled Jalapeño: Swap these for pickled relish or regular pickles.
• Nutritional Yeast: Adds great umami flavor. You can use other umami-rich ingredients like a splash of soy sauce, 2 tbsp of minced sun-dried tomatoes, or 1 heaping tsp of miso paste.
• Herbs: I used parsley and cilantro, but you can change up the herbs based on your preference. For example, parsley and dill make a great alternative.
• Lime: Fresh is best. Feel free to swap with a lemon.
• Agave: Adds a touch of sweetness to balance the tanginess of some ingredients. Feel free to omit if you prefer.
• Flatbreads: Any flatbread, pita or whole grain wrap can work here, so use what you like.

How to Make Avocado Breakfast Flatbreads with Pickled White Beans

To a medium mixing bowl add the beans and nutritional yeast.

Heat the oil in a small sauté pan over medium-low heat. When hot, add the white portion of the scallions and garlic with a pinch of salt. Sauté for 2-3 minutes or until the garlic becomes slightly golden in color.

Pour the oil, scallions, and garlic over the beans and stir to combine.

Add the remaining scallions, avocado, cilantro, parsley, pickled jalapeños and brine, lime zest and juice, agave, a generous pinch of salt and black pepper to the bowl. Stir everything to combine.

Heat up the flatbreads, then rub the tops with the cut side of the garlic clove. Spoon the avocado-bean mixture onto the flatbreads. If you prefer, lightly mash some of the avocado chunks and drizzle with more oil before serving.

Expert Tips

• For meal prepping, omit the avocado. Fold it in right before serving or mash it onto the heated flatbread and top with the beans.
• For the best flavor, let the avocado-bean mixture marinate for an hour before serving.
• Increase the heat. If you love spice like I do, stir in some red pepper flakes or serve the mix topped with a spicy chili oil.

Frequently Asked Questions

Make It Balanced

The flatbread provides complex carbohydrates, the beans offer protein, and the avocado contributes healthy fats. To make it even more nutrient-dense, fold in extra veggies like arugula or diced cherry tomatoes.

More Plant-Based Breakfast Ideas

• High Protein Breakfast Crumble
• Banana Nut Chia Pudding
• Smoky Maple Tempeh Hash Breakfast Sandwiches
• Fudgy Chocolate Baked Oats
• Pickled Jalapeño Edamame Toast

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Avocado Breakfast Flatbreads with Pickled White Beans

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 15 minutes
• Cook Time: 6 minutes
• Total Time: 21 minutes
• Yield: 2-3 servings
• Category: Main Dish
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

Print Recipe

Pin Recipe

---

Description

These avocado breakfast flatbreads with pickled white beans are a nutrient-packed, flavorful alternative to traditional breakfast options.

---

Ingredients

• 1, 15 oz can cannellini beans, drained and rinsed
• 2 tbsp nutritional yeast
• 1 1/2 tbsp extra virgin olive oil plus extra for drizzling
• 3 scallions, thinly sliced (separate the whites and greens)
• 3 cloves garlic, minced
• Kosher salt
• 1 avocado, cubed
• 1/3 cup cilantro leaves, minced
• 1/4 cup parsley leaves, minced
• 1/4 cup pickled jalapeños, diced
• 1 tbsp brine from a jar of pickled jalapeños
• Juice and zest of 1 lime
• 2 tsp agave syrup (optional)
• Cracked black pepper
• 3 whole wheat flatbreads
• 1 clove of garlic, cut in half

Cook Mode Prevent your screen from going dark

---

Instructions

1. To a medium mixing bowl add the beans and nutritional yeast.
2. Heat the oil in a small sauté pan over medium-low heat. When hot, add the white portion of the scallions and garlic with a pinch of salt. Sauté for 2-3 minutes or until the garlic becomes slightly golden in color.
3. Pour the oil, scallions, and garlic over the beans and stir to combine.
4. Add the remaining scallions, avocado, cilantro, parsley, pickled jalapeños and brine, lime zest and juice, agave, a generous pinch of salt and black pepper to the bowl. Stir everything to combine.
5. Heat up the flatbreads, then rub the tops with the cut side of the garlic clove. Spoon the avocado-bean mixture onto the flatbreads. If you prefer, lightly mash some of the avocado chunks and drizzle with more oil before serving.

