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

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• 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

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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.

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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

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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.

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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

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• 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

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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. 

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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

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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.

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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

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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.

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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

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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.

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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 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

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Description

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

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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)

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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.

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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.

One thing I get is that the last thing anyone wants to do is cook when they are feeling sick. So, something I like to do is occasionally make a soup like this that I can freeze in advance just in case I do end up sick. It’s what I did right before I ended up getting sick, and I’m so grateful I did because all I had to do was reheat this. A god send when I felt like death and didn’t have the energy to get out the cutting board.

So, that’s all to say, be prepared. Make some soup!

Why You’ll Love This Get Well Soup

• Great to prep ahead. Make this soup with the intention of storing it for later when you’re not feeling well. It freezes well, so all you have to do is reheat it.
• Easy to adjust to your palate. Use the tips in this post to properly adjust the salt or acid in your meal to make the flavors pop to your liking.
• Packed with nutrition to help you recover. This soup is full of soothing, antioxidant-rich ingredients like onions, garlic, ginger, kale, cilantro, and turmeric. These wonderful nutrients help revitalize and nourish you.

Key Ingredients and Substitutions

• Couscous: I recommend pearl couscous for this soup, but feel free to use any small pasta you prefer, such as mini shells, orzo, ditalini, or pastina. If you change the pasta, make sure to adjust when to add it and how long to cook based on the pasta’s recommended cooking time.
• Good Quality Vegetable Broth: For soups like this, I tend to use Better Than Bouillon Vegetable Base reconstituted in water, which is nicely concentrated with good depth of flavor. Feel free to use your favorite umami-rich broth instead!
• Onion: I used a yellow onion, but red onion or shallots also work well here.
• Scallion: Use the white portion for cooking and the green ends for garnish.
• Pepper: I like spice because it helps clear out the sinuses! If you’re not a fan of spice, feel free to replace it with a poblano pepper or a regular bell pepper.
• Garlic: I’m a strong believer in using a good amount of garlic for soup. If that’s not for you, just use less to your liking.
• Mirin: Mirin is a Japanese cooking wine made from rice that provides both extra umami and light sweetness. You can find it in the same section as soy sauce in most stores. If you can’t access it, the best alternative is to use cooking sake mixed with sugar. A dry cooking wine works too, but it will change the flavor slightly. If you can’t have wine, just leave the mirin out and add extra lime juice towards the end of cooking to balance the flavors.
• Ginger: To make ginger easier to grate, clean the root and stick it in the freezer. Once frozen, grating becomes much easier.
• Turmeric: A little goes a long way. I recommend using about 1/4 teaspoon, but feel free to add up to 1/2 teaspoon for the whole pot. For full nutritional benefit, don’t forget to add a few cracks of fresh black pepper to help absorb the antioxidant curcumin more efficiently. If you don’t like the taste, feel free to skip it.
• Lime: Acid from things like lime can help to brighten up a soup when you feel like something is missing. If you don’t want to use lime, lemon works equally well.

How to Make Get Well Soup

Heat the oil in a large soup pot over medium-low heat. Once hot, add the thinly sliced garlic and sauté for 1-2 minutes until it starts to turn golden.

Add the onion with a pinch of salt and continue to sauté for 3 minutes, or until the onion softens.

Add the scallions and pepper. Stir well for about a minute, then add the remaining grated garlic, ginger, and turmeric. Sauté for another minute until fragrant.

Deglaze the pan with mirin, scraping the bottom with a spatula to lift any browned bits. Pour in the broth, then add the couscous and bay leaf. Stir to combine.

Bring the pot to a boil, then reduce the heat to a low simmer. Taste the broth and adjust the salt to your liking (I added about 1/2 teaspoon, which was perfect for me). Loosely cover with a lid and cook for 13-15 minutes, or until the couscous is cooked through.

Add the kale and cilantro, stirring until the kale has fully wilted. Remove the pot from heat.

Squeeze in the lime juice and add a few cracks of fresh ground black pepper. Stir well, taste, and adjust seasonings as desired.

Serve each portion of soup with a serving of baked tofu, a sprinkle of the remaining scallions, and extra lime wedges if desired.

