Why You’ll Love This Matcha Cheesecake Chia Pudding

• Easy to make. This recipe just involves blending together a matcha milk and crumble. Once everything is blended, store in the fridge for easy to assemble breakfasts or snacks.
• Customize to your liking. I’ve included a number of substitutions/adjustments that you can use based on your preference.
• Packed with fiber and antioxidants. One serving of pudding provides at least 11 grams of fiber, and some of that fiber is the soluble kind that is good for digestion and reducing cholesterol. And adding the matcha helps add a lovely boost of protective antioxidants to start your day with.

Key Ingredients and Substitutions

• Chia Seeds: These seeds are rich in omega 3s. This ingredient is essential for this recipe to work, so I don’t have a substitute for this. However, if you still want those matcha vibes, try this oatmeal recipe instead.
• Matcha: Aim to use a good quality matcha you enjoy. In Japan, you don’t see matcha categorized the same way it is categorized outside of Japan. Outside of Japan, matcha can be designated as either “ceremonial” or “culinary” grade, where “ceremonial” denotes a higher quality compared to “culinary”. Instead in Japan, matcha is assessed by things like color, taste, and texture. Ultimately, a lot of these characteristics can be subjective. When choosing matcha, look into the description and it’s recommended use.
• Cream Cheese: Lot’s of different plant-based cream cheese options available, so use what you like!
• Yogurt: My preference is Silk’s soy yogurt, but if you don’t have access to it, I also like using either Forager Project’s plain yogurt, Siggi’s plant-based yogurt, or Kite Hill Greek Style yogurt. Choose what you like!
• Milk: I like to use soy milk for the added protein benefit, but feel free to swap with other plant-based milks you enjoy.
• Lemon: Fresh is best as we will need the juice and zest for flavor.
• Almonds: Swap with some pumpkin seeds if you have a nut allergy.
• Dates: I recommend soft medjool dates. If you don’t have access to dates, try this with golden raisins or dried apricots. A little liquid sweetener works as well.
• Oats: To keep this gluten-free, make sure you are using gluten-free oats. If you can’t tolerate oats, I like to swap with some banana chips.

How to Make Matcha Cheesecake Chia Pudding

To a blender cup, add the yogurt, cream cheese, syrup, milk, vanilla, the zest and juice of half a lemon, and salt.

Set a small mesh sieve over a matcha bowl (or small bowl). Sift the matcha through the sieve then add the hot water. Using a bamboo whisk, whisk the matcha and water together back and forth in a W-shape motion for about 1 minute or until frothy on the top and no clumps remain.

Pour the matcha into the blender cup then blend everything until completely smooth.

To a large storage container, add the chia seeds then pour in the blended matcha milk. Whisk the mixture together well, cover and let the mixture set for 5 minutes. Whisk again to help remove any clumps that may have formed then cover again and allow to refrigerate for at least an hour (preferably store overnight) before using.

In a mini-food processor, add the almonds, oats, dates, zest of half a lemon, and a pinch of salt. Pulse the mixture together until it becomes crumbly to your liking.

To serve, spread a tablespoon of jam into your serving dish if using then layer layer in the chia pudding and top with a generous portion of the crumble mix on top and enjoy.

Expert Tips

• Save on clean up and prep your chia pudding in the container you plan to store it in.
• A matcha whisk is used to suspend the matcha powder in water and aerate it. If you do not have a matcha whisk, you can use a handheld electric milk frother to blend everything together.
• Avoid over blending the nut crumble. Over blending will turn the mixture into a paste.
• Mix your chia pudding again before refrigerating. After initially mixing the banana milk and chia seeds together, I will let it sit for 5 minutes then give a final mix before placing in the fridge. This will help prevent massive clumps in your chia pudding.
• When it comes to adding fiber, add it in slowly and stay hydrated. Chia seeds are very high in fiber. This chia pudding is 11g of fiber per serving. If you are not used to that amount of fiber, start with a smaller portion and work your way up slowly. You also want to make sure you are properly hydrated to encourage healthy digestion.

Frequently Asked Questions

Make It Balanced

When prepped as instructed you are getting protein, complex carbohydrates, and healthy fats. Because we are using chia seeds as the base, this dish is higher in fat, but this type of fat is rich in omega-3s, which are heart healthy. For a serving of fruit, I also love to top mine with some fresh strawberries or raspberries.

More Breakfast Inspiration

• Avocado Breakfast Flatbreads with Pickled White Beans
• Savory Oatmeal with Pan-Seared Tofu
• Banana Nut Chia Pudding
• Kale Caesar Salad Toast
• Mango Overnight Oats

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.

Matcha Cheesecake Chia Pudding

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

• Author: Catherine Perez
• Prep Time: 20 minutes
• Total Time: 20 minutes
• Yield: 3 servings
• Category: Breakfast
• Method: No Cook
• Cuisine: American
• Diet: Vegan

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Description

This matcha cheesecake chia pudding is quick to prep and has the perfect balance of sweet, tangy, and umami-rich flavor. A fun sweet breakfast packed with fiber to support your digestion.

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Ingredients

Chia Pudding

• 1/3 cup plain plant-based yogurt (I used soy)
• 3 tbsp dairy-free cream cheese
• 2 tbsp agave syrup (use more or less based on preference)
• 3/4 cup unsweetened plant-based milk of preference (I used soy)
• 1/2 tsp vanilla bean paste or extract
• 1 lemon
• 1/4 tsp kosher salt or more to taste
• 1 1/2 tsp good quality matcha powder
• 1/3 cup hot water about 175F)
• 1/3 cup chia seeds
• Strawberry jam for serving (optional)

Crust Crumble

• 3 tbsp almonds
• 3 tbsp gluten-free oats or banana chips
• 3 medjool dates

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Instructions

1. To a blender cup, add the yogurt, cream cheese, syrup, milk, vanilla, the zest and juice of half a lemon, and salt.
2. Set a small mesh sieve over a matcha bowl (or small bowl). Sift the matcha through the sieve then add the hot water. Using a bamboo whisk, whisk the matcha and water together back and forth in a W-shape motion for about 1 minute or until frothy on the top and no clumps remain.
3. Pour the matcha into the blender cup then blend everything until completely smooth.
4. To a large storage container, add the chia seeds then pour in the blended matcha milk. Whisk the mixture together well, cover and let the mixture set for 5 minutes. Whisk again to help remove any clumps that may have formed then cover again and allow to refrigerate for at least an hour (preferably store overnight) before using.
5. In a mini-food processor, add the almonds, oats, dates, zest of half a lemon, and a pinch of salt. Pulse the mixture together until it becomes crumbly to your liking.
6. To serve, spread a tablespoon of jam into your serving dish if using then layer layer in the chia pudding and top with a generous portion of the crumble mix on top and enjoy.

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Notes

Save on clean up and prep your chia pudding in the container you plan to store it in.

A matcha whisk is used to suspend the matcha powder in water and aerate it. If you do not have a matcha whisk, you can use a handheld electric milk frother to blend everything together.

Avoid over blending the nut crumble. Over blending will turn the mixture into a paste.

Mix your chia pudding again before refrigerating. After initially mixing the banana milk and chia seeds together, I will let it sit for 5 minutes then give a final mix before placing in the fridge. This will help prevent massive clumps in your chia pudding.

When it comes to adding fiber, add it in slowly and stay hydrated. Chia seeds are very high in fiber. This chia pudding is 11g of fiber per serving. If you are not used to that amount of fiber, start with a smaller portion and work your way up slowly. You also want to make sure you are properly hydrated to encourage healthy digestion.