---

Notes

For meal prepping, omit the avocado. Fold it in right before serving or mash it onto the heated flatbread and top with the beans.

For the best flavor, let the avocado-bean mixture marinate for an hour before serving.

Increase the heat. If you love spice like I do, stir in some red pepper flakes or serve the mix topped with a spicy chili oil.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Avocado Breakfast Flatbreads with Pickled White Beans first appeared on Plant Based RD.

The post Avocado Breakfast Flatbreads with Pickled White Beans appeared first on Plant Based RD.

Why You’ll Love This Blistered Shishito Pepper Chickpea Salad Sandwich

• Easy to make. The most work being done is done upfront with cooking the peppers, garlic and onion. Once that is done, you’re just making your sauce and mixing everything together in a bowl. I’ve also included alternatives if you’d prefer to skip the cooking step altogether.
• Great to meal prep. When I used to pack lunches for work, chickpea salads were a go-to for me. The filling holds up really well in the fridge, making it perfect for simple meals throughout the week.
• Packed with nutrition. This sandwich provides fiber, protein, iron, and nourishing antioxidants.

Key Ingredients and Substitutions

• Beans: I used canned chickpeas, but feel free to swap them with cannellini beans instead.
• Shallot: You can substitute with 1/2 of a small red or white onion.
• Scallion: This can be swapped for minced red or white onion.
• Tahini: It’s important to use good-quality tahini for the best taste. I highly recommend trying brands from local Middle Eastern grocers when possible. Personally, I’ve been really loving the Al Wadi brand.
• Shishito Peppers: These peppers have a lovely savory flavor. I’ve found this pepper at my local grocery store as well as a nearby H-Mart. If shishito peppers aren’t available, you can use poblano peppers or jarred roasted red bell peppers. If using poblano peppers, check the FAQ for how to blister them.
• Lime: Fresh lime is needed for both the juice and zest. You can substitute with lemon if preferred.
• Dijon Mustard: Adds a little tang to the sauce, but feel free to add extra white wine vinegar if preferred.
• Capers: Optional, but if you don’t have them, minced green olives make a good alternative.
• Nutritional Yeast: Adds a savory depth of flavor to the sauce. You can omit it and adjust with salt to taste, or swap with a teaspoon of yellow miso paste.
• Cilantro: You can substitute with some fresh parsley leaves.

How to Make a Blistered Shishito Pepper Chickpea Salad Sandwich

Heat 1 tablespoon of oil in a medium skillet over medium-low heat. Add the shishito peppers and spread them out in the pan. Cook undisturbed for 2–3 minutes, until the peppers begin to blister. Flip them, season with a pinch of salt, and cook for another 2–3 minutes. Transfer the peppers to a plate and set aside.

In the same pan, add the remaining oil, shallots, garlic, and a pinch of salt. Sauté for 4–5 minutes, or until the shallots begin to turn golden brown around the edges.

Transfer the shallots, garlic, and any oil left in the pan to a large glass measuring cup or blender. Add the tahini, vinegar, caper brine, mustard, syrup, nutritional yeast, the zest of 1 lime, the juice of half a lime, 1/2 teaspoon of salt, and the cold water. Blend until smooth. If the mixture is too thick or difficult to blend, add 1 tablespoon of water at a time, blending until the desired consistency is reached.

To a large mixing bowl, add the chickpeas and use a fork to mash them into a flaky consistency. I like to mash at least 2/3 or more of the chickpeas, but feel free to adjust the consistency to your preference. Taste the dressing and adjust the salt, sweetness, or acidity as needed.

Dice up half of the peppers then add them to the bowl of chickpeas along with the scallions, cilantro, and capers. Pour in about half the tahini sauce then fold everything together until combined.