Expert Tips

• Portion to make life easier. I never expect anyone who’s sick to make a full soup from scratch—that’s just not realistic! Instead, when I’m feeling well, I make a batch of soup like this and freeze individual portions in a Souper Cube tray for those inevitable days when I get sick. This way, you can reheat one in the microwave or on the stovetop when you’re low on energy.
• Protein options. To boost protein, I opted for tofu crumble on top. Feel free to swap this with white beans or chickpeas when the soup is simmering with the couscous.
• Taste and adjust your soup. My favorite trick for adjusting soup flavor is to make the recipe as written, then bring the soup to a simmer. Once simmering, taste the broth and ask yourself if something is missing. Spoon out a little broth and use that as a “testing vessel.” Sprinkle it with salt or add a little acid, like lime juice, to see if that improves the flavor. If it’s too strong, dilute with a little more water. Once you know what the soup needs, adjust the entire pot accordingly.

Frequently Asked Questions

Make It Balanced

You can serve this soup base with any protein you love:

• Stir in beans like white beans or chickpeas when adding the broth and couscous.
• Cube some soft tofu to add to the broth as it simmers, or bake tofu nuggets to add on top when serving.
• Add edamame to the broth when stirring in the kale.

More Comforting Soups to Try

• Creamy Potato Leek Soup with Garlic Scallion Oil
• Ginger Miso Brothy Soup with Crispy Shredded Sesame Tofu
• Butternut Squash White Bean Soup with Crispy Sage
• Charred Cauliflower Sweet Potato Soup
• Chipotle Red Lentil Potato Soup

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.

Get Well Soup

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

• Author: Catherine Perez
• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes
• Yield: 4-6 servings
• Category: Soup
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

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Description

A nourishing, easy-to-make Get Well Soup packed with soothing ginger, turmeric and lime. Perfect for prepping ahead when you are in need of a comforting, nutritious recovery meal.

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Ingredients

Baked Tofu

• 1 lb super firm high protein tofu
• 2 tbsp tamari
• 2 tbsp rice vinegar
• 1 tsp light brown sugar
• 1/2 tsp coriander
• 1/4 tsp white pepper
• 1 1/2 tbsp potato starch
• 2 tbsp avocado oil
• Kosher salt

Soup Base

• 2 tbsp avocado oil
• 8 garlic cloves, 3 cloves thinly sliced and 5 cloves grated or minced
• 1 medium onion, diced
• 4 scallions, thinly sliced with white and green portions separated
• 1 serrano pepper, diced (optional)
• 2-inch knob of fresh ginger, grated or finely minced
• 1/2 tsp ground turmeric (optional)
• 2 tbsp mirin
• 7 cups good quality vegetable broth
• 1 cup dry pearl couscous
• 1 bay leaf
• 3 cups lacinato kale, stems removed and shredded
• 1/4 cup cilantro leaves, loosely packed
• 1 lime
• Freshly ground black pepper
• Kosher salt

For serving: Extra lime wedges and cilantro

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Instructions

For the Tofu

1. Preheat the oven to 425°F and prepare a parchment-lined baking tray.
2. Tear the tofu block into small bite-sized pieces (about 1/2-inch) and place them in a large bowl or airtight container. Pour the tamari and vinegar over the tofu, cover the container, then toss to evenly coat. Let the tofu sit for 10 minutes.
3. Coat the tofu with coriander, sugar, starch, pepper, and oil, then cover and toss again to evenly coat. Spread the tofu pieces out on the baking tray, ensuring each piece has space between it. Bake for 15 minutes, flip, then bake for an additional 5-10 minutes.

For the Soup Base

1. Heat the oil in a large soup pot over medium-low heat. When hot, add the thinly sliced garlic and sauté for 1-2 minutes until it begins to look golden in color.
2. Add the onion with a pinch of salt and continue to sauté for 3 minutes, or until the onion has softened.
3. Add the scallions and pepper. Stir well for about a minute, then add the remaining grated garlic, ginger, and turmeric. Continue to sauté for another minute, until fragrant.
4. Deglaze the pan with mirin, scraping the bottom with a spatula to lift any browned bits. Pour in the broth, then add the couscous and bay leaf. Stir to combine.
5. Bring the pot to a boil, then reduce the heat to a low simmer. Taste the broth and adjust the salt to your liking (I added about 1/2 teaspoon, which was perfect for me). Loosely cover with a lid and cook for 13-15 minutes, or until the couscous is cooked through.
6. Add the kale and cilantro, stirring until the kale has fully wilted. Remove the pot from heat.
7. Squeeze in the juice of the lime and add a few cracks of fresh ground black pepper. Stir well, taste, and adjust seasonings as desired.
8. Serve each portion of soup with a serving of baked tofu, a sprinkle of remaining scallions, and extra lime wedges if desired.