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 Matcha Cheesecake Chia Pudding first appeared on Plant Based RD.

The post Matcha Cheesecake Chia Pudding 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

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Description

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

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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

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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.

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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

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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.

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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

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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!

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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 This Marinated Sun-dried Tomato Bean Salad

• Easy to customize. This salad is a blueprint with flavors that you can easily play around with. Feel free to use any of the tips below to make this salad taste the way you want it to.
• High fiber. We should all be striving to slowly increase the amount of fiber we’re consuming, especially since only 5% of the US population meets the daily fiber recommendation. Adding more beans is one way to help increase the average amount of fiber we need in a day.
• Great to make in advance. Comes together quickly and can be stored in the fridge to then be used to build fast meals around.

Key Ingredients and Substitutions

• Beans: I used a combination of cannellini beans and chickpeas. You can of course, change up the beans. Feel free to use just cannellini beans, just chickpeas, or even a mix of cannellini beans and red kidney beans. Use the combo that works best for your palate.
• Sun-Dried Tomatoes: This is the namesake of the recipe, so I highly recommend using them as written. I used the variety packed and jarred in oil. Mine were already julienned for convenience, but feel free to slice them yourself. If not a fan of sun-dried tomatoes, you can swap for good-quality olives, marinated artichoke hearts, or jarred roasted bell peppers.
• Onions: I used shallots specifically, but red onions or white onions can work really well here too.
• Scallions: You can swap for some minced chives instead.
• Capers: These add more complex flavors to this salad. They are similar to olives, so feel free to use a few olives in place of capers if you prefer. If you’re not a fan of capers, feel free to leave them out entirely.
• Herbs: I used fresh parsley, but fresh chives or dill can be used instead.
• Mustard: I used Dijon mustard specifically, but whole grain mustard works well too.
• Oil: Use good-quality extra virgin olive oil for the best flavor. If being mindful of oil content, feel free to swap with an equal amount of unsweetened plant-based yogurt.
• Lemon: Fresh lemon is needed, as you’ll need both the zest and juice.
• Avocado: This adds another layer of creaminess. You can replace it with 1–2 tbsp of extra mayo or leave it out entirely if you’re not a fan.

How to Make a Marinated Sun-dried Tomato Bean Salad

Fill a small bowl with ice cold water. Add the shallots to the bowl to soak while you prep the remainder of your ingredients. After 10 minutes, drain, rinse, pat dry and set aside.

Mince half the parsley and add it to a large mixing bowl along with the mayonnaise, oil, mustard, vinegar, caper brine, agave, oregano, red pepper, zest and juice of 1 lemon and a pinch of salt. Whisk to combine, taste and adjust salt to your preference.

Add the chickpeas, cannellini beans, sun-dried tomatoes, scallions, capers, shallots, avocado, a generous pinch of salt and fresh cracked black pepper to the bowl of dressing. Stir well to combine, making sure everything is evenly dressed.

Cover and chill your bean salad for at least 30 minutes before serving. To enjoy, toast up your favorite bread in a pan with a little oil then cut a clove of garlic in half and rub the cut end over the toast. Spoon a portion of the salad then use the bread to scoop it up and enjoy.

Expert Tips

• Ways to save time. Get sun-dried tomatoes that are already julienned in a jar. You can also prep your salad in the same bowl by mixing your dressing first, then adding the other salad components before mixing everything together. Alternatively, prep the salad in the container you plan to store it in to save on extra dishes.
• Reduce the sharpness of your shallot. Soak the sliced shallots in ice cold water for 5 minutes to remove their astringency. Drain, rinse, and pat dry before adding them to the salad.
• Adjust the flavors to your liking. Taste the salad after it’s mixed so you can adjust the flavors to suit your preference. I like to take a spoonful of the salad and use it as a canvas to adjust the flavors without messing with the whole dish. If I think I need more salt, I’ll add a pinch to the spoon and taste. The same goes for additional acid, sweetener, etc. Once you find what you are looking for, add more of that ingredient to your bowl as needed.

Frequently Asked Questions

Make It Balanced

Beans are a great source of protein, fiber and iron. To make this dish into a complete meal, consider serving the bean salad with some whole grain bread, crackers, or over your favorite grain for a balance of energy and fiber.

If you’d like to add more to this bean salad consider adding any of the following:

• Roasted Red Bell Pepper
• Cherry tomatoes
• Artichoke hearts
• Massaged Kale (thinly sliced kale rubbed with a little extra virgin olive oil, salt and a little lemon juice until it has softened significantly)
• Arugula

More Easy to Prep Meals

• Herby Avocado White Bean Salad
• Black Pepper Tofu Wrap
• Sticky Lemon Chickpea Pita Wrap
• Easy Baked Peanut Tofu
• 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.

Marinated Sun-dried Tomato Bean Salad

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

• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 5 minutes
• Total Time: 25 minutes
• Yield: 4-6 servings
• Category: Salad
• Method: One Bowl
• Cuisine: American
• Diet: Vegan

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Description

This Marinated Sun-Dried Tomato Bean Salad is rich in umami flavor and packed with filling fiber. An easy to make ahead option for quick and healthy meals.

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Ingredients

• 1 shallot, thinly sliced
• 1/2 cup fresh parsley
• 2 tbsp vegan mayonnaise
• 2 tbsp extra virgin olive oil
• 1 tbsp Dijon mustard
• 1 tbsp white wine vinegar
• 2 tsp of the brine from the jar of capers
• 1 tsp agave syrup
• 1 tsp dried oregano
• 1/2 tsp red pepper flakes
• Zest and juice of 1 lemon
• 1, 15 oz can chickpeas, drained and rinsed
• 1, 15 oz can cannellini beans, drained and rinsed
• 1/3 cup sun-dried tomatoes jarred in oil, julienned
• 2 scallions, thinly sliced
• 1 tbsp capers, minced
• 1 avocado, cubed
• Kosher salt, to taste
• Fresh cracked black pepper, to taste

For serving: Toasted sourdough or whole wheat bread rubbed with fresh garlic

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Instructions

1. Fill a small bowl with ice cold water. Add the shallots to the bowl to soak while you prep the remainder of your ingredients. After 10 minutes, drain, rinse, pat dry and set aside.
2. Mince half the parsley and add it to a large mixing bowl along with the mayonnaise, oil, mustard, vinegar, caper brine, agave, oregano, red pepper, zest and juice of 1 lemon and a pinch of salt. Whisk to combine, taste and adjust salt to your preference.
3. Add the chickpeas, cannellini beans, sun-dried tomatoes, scallions, capers, shallots, avocado, a generous pinch of salt and fresh cracked black pepper to the bowl of dressing. Stir well to combine, making sure everything is evenly dressed.
4. Cover and chill your bean salad for at least 30 minutes before serving. To enjoy, toast up your favorite bread in a pan with a little oil then cut a clove of garlic in half and rub the cut end over the toast. Spoon a portion of the salad then use the bread to scoop it up and enjoy.

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Notes

Ways to save time. Get sun-dried tomatoes that are already julienned in a jar. You can also prep your salad in the same bowl by mixing your dressing first, then adding the other salad components before mixing everything together. Alternatively, prep the salad in the container you plan to store it in to save on extra dishes.

Reduce the sharpness of your shallot. Soak the sliced shallots in ice cold water for 5 minutes to remove their astringency. Drain, rinse, and pat dry before adding them to the salad.