To assemble your sandwich, spread some tahini sauce over each slice of toasted bread. Layer one slice with some lettuce, a few scoops of your chickpea mixture, a few of the leftover shishito peppers, and additional cilantro and scallions. Top with the other slice of bread, cut in half, and enjoy!

Expert Tips

• How to simplify. Save time by using jarred roasted red bell peppers instead of cooking the shishito peppers. To skip the cooking step all together, blend the tahini sauce with 1 clove of grated garlic and 1-2 chopped scallion to replace the sautéed garlic and shallots.
• Adjust the amount of sauce used. I start by adding about half the sauce to the chickpea mixture. If the mixture is too dry, feel free to stir in more.
• Add more protein. Fold in hemp hearts and/or more nutritional yeast into the chickpea salad. For reference, 3 tbsp of hemp hearts adds 10g of protein, and 2 tbsp of nutritional yeast adds about 6g of protein to the whole dish.

Frequently Asked Questions

Make It Balanced

The chickpea filling is perfect for sandwiches, but there are plenty of other ways to serve it as a complete meal:

• Wrap: Stuff the filling into your favorite whole grain or gluten-free wrap along with any additional veggies you like.
• Dip: Use the filling as a dip with baked chips or whole grain crackers.
• Adult “Lunchables”: Fill a sectioned lunch container with the chickpea filling, another with sliced pitas, and another with your favorite veggies.
• Pinwheels: Spread the mixture over a large tortilla, add some veggies, then roll it up and cut into pieces (similar to how you cut sushi rolls).

More Plant-Based Lunch Ideas

• Marinated Sun-Dried Tomato Bean Salad
• Peanut Miso Cucumber Crunch Sandwich
• Lime Crunch Noodle Salad
• Black Pepper Tofu Wrap
• Samosa Wraps

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Blistered Shishito Pepper Chickpea Salad Sandwich

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 3 sandwiches
• Category: Sandwich
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

Print Recipe

Pin Recipe

---

Description

This Blistered Shishito Pepper Chickpea Salad Sandwich is the perfect balance of savory, tangy, and sweet. Perfect for meal prep and easy to make using simple ingredients.

---

Ingredients

For the filling

• 2 tbsp olive oil
• 8 oz shishito peppers, stems removed
• Kosher salt
• 1 large shallot, sliced
• 3 cloves garlic, smashed
• 1/4 cup tahini
• 1 tbsp white wine vinegar
• 2 tsp of the brine from a jar of capers
• 1 tsp dijon mustard
• 1 tsp agave syrup
• 1 tbsp nutritional yeast
• 1 lime
• 1/4 cup ice cold water or more as need
• 1, 15 oz can chickpeas, drained and rinsed
• 3 scallions, thinly sliced
• 1/3 cup fresh cilantro leaves, minced
• 1 tbsp capers, minced

For assembling

• 6 slices of toasted whole grain bread
• Lettuce
• 3 scallions
• 1/4 cup cilantro

Cook Mode Prevent your screen from going dark

---

Instructions

1. Heat 1 tablespoon of oil in a medium skillet over medium-low heat. Add the shishito peppers and spread them out in the pan. Cook undisturbed for 2–3 minutes, until the peppers begin to blister. Flip them, season with a pinch of salt, and cook for another 2–3 minutes. Transfer the peppers to a plate and set aside.
2. In the same pan, add the remaining oil, shallots, garlic, and a pinch of salt. Sauté for 4–5 minutes, or until the shallots begin to turn golden brown around the edges.
3. Transfer the shallots, garlic, and any oil left in the pan to a large glass measuring cup or blender. Add the tahini, vinegar, caper brine, mustard, syrup, nutritional yeast, the zest of 1 lime, the juice of half a lime, 1/2 teaspoon of salt, and the cold water. Blend until smooth. If the mixture is too thick or difficult to blend, add 1 tablespoon of water at a time, blending until the desired consistency is reached.
4. To a large mixing bowl, add the chickpeas and use a fork to mash them into a flaky consistency. I like to mash at least 2/3 or more of the chickpeas, but feel free to adjust the consistency to your preference. Taste the dressing and adjust the salt, sweetness, or acidity as needed.
5. Dice up half of the peppers then add them to the bowl of chickpeas along with the scallions, cilantro, and capers. Pour in about half the tahini sauce then fold everything together until combined.
6. To assemble your sandwich, spread some tahini sauce over each slice of toasted bread. Layer one slice with some lettuce, a few scoops of your chickpea mixture, a few of the leftover shishito peppers, and additional cilantro and scallions. Top with the other slice of bread, cut in half, and enjoy!