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Notes

Portion to make life easier. I never expect anyone when they are sick to make a full soup from scratch. That’s not realistic! Instead, when I’m feeling well I’ll make a batch of soup like this, and freeze individual portions in a souper cube tray for those inevitable days you do get sick. This way you can reheat one in the microwave or on the stovetop when you are sick and low energy.

Protein options. I wanted to prioritize a little higher protein with this soup, so I opted to use a tofu crumble on top. Feel free to swap by stirring in some white beans or chickpeas when the soup is simmering with the couscous.

Taste and adjust your soup. My favorite hack for adjusting soup flavor is to make the recipe as written and bring the soup to a simmer. Once simmering, taste the broth and ask yourself if you feel something is missing. Spoon out a little broth and use that as a flavoring vessel. Sprinkle it with salt or add a little acid like lime juice to see if that brings things to a better balance. If too strong, add a little more water to dilute it. Once you know what the soup is in need of, adjust the whole pot with that ingredient until it tastes 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 Get Well Soup first appeared on Plant Based RD.

The post Get Well Soup appeared first on Plant Based RD.

Why You’ll Love This Crispy Herbed Tofu

• An easy main event. A great plant-based protein coated in all the holiday seasonings making it a great addition to any holiday table.
• Protein Packed. While I love a good cauliflower steak or roasted mushrooms, they don’t offer a great amount of protein on their own. Including a protein-rich main like this offers at least 20 grams of protein on it’s own, which will leave you more satisfied and full.
• Baked not fried. This is designed to be a more heart healthy alternative to pan-fried cutlets. Baking it will still provide that crispy exterior, so you don’t feel like you are missing out.

Key Ingredients and Substitutions

• Tofu: I used super firm tofu to help save time. Extra firm tofu works really well here too. However, if using extra firm tofu, I would make sure to press the tofu for at least 15 minutes before using.
• Tamari: In this recipe, tamari can be swapped for soy sauce or coconut aminos.
• Lemon: Fresh lemon is preferred. Alternatively, you can use 1 tbsp of white wine vinegar to marinate the tofu with if desired.
• Breadcrumbs: I used panko breadcrumbs for the most crispy texture, but you can also use a different breadcrumb as desired. Do note that you should aim to use a variety that is not overly seasoned or you will want to change the amount of spices listed in the recipe.
• Nutritional Yeast: This helps add a lot of savory flavor to the crumb mixture. If you don’t have nutritional yeast available, you can always use more breadcrumbs and add extra spices to help season your breading.
• Herbs: I used a mixture of sage, thyme, and rosemary. Feel free to use more or less of any herb here based on your preference.
• Milk: I used soy milk, but you can also use almond milk. Do note that any milk used should always be a plain and unsweetened regardless of type and I would personally not recommend oat milk as it naturally tastes sweeter and may clash with the flavors in this dish.
• Vinegar: I used apple cider vinegar, but you can also use white wine vinegar.
• Seasoning: I used garlic powder, paprika, and salt to season the breadcrumbs. Feel free to add more spices based on your preference.
• Cornstarch: You can also use all-purpose flour if desired.

How to Make Crispy Herbed Tofu

Preheat the oven to 425F. Prepare a quarter sheet pan by brushing with 1-2 tbsp of oil to coat the bottom of the pan then set aside.

Cut your tofu block into 3-4 slabs lengthwise. Place the slabs in a resealable freezer bag or an airtight container with the tamari and lemon juice. Seal the container and gently shake to coat and set aside to marinate for at least 10 minutes.

Set up three shallow bowls. To one bowl add the cornstarch. To the second bowl add the milk and vinegar. Let it sit for 2-3 minutes, add a pinch of salt then whisk together.

Place the thyme, sage, and rosemary on a cutting board then finely mince with a knife. Add the minced herbs to the last bowl along with the breadcrumbs, nutritional yeast, lemon zest, garlic powder, paprika, and 1/2 tsp of salt.