Adjust the flavors to your liking. Taste the salad after it’s mixed so you can adjust the flavors to suit your preference. I like to take a spoonful of the salad and use it as a canvas to adjust the flavors without messing with the whole dish. If I think I need more salt, I’ll add a pinch to the spoon and taste. The same goes for additional acid, sweetener, etc. Once you find what you are looking for, add more of that ingredient to your bowl as needed.

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 Sun-dried Tomato Bean Salad first appeared on Plant Based RD.

The post Marinated Sun-dried Tomato Bean Salad appeared first on Plant Based RD.

Why You’ll Love This Pickled Jalapeño Edamame Toast

• Great way to prioritize protein in the morning. Edamame is a great high-protein option for plant-based eaters. On its own, edamame contains 17 grams of protein per cup. You can then build around that protein base to make a high protein breakfast based on your needs.
• Easy to make. Overall, this spread takes 10 minutes to set up and then can be stored in your fridge to use at breakfast for a quick and nutritious base for your toast.
• Great way to add in nutrition first thing in the morning. Not only does this breakfast provide protein, but it also gives you fiber, omega-3s, magnesium, and folate.

Key Ingredients and Substitutions

• Edamame: I used frozen edamame. If not a fan of edamame or allergic to soy, consider using some drained and rinsed white beans.
• Pickled Jalapeño: You can totally get your favorite jarred store brand, but I personally love making it myself. I shared the recipe for mine in my cookbook.
• Scallion: If you don’t have a scallion you can also use a handful of chives.
• Lemon: You can also try this with fresh lime instead. If you don’t like lemon at all, you can also use white wine vinegar.
• Herbs: I used cilantro, but you can use a mix of parsley and chives if you are not a fan of cilantro.
• Extra Virgin Olive Oil: For the best flavor, opt for a good quality olive oil. You don’t need to source the most expensive bottle. Honestly, if you can manage to prioritize grabbing an oil that is in a dark glass bottle, that is still a great option.
• Toast: Maximize the amount of protein you get in this meal by using a good quality bread. I love to recommend using either whole grain bread or sourdough bread as they tend to be a little higher in protein compared to regular white bread. For even more benefit, consider a sprouted whole grain bread. Some varieties can offer up to 12g of highly digestible protein per serving!

How to Make Pickled Jalapeño Edamame Toast

To a mini food processor or blender cup add the edamame, pickled jalapeños, pickling juice, scallion, garlic, lemon, olive oil, and salt. Process or blend on high until the mixture is mostly smooth.

Taste and add more salt if needed then add the cilantro leaves and pulse until minced and incorporated into the mixture. Cover and place in the fridge until ready to use.

For the seed mix, combine the hemp hearts, pepitas, sunflower seeds, flaxseeds, and sesame seeds into one jar with a pinch of salt. Give the jar a good mix then seal and store in the fridge until ready to use.

To assemble, take 2 tablespoons of your seed mix and add to a small bowl with ¼ tsp or more of the Togarashi and mix to combine. Toast your bread then spread a portion of the edamame mix over each slice. Top with the microgreens and sprinkle with your seed mix before enjoying.

Expert Tips

• Save on time and from doing extra dishes. Use a blender cup that can double as a storage container. This can be done by using a large Weck Jar with an immersion blender or by using a blender cup similar to a Nutribullet. After blending using either method, you can just store it and place in the fridge without having to do a lot of extra cleaning.
• Use this as a base to get more veggies in. Outside of an amazing breakfast, I love to use this spread as a dip for different vegetables likes carrots, cucumbers, and radishes along with some whole grain crackers. Almost like a fancy adult lunchables.
• Add more or less of any ingredient to your liking. Want this to taste fresher? Add extra fresh herbs. Need an extra punch of tang? Add more of the pickled jalapeno brine! And if you need more heat, feel free to drizzle some spicy chili crisp oil over your toast.

Frequently Asked Questions

Layering on the Protein

One of the biggest questions I get surrounding meals is how to bump up the protein. When it comes to plant-based eating, you can layer on a number of options that can help bump up the protein. Let’s demonstrate what that means by considering what is in and can be added to our edamame toast:

• Bread: Bread does contain protein. For a little more protein, opt for a whole grain bread when possible. As an example, 2 slices of the Little Big Bread from Silver Hills Bakery provides 7 grams of protein.
• Edamame: Per cup cooked, edamame contains up to 17–18 grams of protein per cup.
• Seeds: Items like hemp hearts, pumpkin seeds, and sunflower seeds contain a great amount of protein compared to some nuts along with other valuable minerals.
• Add ons: For an extra layer of protein, consider adding nutritional yeast! You can add some to your edamame spread or mix it into your seed mixture. 3 tbsp of Red Star Nutritional Yeast helps add 8 grams of protein.

More Plant-Based Breakfast Ideas

• Smoky Maple Tempeh Hash Breakfast Sandwiches
• High Protein Breakfast Crumble
• Kale Caesar Toast
• Blueberry Bagels
• Savory Oatmeal with Pan-Seared 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.

Pickled Jalapeño Edamame Spread

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

• Author: Catherine Perez
• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Yield: 4 servings
• Category: Breakfast
• Method: No Cook
• Cuisine: American
• Diet: Vegan

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Description

This pickled jalapeño edamame toast takes 10 minutes to make and is packed with protein and a lovely balance of tangy, sweet, and savory flavors.

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Ingredients

Edamame Spread

• 12 oz frozen edamame, thawed or cooked according to package instructions
• 3–4 tbsp pickled jalapeños + 2 tbsp of the pickling juice from the jar
• 1 scallion, roughly chopped
• 1 clove garlic, grated
• Zest and juice of 1 lemon
• 2 tbsp extra virgin olive oil
• 1/4 tsp kosher salt plus more to taste
• 1/3 cup fresh cilantro leaves

Seed Mix

• 1/4 cup hemp hearts
• 1/4 cup pepitas
• 1/4 cup sunflower seeds
• 3 tbsp ground flaxseeds
• 3 tbsp toasted sesame seeds

For serving: Toasted whole wheat sourdough bread, microgreens, Togarashi, extra virgin olive oil to garnish if desired

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Instructions

1. To a mini food processor or blender cup add the edamame, pickled jalapeños, pickling juice, scallion, garlic, lemon, olive oil, and salt. Process or blend on high until the mixture is mostly smooth.
2. Taste and add more salt if needed then add the cilantro leaves and pulse until minced and incorporated into the mixture. Cover and place in the fridge until ready to use.
3. For the seed mix, combine the hemp hearts, pepitas, sunflower seeds, flaxseeds and sesame seeds into one jar with a pinch of salt. Give the jar a good mix then seal and store in the fridge until ready to use.
4. To assemble, take 2 tablespoons of your seed mix and add to a small bowl with 1/4 tsp or more of the Togarashi and mix to combine. Toast your bread then spread a portion of the edamame mix over each slice. Top with the microgreens and sprinkle with your seed mix before enjoying.

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Notes

Save on time and from doing extra dishes. Use a blender cup that can double as a storage container. This can be done by using a large Weck Jar with an immersion blender or by using a blender cup similar to a Nutribullet. After blending using either method, you can just store it and place in the fridge without having to do a lot of extra cleaning.

Use this as a base to get more veggies in. Outside of an amazing breakfast, I love to use this spread as a dip for different vegetables likes carrots, cucumbers, and radishes along with some whole grain crackers. Almost like a fancy adult lunchables.