---

Notes

How to simplify. Save time by using jarred roasted red bell peppers instead of cooking the shishito peppers. To skip the cooking step all together, blend the tahini sauce with 1 clove of grated garlic and 1-2 chopped scallion to replace the sautéed garlic and shallots.

Adjust the amount of sauce used. I start by adding about half the sauce to the chickpea mixture. If the mixture is too dry, feel free to stir in more.

Add more protein. Fold in hemp hearts and/or more nutritional yeast into the chickpea salad. For reference, 3 tbsp of hemp hearts adds 10g of protein, and 2 tbsp of nutritional yeast adds about 6g of protein to the whole dish.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Blistered Shishito Pepper Chickpea Salad Sandwich first appeared on Plant Based RD.

The post Blistered Shishito Pepper Chickpea Salad Sandwich appeared first on Plant Based RD.

Why You’ll Love These Roasted Sesame Mushroom Bean Bowls

• Set-it-and-forget-it meal. I like to categorize meals like this as sheet pan meals. It’s a veggie-packed dish that does all the roasting in the oven, making it both convenient and easy to cleanup afterwards.
• Flavor packed. This bowl is layered with flavors, starting with seasoned veggies that caramelize in the oven and are then smothered in a deliciously cooling herby yogurt sauce.
• A balanced and nourishing meal. Packed with antioxidant-rich veggies, fiber, iron, and protein, this dish is a perfect example of how variety can help you meet all of your macronutrient needs.

Key Ingredients and Substitutions

• Mushrooms: I prefer to use oyster and shiitake mushrooms, which are often more affordable to purchase from a local Asian market. If these mushroom varieties are not available, button mushrooms or a mix of different mushrooms will also work.
• Chickpeas: I used canned chickpeas for ease, but if you’re not a fan of roasted chickpeas, you can swap for some roasted lentils. If you go wit the lentils, cook them on a separate sheet pan, as they take less time to roast.
• Cauliflower: Not a fan of cauliflower? Feel free to roast a different vegetable. You may need to adjust the roasting time depending on what you choose. If you want something similar to roasting that cauliflower, consider roasting something like cubed sweet potato, winter squash, or carrots.
• Herbs: I used thyme to roast with the cauliflower and a mix of fresh cilantro and mint to toss the roasted veggies with. You can swap these herbs based on your preference (like parsley and chives).
• Shallot: Feel free to swap with some sliced red onion.
• Spices: I used coriander and cumin to season the veggies, but feel free to adjust or swap spices based on your taste.
• Sesame Seeds: These add crunch and a nutty flavor to the roasted mushrooms.
• Lime: Fresh lime juice adds a lovely pop of flavor to the savory roasted mushrooms. Highly recommend not skipping this.
• Yogurt: I used a plant-based soy yogurt. Regardless of the yogurt you used, make sure you go for an option that is unsweetened/plain. I like using Silk’s Soy Yogurt and Forager Project’s Cashew Yogurt for this sauce.
• White Wine Vinegar: Alternatively, you can use rice vinegar or a splash of apple cider vinegar.
• Garlic: I used a few cloves for roasting and to use in the sauce. Feel free to adjust the amount used based on preference.

How to Make Roasted Sesame Mushroom Bean Bowls

Preheat oven to 425F and line two baking sheets with parchment paper. Place the chickpeas over a clean kitchen towel and pat dry to remove excess moisture.