Using one hand for wet ingredients and the other for dry ingredients, coat the slab of marinated tofu in cornstarch. Dip the coated tofu into the milk mixture then transfer to the bowl of seasoned breadcrumbs making sure the tofu is completely coated.

Transfer the breaded tofu to the baking tray and spray the tops of the tofu slabs with a little oil. Bake the tofu for 15 minutes, then flip and bake for an additional 5-10 minutes until golden.

Slice and serve the tofu as desired and enjoy.

Expert Tips

• Do a few tasks ahead of the week to save time. Marinate the tofu and prep the breadcrumb mixture in separate resealable bags a day or two prior to making this dish. This will eliminate some preptime and steps the day you plant to make this.
• Save time and use super firm tofu. Super firm tofu is different than extra firm tofu in that it is already pressed. You can oftentimes find vacuum packed, pre-pressed tofu like this in the same section they sell regular watery tubs of tofu.
• Bake it or shallow fry. I personally like to bake it, but if you’d like to shallow fry the recipe for a really amazing crunchy texture follow the following instructions. Add enough avocado oil to a high-sided saute pan so that it comes up 3/4 of an inch up the side of the pan. Heat the oil over medium heat and when hot add the breaded tofu. Cook the tofu for 3-4 minutes on each side or until golden in color. Then transfer to a paper towel lined plate to drain.
• Make it more flavorful. Pair this breaded tofu with a flavorful gravy to pour over when serving.

Frequently Asked Questions

Make It Balanced

This is a great high-protein main that can be paired with a lot of different sides. Consider enjoying this with any of the following to make it a meal:

• Starches: I love to serve this with things like Garlic Mashed Potatoes, Garlic Sage Toasted Quinoa Salad, or Moro.
• Vegetables: You can serve this with some roasted vegetables like Brussels sprouts or Shredded Cauliflower and Squash Salad with Apple Butter Tahini Dressing.

More Plant Protein Packed Mains to Try

• Brown Sugar Glazed Tofu
• Herby Lentil Mushroom Stuffed Honeynut Squash
• Soy Glazed Tofu Nuggets with Whipped Sage Butternut Squash
• Herby Roasted Chickpea Vegetable Wellington
• Roasted Lentils and Carrots with Marinated Onions

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.

Crispy Herbed Tofu

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

• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 25 minutes
• Total Time: 45 minutes
• Yield: 4 servings
• Category: Main Dish
• Method: Baking
• Cuisine: American
• Diet: Vegan

Print Recipe

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Description

These crispy herbed tofu cutlets offer all the savory flavor with a satisfying crunch. A protein packed main perfect for any holiday table.

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Ingredients

• Avocado oil and spray for baking
• 1, 16 oz package super firm tofu or extra firm tofu (if using extra firm press for 15 minutes before using)
• 2 tbsp tamari
• Juice and zest 1/2 a lemon
• 1/3 cup cornstarch or all-purpose flour
• 1/2 cup soy or almond milk
• 1 tsp apple cider vinegar
• 1 tsp fresh thyme leaves (about thyme 5 sprigs)
• 6 sage leaves
• 2 inch sprig of rosemary
• 1/2 cup panko breadcrumbs
• 1/4 cup nutritional yeast
• 1 tsp garlic powder
• 1/2 tsp paprika
• 1/2 tsp kosher salt and more to taste

For serving: your favorite gravy

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Instructions

1. Preheat the oven to 425F. Prepare a quarter sheet pan by brushing with 1-2 tbsp of oil to coat the bottom of the pan then set aside.
2. Cut your tofu block into 3-4 slabs lengthwise. Place the slabs in a resealable freezer bag or an airtight container with the tamari and lemon juice. Seal the container and gently shake to coat and set aside to marinate for at least 10 minutes.
3. Set up three shallow bowls. To one bowl add the cornstarch. To the second bowl add the milk and vinegar. Let it sit for 2-3 minutes, add a pinch of salt then whisk together.
4. Place the thyme, sage, and rosemary on a cutting board then finely mince with a knife. Add the minced herbs to the last bowl along with the breadcrumbs, nutritional yeast, lemon zest, garlic powder, paprika, and 1/2 tsp of salt.
5. Using one hand for wet ingredients and the other for dry ingredients, coat the slab of marinated tofu in cornstarch. Dip the coated tofu into the milk mixture then transfer to the bowl of seasoned breadcrumbs making sure the tofu is completely coated.
6. Transfer the breaded tofu to the baking tray and spray the tops of the tofu slabs with a little oil. Bake the tofu for 15 minutes, then flip and bake for an additional 5-10 minutes until golden.
7. Slice and serve the tofu as desired and enjoy.