Add more or less of any ingredient to your liking. Want this to taste fresher? Add extra fresh herbs. Need an extra punch of tang? Add more of the pickled jalapeno brine! And if you need more heat, feel free to drizzle some spicy chili crisp oil over your toast.

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 Pickled Jalapeño Edamame Toast first appeared on Plant Based RD.

The post Pickled Jalapeño Edamame Toast appeared first on Plant Based RD.

I’m not ready for the fall, the colder days, and darkness, but I am here for the food. Just the food. And the food in the fall is just oh so good. To help ease you into the season, I have some chia pudding for you loaded with seasonal apples, warming spices, but also cool enough to help you if the weather is still a little more on the warm side.

Why You’ll Love This Apple Crumble Chia Pudding

• Packed with soluble fiber. This type of fiber found in chia seeds and apples, which may aid with lowering cholesterol and helping to support digestion.
• Great to meal prep. This chia pudding can be prepared ahead of time to make grabbing breakfast in the morning a breeze.
• Adjust the ingredients as needed. See the recommended swaps below and change up this chia pudding to better suit your tastes and needs.

Key Ingredients and Substitutions

• Chia Seeds: If you don’t like the texture of whole chia seeds, feel free to blend them along with the milk.
• Miso Paste: This helps to balance out the sweetness, but also give more depth of flavor to the apples. You can use yellow or white miso paste for this. I would not recommend red miso paste as it is very overpowering in flavor. Feel free to omit this ingredient if you don’t have it and instead use more salt to taste as needed.
• Medjool Dates: If you don’t like or have dates, you can also try this with other dried fruit. Dried apricots can work really well here.
• Spices: I used a mix of cinnamon and cardamom. Feel free to consolidate and use an apple pie spice mix or just use cinnamon.
• Soy Milk: I like to use soy milk for the extra protein, but feel free to swap with any of your favorite plant-based milks instead. This works really well with oat milk as an alternative.
• Yogurt: I used soy yogurt, but you can also use any of your other favorite yogurt options. My favorite yogurt brands to use are Silk’s Soy Yogurt and Kite Hill.
• Oats: To make this recipe gluten-free, use gluten-free oats. You can swap for extra walnuts or pecans if desired.
• Walnuts: You can also use pecans or almonds for this too. If you have a nut allergy, swap with more oats.
• Apples: If you are feeling lazy and don’t want to cook down apples, enjoy this with some fresh sliced banana instead.
• Apple Butter: Can often be found in the same section as your nut butters and jams in your local market. If you can’t find apple butter add 1/4 cup of sauteed apples to the blender cup.

How to Make Apple Crumble Chia Pudding

To a blender cup add the yogurt, apple butter, date, miso, vanilla, cinnamon, cardamom, salt and milk. Blend the mixture on high until completely smooth.

Add the chia seeds to a storage container or bowl then pour the blended milk on top. Whisk the mixture together and allow to sit for 5 minutes. Give the mixture another good whisk to help remove clumps then cover and store in the fridge for at least an hour.

To make the crumble, add the oats, walnuts, dates and a pinch of salt to a mini food processor. Pulse the mixture together until it becomes crumbly to your liking.

For the stewed apples, heat a saute pan over medium low heat. When hot, add the apple, maple syrup, cinnamon, 1/4 cup water and a pinch of salt and stir well to combine then continue to saute for 3-4 minutes. Add additional splashes of water as needed while continuing to stir until the apples have softened and most of the liquid has cooked off.

To assemble, divide the chia pudding between 3 jars. Divide the cooked apples between the jars, then sprinkle with as much of the crumble as you like (I used about 2 tbsp for reference). These jars can also be served with a spoonful of extra apple butter and a drizzle of maple syrup as desired.

Expert Tips

• Save on dishes with this hack. You can blend the milk in a long glass storage jar like this using an immersion blender. After blending, add the chia seeds directly to the jar and whisk together as instructed. Cover the jar with a lid then store in the fridge without having to transfer to a different storage container or bowl to mix. You can do the same thing using any of the nutribullet blender cups too.
• Prevent clumps. After you whisk your chia seeds and milk together allow the mixture to settle for 5 minutes then whisk the mixture again. This second whisking will help break up any clumps that may have occurred as the chia seeds initially swell.
• Adjust liquid to your liking. I like my chia pudding thick, but if you prefer it a little thinner, add a splash of milk while mixing at a time to help loosen up the pudding more to your liking.

Frequently Asked Questions

Make It a Balanced Meal

An ideal meal will contain a combination of protein, complex carbohydrates, and healthy fat. This combination helps to fill you up and also leads to more meal satisfaction and more balanced energy between meals. To help keep this balanced, consider the following:

• Keep the added sugar to a minimum by using dates to sweeten your chia pudding.
• Bump up the protein. Use soy milk or pea protein milk instead of lower protein milks. Consider using soy or high protein yogurts.

More Fiber Packed Breakfast Options

• High Protein Breakfast Crumble
• Smoky Shredded Tofu Breakfast Sandwich
• Fudgy Chocolate Baked Oats
• PBJ Overnight Oats
• Marinated Tomato Toast with Garlic Dill Edamame Spread

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.

Apple Crumble Chia Pudding

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

• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 10 minutes
• Total Time: 30 minutes
• Yield: 3 servings
• Category: Breakfast
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

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Description

This Apple Crumble Chia Pudding is packed with all the fall flavors thanks to the addition of apple butter and warming spices. A fiber loaded breakfast that is easy to prep ahead of time.

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Ingredients

Chia Pudding

• 1/3 cup unsweetened plain plant-based yogurt
• 3 tbsp apple butter
• 1 medjool date
• 1 tsp yellow miso paste, optional
• 1 tsp vanilla extract
• 1 tsp cinnamon
• 1/4 tsp cardamom
• 1/4 tsp kosher salt or more to taste
• 3/4 cup soy milk
• 1/3 cup chia seeds

Crumble

• 3 tbsp gluten-free rolled oats
• 3 tbsp walnuts or pecans
• 2 medjool dates

Stewed Apples

• 2 apples, diced or thinly sliced
• 2 tsp maple syrup
• 1/4 tsp cinnamon

Optional For serving: Extra apple butter and maple syrup

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Instructions

1. To a blender cup add the yogurt, apple butter, date, miso, vanilla, cinnamon, cardamom, salt and milk. Blend the mixture on high until completely smooth.
2. Add the chia seeds to a storage container or bowl then pour the blended milk on top. Whisk the mixture together and allow to sit for 5 minutes. Give the mixture another good whisk to help remove clumps then cover and store in the fridge for at least an hour.
3. To make the crumble, add the oats, walnuts, dates and a pinch of salt to a mini food processor. Pulse the mixture together until it becomes crumbly to your liking.
4. For the stewed apples, heat a saute pan over medium low heat. When hot, add the apple, maple syrup, cinnamon, 1/4 cup water and a pinch of salt and stir well to combine then continue to saute for 3-4 minutes. Add additional splashes of water as needed while continuing to stir until the apples have softened and most of the liquid has cooked off.
5. To assemble, divide the chia pudding between 3 jars. Divide the cooked apples between the jars, then sprinkle with as much of the crumble as you like (I used about 2 tbsp for reference). These jars can also be served with a spoonful of extra apple butter and a drizzle of maple syrup as desired.