Now prep the sauce by combining the yogurt, garlic, vinegar, the zest of 1 lime and the juice of half a lime (reserve the other half for later), cilantro, mint, and a generous pinch of salt in a blender cup. Blend until the herbs are finely minced into the sauce, then place in the fridge until ready to use.

In a large mixing bowl, combine the oil, garlic, thyme, coriander, cumin, and a generous pinch of salt. Whisk together, then add in the cauliflower and chickpeas, tossing to coat evenly in the mixture.

Spread the coated cauliflower and chickpeas in a single layer on one baking sheet. Make sure everything is spread out into a single layer and that the cauliflower pieces are placed cut-side down on the pan. Roast on the bottom rack 20 minutes, then flip and bake for another 10-15 minutes.

In the same mixing bowl, add the mushrooms, shallot, 1 tablespoon oil, sesame seeds, cumin, coriander, and a generous pinch of salt. Toss to coat, then spread the mixture out on the second baking sheet. Bake on the middle rack for 15 minutes, toss, and bake again for 5-10 minutes, or until the mushrooms are nicely browned and slightly crispy around the edges. Once done, squeeze the juice of the remaining lime half over the mushrooms and toss to coat.

Transfer the mushrooms over to the tray with the cauliflower and chickpeas. Add the cilantro, mint, and a pinch of fresh black pepper, then toss everything to combine. Taste and adjust the salt as needed.

To serve, divide the mushroom mixture between bowls with cooked rice, then drizzle a few spoonfuls of the herby yogurt sauce on top and enjoy!

Expert Tips

• Ways to make this recipe easier. While the sauce is simple to make, you can opt for a premade sauce if you’re short on time. A plant-based green goddess sauce works great here. You can also save time by using some pre-chopped cauliflower florets to help further minimize chopping with this recipe.
• Give your vegetables and beans some space. Make sure your veggies and beans are spread out on the pan to ensure even roasting and charring. Overcrowding the pan will cause the veggies to steam rather than roast, resulting in sogginess.
• Adjust the spices. Use this recipe as a base and feel free to adjust the spices according to your preference. Be sure to taste and season with extra salt and pepper as needed to bring out more of the flavor from your seasoned vegetables.
• Pay attention to your mushrooms. Mushrooms will release a lot of moisture as they roast, and this is normal! Just make sure that you give the mushrooms a toss as they roast to encourage even browning as that moisture starts to cook off. If the mushrooms still appear wet and squishy, continue to roast until their texture becomes more golden and crisp around the edges.

Frequently Asked Questions

Make It Balanced

You can serve the mushroom and chickpea mix a number of ways. Here are some ways to enjoy it based on your nutrition needs:

• For more protein: Serve with a higher-protein grain like quinoa or farro. You can also pair this dish with some crispy tofu or smoked tofu.
• For more energy and fiber: Try stuffing the mixture into a baked sweet potato for some added beta-carotene and fiber.
• For more convenience: Enjoy stuffed in a whole-grain pita or gluten-free wrap.

More Simple One-Pan Meals to Try

• Roasted Cabbage Slaw with Sweet Sesame Onions
• Creamy Gochujang Black Bean Stew with Crispy Garlic
• Crispy Shredded Za’atar Tofu Cabbage Wraps
• Creamy Chipotle Orange Chickpeas with Marinated Onions
• One Pot Lemon Orzo with Sautéed Asparagus

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Roasted Sesame Mushroom Bean Bowls

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 3 servings
• Category: Main Dish
• Method: Baking
• Cuisine: American
• Diet: Vegan

Print Recipe

Pin Recipe

---

Description

Savory Roasted Sesame Mushroom Bean Bowls drizzled with a refreshing cilantro mint yogurt sauce. An easy weeknight sheet pan meal.