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Notes

Save on dishes with this hack. You can blend the milk in a long glass storage jar like this using an immersion blender. After blending, add the chia seeds directly to the jar and whisk together as instructed. Cover the jar with a lid then store in the fridge without having to transfer to a different storage container or bowl to mix. You can do the same thing using any of the nutribullet blender cups too.

Prevent clumps. After you whisk your chia seeds and milk together allow the mixture to settle for 5 minutes then whisk the mixture again. This second whisking will help break up any clumps that may have occurred as the chia seeds initially swell.

Adjust liquid to your liking. I like my chia pudding thick, but if you prefer it a little thinner, add a splash of milk while mixing at a time to help loosen up the pudding more to your liking.

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 Apple Crumble Chia Pudding first appeared on Plant Based RD.

The post Apple Crumble Chia Pudding appeared first on Plant Based RD.

Cucumbers are currently all the craze, which definitely inspired a little spin on a cookbook recipe that I absolutely love, which is my Peanut Miso Chickpea Salad Sandwich. The only thing I’m changing is what is stuffed inside the sandwich along with it. Enter the humble cucumber, which we are tossing together with a deliciously tangy peanut lime sauce.

There’s umami, crunch…and honestly just a fun way to embrace the remaining warmth of summer.

Why You’ll Love This Peanut Miso Cucumber Crunch Sandwich

• A fun play on a cookbook recipe. The Peanut Miso Chickpea Salad is straight from the cookbook, but we play it up by adding an extra punch of flavor and crunch in the form of the peanut cucumber salad that is also stuffed into the sandwich.
• Packed with protein. Stuff the filling between 3 sandwiches and you’ll get 22 grams of protein per sandwich.
• Full of flavor. The balance of the umami from the miso and crunch from the cucumber salad makes for a memorable and delicious sandwich.

Key Ingredients and Substitutions

• Chickpeas: Feel free to swap with white beans like cannellini beans or butter beans if not a fan of chickpeas.
• Peanut Butter: If you have allergies you can swap the peanut butter with a different nut or seed butter instead. Do note, that changing the nut butter will also alter the original recipe flavors. For the closest nutty alternative, I like sesame paste (this is different from tahini as the sesame seeds are toasted before grinding into a paste).
• Miso Paste: I used yellow miso paste, but feel free to use white miso paste. This adds great umami flavor to this dish. If you need a quick alternative, try this with some soy sauce or tamari instead.
• Sriracha: I like to add this for a level of spice. You can swap for some hot sauce or if you want to change the flavor profile you can also try with some gochujang paste instead.
• Cucumbers: I used an English cucumber, but Persian cucumbers can work great here too.
• Scallions: If you want a strong oniony flavor, feel free to use some diced red onion in this.
• Peanuts: If allergic, try this with chopped almonds, pistachios, cashews, sesame seeds, pepitas, or sunflower seeds.

How to Make a Peanut Miso Cucumber Crunch Sandwich

Add the cucumbers to a medium bowl and top with a pinch of salt, cilantro, scallions, peanuts and lime zest. To a separate small bowl add the lime juice, peanut butter, soy sauce, sriracha and maple syrup and whisk together until evenly mixed. Pour the mix overtop the bowl of cucumbers then toss everything to combine and place in the fridge.

To a separate medium bowl, add your chickpeas and miso then use a fork to mash them together. When mashing, mash as much of the chickpeas as you personally like.

Add the scallions, garlic, peanut butter, sriracha, maple syrup, and rice vinegar then stir together well to combine into a uniform mixture. Refrigerate the mixture until ready to enjoy.

To assemble a sandwich, add a few spoons of the peanut miso chickpeas onto a slice of bread and spread it out evenly. Then layer the cucumber salad on top. Cover with the other slice of bread then enjoy!

Expert Tips

• Balance the flavors to your liking. The base of this sandwich is really simple, so feel free to update and add more or less of any ingredients to make it fit your palate. I mean that! If you are sensitive to sweet, start with less. If you like it more savory and salty, add more miso. Want that extra bit of tang, add more vinegar or lime. Play those flavors up to what really makes a sandwich memorable to you.
• Add more. You can always choose to add more veggies to your chickpea filling. This would work well mixed with some diced bell pepper or some shredded carrots.
• Make this peanut-free. Swap for a different nut or seed based butter for the chickpea filling (I love this with sunflower butter). Then swap the peanuts for a nut or seed of preference.

Frequently Asked Questions

Make It a Meal

While I used the chickpea salad and cucumbers to create a sandwich, here are some other ideas for how to serve both:

• In a grain bowl with rice or quinoa that is served with cubed avocado
• The chickpea filling can be used as an onigiri filling with the cucumber served as a side salad
• Chickpea filling spread over whole grain crackers and topped with the cucumber slices

More Sandwich Recipes to Obsess About

• Smoky Maple Tempeh Hash Breakfast Sandwiches
• Caramelized Onion Chickpea Salad Sandwich
• Spinach Artichoke White Bean Sandwich
• Marinated Tofu and Zucchini Sandwich
• Marinated Tomato Sandwich

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.

Peanut Miso Cucumber Crunch Sandwich

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

• Author: Catherine Perez
• Prep Time: 30 minutes
• Cook Time: 0 minutes
• Total Time: 30 minutes
• Yield: 3-4 sandwiches
• Category: Lunch
• Method: No Cook
• Cuisine: American
• Diet: Vegan

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Description

This Peanut Miso Cucumber Crunch Sandwich is packed with 22 grams of protein per sandwich and requires no cooking. Just mash and mix all the umami elements together for the ultimate sandwich.

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Ingredients

Peanut Cucumber Crunch Salad

• 1 English cucumber, thinly sliced
• Pinch of kosher salt
• 1/4 cup cilantro leaves, minced
• 1 scallion, thinly sliced
• 3 tbsp crushed peanuts
• Zest and juice of 1 lime
• 1 heaping tbsp natural peanut butter
• 2 tsp soy sauce or tamari
• 1 tsp sriracha
• 1 tsp maple syrup (optional)

Peanut Miso Chickpea Salad

• 1, 15 oz can chickpeas, drained and rinsed
• 2 tsp white miso paste
• 2 scallions, thinly sliced
• 1 clove garlic, grated
• 2 tbsp natural peanut butter, salted
• 1 tbsp sriracha
• 2 tsp maple syrup
• 2 tsp rice wine vinegar
• 6–8 slices of sourdough bread or whole wheat bread
• Vegan mayo, for serving (optional)

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Instructions

1. Add the cucumbers to a medium bowl and top with a pinch of salt, cilantro, scallions, peanuts and lime zest. To a separate small bowl add the lime juice, peanut butter, soy sauce, sriracha and maple syrup and whisk together until evenly mixed. Pour the mix overtop the bowl of cucumbers then toss everything to combine and place in the fridge.
2. To a separate medium bowl, add your chickpeas and miso then use a fork to mash them together. When mashing, mash as much of the chickpeas as you personally like.
3. Add the scallions, garlic, peanut butter, sriracha, maple syrup, and rice vinegar then stir together well to combine into a uniform mixture. Refrigerate the mixture until ready to enjoy.
4. To assemble a sandwich, spread each slice of bread with a thin smear of mayo. Then add a few spoons of the peanut miso chickpeas onto one of the bread slices and spread it out evenly. Then layer the cucumber salad on top. Cover with the other slice of bread then enjoy!

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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 Peanut Miso Cucumber Crunch Sandwich first appeared on Plant Based RD.

The post Peanut Miso Cucumber Crunch Sandwich appeared first on Plant Based RD.

Why You’ll Love This Ginger Shallot Chopped Bean Salad

• Easy to customize to your needs. Adjust the flavors, spice, and veggies to your liking using any of the suggested swaps below.
• Packed with fiber. Using both the vegetables, beans and avocado in combination bumps up the fiber and satisfaction of this meal.
• Great to meal prep. Make the bean salad ahead of the week and use as an easy addition to any meals to help boost the nutrition.

Key Ingredients and Substitutions

• Beans: I used a combination of edamame and white beans. Feel free to swap in other beans like chickpeas based on your own preference. You can also use all edamame or all white beans.
• Cucumbers: I used Persian cucumbers, but feel free to use English cucumbers if desired. Raw zucchini is a great alternative.
• Radishes: While you don’t see them in the final image/recipe for this post, I’ve made this salad again recently using some radishes and enjoyed the additional crunch they added.
• Jalapeno: Feel free deseed to help reduce the spice. You can also swap for some regular bell pepper if desired or omit if really sensitive to spice.
• Avocado: Totally optional, but helps add a nice creamy element to this salad.
• Shallot: Shallot is a milder onion. You can use red or white onion as needed or feel free to add some spring onions instead.
• Cilantro: I do realize that not everyone likes cilantro, so if you need a suitable swap I would recommend either trying parsley or if you have it available to you some Thai basil.
• Garlic: Fresh is best for this dish.
• Ginger: Fresh ginger is best, but you can sub in some ginger powder to your taste preference. Start with 1/2 tsp and add more as needed.
• Extra virgin olive oil: Good quality oils will lend good flavor to this salad dressing.
• Lemon: Fresh lemon is best.
• Mustard: Dijon mustard is preferred, other mustards can be very powerful in taste, so try not to swap this one if possible.

How to Make a Ginger Shallot Chopped Bean Salad

To a large mixing bowl add the edamame, white beans, cucumbers, radishes, jalapeno, scallions, cilantro, and sesame seeds.

Place the diced shallot in a bowl with cold water and soak for 5 minutes. Drain, rinse, and pat dry then add to a jar with a generous pinch of salt, ginger, garlic, lemon zest and juice, vinegar and mustard and allow to marinate for 5 minutes. Add in the maple syrup and oil, then seal the jar and shake vigorously until the dressing has emulsified. Alternatively, feel free to whisk vigorously in a large bowl or blend in a food processor until the dressing is fully emulsified.

Pour the dressing over the bean mix and toss to combine. Store the bean mix in the fridge for at least 30 minutes before enjoying.

To make into lettuce cups, lay a few leaves of butter lettuce on a plate then stir in the avocado into the bean salad. Add a spoon of rice to the center of each leaf then top with 1-2 spoons of the bean salad. Use any of the residual dressing in the container to drizzle on top before enjoying.

Expert Tips

• Tone down the sharpness of the shallot by soaking in water. Place the diced shallots in a bowl with cold water for 5 minutes. Drain and rinse well in a colander, then pat dry before making the dressing. The water helps to draw off some of the astringency from the onion.
• For less spice, deseed and devein your jalapeño. Remove the seeds removes the spicy component of the jalapeño, which will reduce the spice of the pepper overall.
• Adjust the ingredients to your liking or to what you have available to you. Not a fan of cucumbers, you can swap for raw zucchini. Feel free to change up the beans or use two of the same based on your preference. Don’t like cilantro? Just swap with a different herb.

Frequently Asked Questions

How to Serve

As always, bean salads can be used as a side to help boost the fiber and protein in a main meal. They also work well tucked into wraps. For a nice gluten-free alternative, I love to use this salad to make lettuce leave cups.

Use butter lettuce or green leaf lettuce as the wrap base then stuff with a spoonful of rice and top with 1-2 spoons of the chopped bean salad.

More Summer Bean Salad Recipes to Try

• Mango Chickpea Salad
• Grilled Veggie Bean Salad with Maple Dijon Dressing
• Southwest Chickpea Black Bean Salad
• Charred Corn Couscous Salad with Lime Basil Dressing
• Spinach Artichoke White 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.

Ginger Shallot Chopped Bean Salad

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

• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 0 minutes
• Total Time: 20 minutes
• Yield: 5 servings
• Category: Salad
• Method: No Cook
• Cuisine: American
• Diet: Vegan

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Description

This Ginger Shallot Chopped Bean Salad is easy to prep and a great bright and zingy addition to any main meal. Dressed in a sweet spiced ginger shallot vinaigrette to make every bite just as addicting as ever.

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Ingredients

• 1 1/2 cups frozen edamame, thawed
• 1, 15 oz can cannellini beans, drained and rinsed
• 3 Persian cucumbers, diced
• 1 jalapeño, thinly sliced (deseed to make less spicy)
• 2 scallions, thinly sliced
• 1/3 cup cilantro leaves, minced
• 1 tbsp toasted sesame seeds (optional)
• 1 avocado, diced

Ginger Shallot Vinagrette

• 1 small shallot, finely minced (about 3 tbsp)
• 1 tbsp fresh ginger, grated
• 1 clove garlic, grated
• Juice and zest of 1 lemon
• 1 tsp rice vinegar
• 1 tsp dijon mustard
• 1 tbsp maple syrup
• 3 tbsp extra virgin olive oil
• Kosher salt

For serving: Butter lettuce, cooked white rice

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Instructions

1. To a large mixing bowl add the edamame, white beans, cucumbers, jalapeño, scallions, cilantro, and sesame seeds.
2. Place the diced shallot in a bowl with cold water and soak for 5 minutes. Drain, rinse, and pat dry then add to a jar with a generous pinch of salt, ginger, garlic, lemon zest and juice, vinegar and mustard and allow to marinate for 5 minutes. Add in the maple syrup and oil, then seal the jar and shake vigorously until the dressing has emulsified. Alternatively, feel free to whisk vigorously in a large bowl or blend in a food processor until the dressing is fully emulsified.
3. Pour the dressing over the bean mix and toss to combine. Store the bean mix in the fridge for at least 30 minutes before enjoying.
4. To make into lettuce cups, lay a few leaves of butter lettuce on a plate then stir in the avocado into the bean salad. Add a spoon of rice to the center of each leaf then top with 1-2 spoons of the bean salad. Use any of the residual dressing in the container to drizzle on top before enjoying.

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Notes

Tone down the sharpness of the shallot by soaking in water. Place the diced shallots in a bowl with cold water for 5 minutes. Drain and rinse well in a colander, then pat dry before making the dressing. The water helps to draw off some of the astringency from the onion.

For less spice, deseed and devein your jalapeño. Remove the seeds removes the spicy component of the jalapeño, which will reduce the spice of the pepper overall.

Adjust the ingredients to your liking or to what you have available to you. Not a fan of cucumbers, you can swap for raw zucchini. Feel free to change up the beans or use two of the same based on your preference. Don’t like cilantro? Just swap with a different herb.

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 Ginger Shallot Chopped Bean Salad first appeared on Plant Based RD.

The post Ginger Shallot Chopped Bean Salad appeared first on Plant Based RD.

The weather has been a bit miserable the last few weeks. Between the heat and humidity, my desire to “cook” has been low. Luckily this bowl of noodles has come in handy when the last thing I want to do is turn on the stove.