---

Ingredients

Cilantro Mint Yogurt Sauce

• 3/4 cup plain unsweetened plant-based yogurt
• 1/4 cup fresh cilantro leaves
• 3 tbsp fresh mint leaves
• 1 small clove garlic, grated
• 1 tbsp white wine vinegar
• Juice and zest of half a lime
• Kosher salt

Roasted Mushrooms and Beans

• 3 tbsp avocado oil
• 2 garlic cloves, grated
• 1 tsp fresh thyme leaves
• 2 tsp ground coriander
• 2 tsp ground cumin
• 1 head of cauliflower, cut into 1 inch florets
• 1, 15 oz can chickpeas, drained and rinsed
• 6 oz shiitake mushrooms, stems removed and thinly sliced
• 6 oz oyster mushrooms, torn into 1 inch pieces
• 1 large shallot, thinly sliced
• 2 tbsp sesame seeds
• 1 lime
• 1/3 cup fresh cilantro, minced
• A handful of fresh mint, torn (about 1/4 cup loosely packed)

For serving: Cooked grain of choice

Cook Mode Prevent your screen from going dark

---

Instructions

1. Preheat oven to 425F and line two baking sheets with parchment paper. Place the chickpeas over a clean kitchen towel and pat dry to remove excess moisture.
2. Now prep the sauce by combining the yogurt, garlic, vinegar, the zest of 1 lime and the juice of half a lime (reserve the other half for later), cilantro, mint, and a generous pinch of salt in a blender cup. Blend until the herbs are finely minced into the sauce, then place in the fridge until ready to use.
3. In a large mixing bowl, combine 2 tablespoons of oil, garlic, thyme, 1 1/2 tsp coriander, 1 1/2 tsp cumin, and a generous pinch of salt. Whisk together, then add in the cauliflower and chickpeas, tossing to coat evenly in the mixture.
4. Spread the coated cauliflower and chickpeas in a single layer on one baking sheet. Make sure everything is spread out into a single layer and that the cauliflower pieces are placed cut-side down on the pan. Roast on the bottom rack 20 minutes, then flip and bake for another 10-15 minutes.
5. In the same mixing bowl, add the mushrooms, shallot, 1 tablespoon oil, sesame seeds, 1/2 tsp cumin, 1/2 tsp coriander, and a generous pinch of salt. Toss to coat, then spread the mixture out on the second baking sheet. Bake on the middle rack for 15 minutes, toss, and bake again for 5-10 minutes, or until the mushrooms are nicely browned and slightly crispy around the edges. Once done, squeeze the juice of the remaining lime half over the mushrooms and toss to coat.
6. Transfer the mushrooms over to the tray with the cauliflower and chickpeas. Add the cilantro, mint, and a pinch of fresh black pepper, then toss everything to combine. Taste and adjust the salt as needed.
7. To serve, divide the mushroom mixture between bowls with cooked rice, then drizzle a few spoonfuls of the herby yogurt sauce on top and enjoy!

---

Notes

Ways to make this recipe easier. While the sauce is simple to make, you can opt for a premade sauce if you’re short on time. A plant-based green goddess sauce works great here. You can also save time by using some pre-chopped cauliflower florets to help further minimize chopping with this recipe.

Give your vegetables and beans some space. Make sure your veggies and beans are spread out on the pan to ensure even roasting and charring. Overcrowding the pan will cause the veggies to steam rather than roast, resulting in sogginess.

Adjust the spices. Use this recipe as a base and feel free to adjust the spices according to your preference. Be sure to taste and season with extra salt and pepper as needed to bring out more of the flavor from your seasoned vegetables.

Pay attention to your mushrooms. Mushrooms will release a lot of moisture as they roast, and this is normal! Just make sure that you give the mushrooms a toss as they roast to encourage even browning as that moisture starts to cook off. If the mushrooms still appear wet and squishy, continue to roast until their texture becomes more golden and crisp around the edges.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Roasted Sesame Mushroom Bean Bowls first appeared on Plant Based RD.

The post Roasted Sesame Mushroom Bean Bowls appeared first on Plant Based RD.