Why You’ll Love Cold Sesame Miso Noodles

• A no cook meal! Just soften the noodles and mix with your veggies and sauce to make for the best refreshing summer meal.
• Easy to customize. Use this recipe as a base and add extra nutrition using the tips mentioned below.
• Comes together in 15 minutes. No fancy techniques needed and comes together in minutes for a quick meal.

Key Ingredients and Substitutions

• Bean Thread Noodles: Also referred to as glass noodles. These noodles are made typically with mung bean and are more translucent in appearance and chewy in texture compared to vermicelli noodles that are made with rice. Either option works!
• Cucumbers: I specifically used Persian cucumbers as they are less watery. Feel free to swap for some shredded carrots or bell peppers.
• Scallions: This will help give some oniony flavor to the dish. You can also try this with some pickled shallots or red onions.
• Herbs: I used a mix of cilantro and mint. Feel free to swap with some thai basil or chives.
• Miso Paste: I recommend either white or yellow miso paste. Red miso paste is not a good substitute in this dish as it can be very overpowering.
• Tamari: In this dish, tamari can be interchanged with soy sauce or coconut aminos for a very similar flavor profile.
• Vinegar: I used rice vinegar, but you can champagne vinegar or some lime juice as an alternative.
• Maple Syrup: Use any othe sweet liquid sweetener you prefer. I love this with agave nectar too.
• Sesame Oil: I used a toasted sesame oil for the pronounced flavor. If you are allergic it may be difficult to swap for an exact flavor match. Instead, just use a neutral oil like avocado oil as a swap to help maintain the texture of the dressing.
• Edamame: I used frozen edamame for this that I thawed using package instructions.

How to Make Cold Sesame Miso Noodles

Prepare the noodles according to package instructions. For reference I placed the noodles in a heat safe dish and covered them in boiling water from a tea kettle for 3-5 minutes or until they are softened. Drain and place in a large mixing bowl.

To the noodles add half the cucumbers, cilantro mint, scallions, sesame seeds, and lime.

For the dressing, add the miso, tamari, maple syrup, vinegar, sesame oil, chili oil, and garlic to a small blender cup and blend until smooth.

Pour the dressing over the noodles then toss to mix and fully coat.

Divide the noodles between bowls and top with the edamame, avocado slices, more cucumber and herbs and more sesame seeds as desired.

Expert Tips

• Adjust the flavors to your liking. You can adjust the sweet, savory and tangy flavors to match your preference. Add more vinegar for tang, use more or less sweet, or amp up the savory with a little more soy sauce.
• Change up the veggies. Add what you like, use what you like and skip what you don’t like. A lot of different veggies can work for this salad, so change them up using some of the ingredient swaps listed above or use what works best for you.
• Save time. Use a food chopper or shredding tool to make preparing this dish as minimal effort as possible.

Frequently Asked Questions

Change Up the Nutrition

This dish uses a simple base to make it as simple to make as possible. Adjust it to match your nutrition needs.

• More Protein: Try this dish with shredded smoked tofu. You can also use your favorite TVP cooked with a savory sauce as well.
• More Fiber: Swap the noodle base for a bean noodle base instead. The edamame noodles from Explore are a great substitute.
• More Veggies: Include a rainbow of different veggies like sliced radishes, shredded carrots, cooked spinach, sliced bell peppers, or shredded zucchini.

More No Cook Meals

• Homemade Peanut Miso Instant Noodles
• 15 minute Bibim Guksu
• Marinated Tomato Toast with Garlic Dill Edamame Spread
• Buffalo Chickpea Salad Sandwich
• Burrito Bowl with Spiced Lentil Taco Meat

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.

Cold Sesame Miso Noodles

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

• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 0 minutes
• Total Time: 20 minutes
• Yield: 2 servings
• Category: Salad
• Method: No Cook
• Cuisine: American
• Diet: Vegan

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Description

These cold sesame miso noodles are a perfect no cook dish tossed in a sweet and spicy sesame miso dressing for a satisfying bite.

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Ingredients

• 80g bean thread noodles (about 2 servings or bundles)
• 3 Persian cucumbers, julienned
• 1/3 cup cilantro leaves (plus more for serving), minced
• 6 mint leaves, minced (optional)
• 2 scallions, thinly sliced
• 1 tbsp toasted sesame seeds
• Zest and juice of 1/2 lime
• 1 avocado, thinly sliced
• 1 1/2 cups thawed edamame

Sesame Miso Dressing

• 1 tbsp white or yellow miso paste
• 1 tbsp tamari
• 1 tbsp rice wine vinegar
• 3 tbsp maple syrup
• 1 tbsp toasted sesame oil
• 1 tsp chili crunch oil
• 1 clove garlic, smashed

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Instructions

1. Prepare the noodles according to package instructions. For reference I placed the noodles in a heat safe dish and covered them in boiling water from a tea kettle for 3-5 minutes or until they are softened. Drain and place in a large mixing bowl.
2. To the noodles add half the cucumbers, cilantro mint, scallions, sesame seeds, and lime.
3. For the dressing, add the miso, tamari, maple syrup, vinegar, sesame oil, chili oil, and garlic to a small blender cup and blend until smooth.
4. Pour the dressing over the noodles then toss to mix and fully coat.
5. Divide the noodles between bowls and top with the edamame, avocado slices, more cucumber and herbs and more sesame seeds as desired.

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Notes

Adjust the flavors to your liking. You can adjust the sweet, savory and tangy flavors to match your preference. Add more vinegar for tang, use more or less sweet, or amp up the savory with a little more soy sauce.

Change up the veggies. Add what you like, use what you like and skip what you don’t like. A lot of different veggies can work for this salad, so change them up using some of the ingredient swaps listed above or use what works best for you.

Save time. Use a food chopper or shredding tool to make preparing this dish as minimal effort as possible.

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 Cold Sesame Miso Noodles first appeared on Plant Based RD.

The post Cold Sesame Miso Noodles appeared first on Plant Based RD.

A fun take on a classic Chinese American takeout meal I used to order quite often, Black Pepper Chicken. However, obviously, by now you should know I am vegan, so instead of chicken we are going with some shredded tofu. Now don’t let the thought of taking on a takeout classic scare you. It’s actually quite easy to put together with some basic ingredients. Plus, it gives you the option to modify ingredients to best suit your needs.

Why You’ll Love This Black Pepper Tofu Wrap

• Packs in flavor. With simple ingredients we are still able to add a lot of umami notes and build complex flavors in the sauce that really help make this wrap taste extra special.
• Easy to make. Comes together in less than 30 minutes using some simple techniques that still help elevate the taste and texture of this meal.
• Can be made ahead of time. Make the filling ahead of the week to help you easily build wraps throughout the lunch week.

Key Ingredients and Substitutions

• Tofu: To make shredding easy, I recommend using a super firm tofu (the variety that comes in a vacuum sealed pouch, I like to use Nasoya’s Super Firm Tofu). If all you have access to is extra firm, press your tofu for at least 15-30 minutes then crumble it into chunks over the baking tray instead.
• Tamari: I tested this recipe using a wheat-free tamari, but you can also use soy sauce or coconut aminos based on your preference.
• Rice Vinegar: If you don’t have this available, you can also use apple cider vinegar or equal amount lime juice.
• Shaoxing Wine: I add this to help enhance the flavor of this dish, but it can be easily swapped with dry sherry or additional vegetable broth for a non-alcoholic version.
• Cornstarch: You can also use arrowroot powder or potato starch.
• Sugar: I used light brown sugar as it is the cheaper option, but this can also be swapped for a liquid sweetener like agave nectar or maple syrup.
• Peppers: I used both green and red for color. Feel free to use a whole pepper of whatever color you like. For spice, you can also add a Fresno pepper to the mix.
• Onions: I used red onion, but white onion works just as well for this dish.
• Aromatics: I used a combination of garlic and ginger. Feel free to adjust the amounts based on your preference.
• Pita: I used a store bought whole grain pita, but feel free to use the brand that you like best.

How to Make a Black Pepper Tofu Wrap

Preheat the oven to 425F. Place a box grater over a parchment lined baking tray and grate the super firm tofu over the largest holes. Once the whole block is shredded, top with the cornstarch, sugar, pepper, tamari, rice vinegar, and oil. Carefully toss the tofu to evenly coat then spread it out in an even layer on the baking tray. Bake in the oven for 10 minutes, give the tofu a careful toss then return to bake for 5-8 minutes.

To a small bowl add the tamari, wine, vinegar, pepper, sugar, vegetable broth, and cornstarch. Use a whisk to mix it together until no clumps remain, then set it to the side.

Heat the oil up in a large skillet over medium high heat. Once hot, add the onions and peppers to the pan and give them a quick sauté for about 2-3 minutes. Add the garlic and ginger, and continue to sauté until fragrant, about 30 seconds.

Lower the heat to medium low. Give the pepper sauce another whisk, then pour it into the pan, stirring frequently until the sauce begins to slightly thicken, about 2 minutes.

Pour in the shredded tofu and fold it into the sauce until completely coated then remove the pan form heat.

If making the sriracha mayo, add the mayo, yogurt, sriracha, maple syrup, and a pinch of salt to a bowl and whisk together until uniform in color.

To assemble a wrap, warm up your wrap as per package instructions, then smear 1-2 tablespoons of the sriracha mayo across the surface. Add a handful of lettuce, then top with a portion of the shredded tofu and peppers and fresh cilantro as desired. Wrap it up then enjoy!

Expert Tips

• I recommend using super firm tofu, not extra firm tofu for grating. If you plan to grate your tofu, make sure that your tofu is very dense. Extra firm tofu that comes in a tub of water will be too soft to grate successfully. Instead, press the tofu using a tofu press for about 15 minutes to remove excess water then crumble into pieces then season as the instructions state.
• If you are using extra firm tofu, press your tofu well to remove excess water. Tear the tofu into small 1-inch pieces and coat as instructed. To bake, place on a parchment lined baking tray and place in the oven for 20 minutes, flip the pieces and bake again for 10 minutes.
• Modify the sodium based on your nutrition needs. To help keep the sodium in a good range, feel free to use reduced sodium soy sauce and low sodium vegetable broth when appropriate.

Frequently Asked Questions

How to Serve

Once the tofu is mixed with the pepper sauce, use it as desired. It can be stuffed into wraps or served with rice or quinoa. Totally optional, but I like pairing the filling of the wrap with a vegan sriracha mayo. Spread the sauce out on a wrap then layer on any fresh veggies you like, the tofu filling and additional fresh herbs as desired.

More Plant-Based Sandwiches and Wraps to Try

• Spinach Artichoke White Bean Sandwich
• Chili Lime Chickpea Cauliflower Wrap
• Chopped Veggie Sandwich
• Marinated Tofu Veggie 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.

Black Pepper Tofu Wrap

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

• Author: Catherine Perez
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 3-4 wraps
• Category: Lunch
• Method: Stove Top
• Cuisine: Chinese Inspired
• Diet: Vegan

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Description

This Black Pepper Tofu Wrap is packed with rich umami flavor and comes together in less than 30 minutes. High-protein and easy to make ahead of time. 

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Ingredients

Shredded Tofu

• 1 lb super firm tofu
• 1 tbsp cornstarch
• 1 tsp light brown sugar or coconut sugar (optional)
• 1/2 tsp fresh cracked black pepper
• 1 tbsp tamari
• 1 tbsp rice vinegar
• 1 tbsp avocado oil

Black Pepper Sauce

• 2 tbsp tamari
• 1 tbsp Shaoxing wine (or equal parts vegetable broth)
• 1 tbsp rice vinegar
• 1 tsp fresh cracked black pepper
• 1/2 tsp fresh cracked white pepper (or more black pepper)
• 2 tsp light brown sugar or coconut sugar
• 1 tsp cornstarch
• 1/2 cup vegetable broth

Stir-Fry

• 1 tbsp avocado oil
• 1/2 medium red onion, sliced
• 1/2 green bell pepper, sliced into strips
• 1/2 red bell pepper, sliced into strips
• 2 cloves garlic, grated
• 1/2 inch fresh ginger, grated

Quick Sriracha Mayo (optional)

• 2 tbsp vegan mayo
• 2 tbsp plain unsweetened plant-based yogurt
• 2–3 tsp sriracha
• 1 tsp maple syrup (optional)
• Kosher salt as needed

Wrap Assembly: 3-4 whole grain wraps, lettuce, fresh herbs like cilantro, vegan sriracha mayo (optional)

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Instructions

1. Preheat the oven to 425F. Place a box grater over a parchment lined baking tray and grate the super firm tofu over the largest holes. Once the whole block is shredded, top with the cornstarch, sugar, pepper, tamari, rice vinegar, and oil. Carefully toss the tofu to evenly coat then spread it out in an even layer on the baking tray. Bake in the oven for 10 minutes, give the tofu a careful toss then return to bake for 5-8 minutes.
2. To a small bowl add the tamari, wine, vinegar, pepper, sugar, vegetable broth, and cornstarch. Use a whisk to mix it together until no clumps remain, then set it to the side.
3. Heat the oil up in a large skillet over medium high heat. Once hot, add the onions and peppers to the pan and give them a quick sauté for about 2-3 minutes. Add the garlic and ginger, and continue to sauté until fragrant, about 30 seconds.
4. Lower the heat to medium low. Give the pepper sauce another whisk, then pour it into the pan, stirring frequently until the sauce begins to slightly thicken, about 2 minutes.
5. Pour in the shredded tofu and fold it into the sauce until completely coated then remove the pan form heat.
6. If making the sriracha mayo, add the mayo, yogurt, sriracha, maple syrup, and a pinch of salt to a bowl and whisk together until uniform in color.
7. To assemble a wrap, warm up your wrap as per package instructions, then smear 1-2 tablespoons of the sriracha mayo across the surface. Add a handful of lettuce, then top with a portion of the shredded tofu and peppers and fresh cilantro as desired. Wrap it up then enjoy!

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Notes

I recommend using super firm tofu, not extra firm tofu for grating. If you plan to grate your tofu, make sure that your tofu is very dense. Extra firm tofu that comes in a tub of water will be too soft to grate successfully. Instead, press the tofu using a tofu press for about 15 minutes to remove excess water then crumble into pieces then season as the instructions state.

If you are using extra firm tofu, press your tofu well to remove excess water. Tear the tofu into small 1-inch pieces and coat as instructed. To bake, place on a parchment lined baking tray and place in the oven for 20 minutes, flip the pieces and bake again for 10 minutes.

Modify the sodium based on your nutrition needs. To help keep the sodium in a good range, feel free to use reduced sodium soy sauce and low sodium vegetable broth when appropriate. 

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 Black Pepper Tofu Wrap first appeared on Plant Based RD.

The post Black Pepper Tofu Wrap appeared first on Plant Based RD.