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Notes

Do a few tasks ahead of the week to save time. Marinate the tofu and prep the breadcrumb mixture in separate resealable bags a day or two prior to making this dish. This will eliminate some preptime and steps the day you plant to make this.

Save time and use super firm tofu. Super firm tofu is different than extra firm tofu in that it is already pressed. You can oftentimes find vacuum packed, pre-pressed tofu like this in the same section they sell regular watery tubs of tofu.

Feel free to shallow fry. I personally like to bake it, but if you’d like to shallow fry the recipe for a really amazing crunchy texture follow the following instructions. Add enough avocado oil to a high-sided saute pan so that it comes up 3/4 of an inch up the side of the pan. Heat the oil over medium heat and when hot add the breaded tofu. Cook the tofu for 3-4 minutes on each side or until golden in color. Then transfer to a paper towel lined plate to drain.

Make it more flavorful. Pair this breaded tofu with a flavorful gravy to pour over when serving.

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 Crispy Herbed Tofu first appeared on Plant Based RD.

The post Crispy Herbed Tofu 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

Print Recipe

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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

Cook Mode Prevent your screen from going dark

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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.

This Thanksgiving Leftovers Sandwich with the “Moist Maker” is plant-based and inspired by the classic sandwich from Friends while still giving all the holiday food vibes in each bite.

“Yeah. You see my-my sister makes these amazing turkey sandwiches. Her secret is, she puts a, an extra slice of gravy soaked bread in the middle; I call it the Moist Maker. Anyway, I-I put my sandwich in the fridge over here…”

This Friends episode played last week in the background as I was planning out recipes for the month, which then planted the idea of trying to make my own version using plant-based ingredients instead. Food is fun, and I wanted to have some fun.

Why You’ll Love This Thanksgiving Leftovers Sandwich with the “Moist Maker”

• A great way to use up leftovers. I always make a lot of mushroom gravy and cranberry sauce this time of year, and I’m always trying to find ways to use it up. This sandwich helps solve that problem.
• High in plant-based protein. I love making tofu slices for the week as an easy way to add protein at lunch time. Makes for easier sandwich building for the week and you can customize the flavor based on your own preference.
• Fun food from familiar places. If you’ve ever seen the classic episode of Friends where Ross describes his perfect thanksgiving sandwich, this is just my take on it. Being plant-based doesn’t mean you can’t have fun with your food and I hope this presents that case clearly.

Key Ingredients and Substitutions

• Tofu: I used super firm tofu, which is already pre-pressed. If you can only find extra firm tofu, just make sure to press for 15-20 minutes before using to remove excess moisture.
• Brussels Sprouts: Feel free to use shredded cabbage if desired.
• Red Onion: You can also use white onion or shallots if desired.
• Bouillon Cube: I used a vegan “chicken” bouillon cube from Edward & Sons. You can also use a bouillon paste or regular vegetable bouillon if desired.
• Tamari: This is a type of generally wheat free soy sauce. Feel free to use regular soy sauce or coconut aminos as desired.
• White Wine Vinegar: Feel free to use apple cider vinegar or rice vinegar instead.
• Lime: This can be swapped with lemon if preferred. Regardless of what you use, make sure it is fresh that way you can use the zest.
• Sourdough Bread: I like sourdough bread for the gut health benefits, but use the bread you enjoy most for sandwiches.
• Cranberry Sauce: I used a homemade cranberry sauce, which you can find here.
• Mushroom Gravy: I used a homemade mushroom gravy, which you can find here.

How to Make a Thanksgiving Leftovers Sandwich with the “Moist Maker”

Preheat the oven to 400F. Remove the block of tofu from its package and pat dry with a clean towel. Using a sharp knife, cut the block into thin slabs and place the pieces in a shallow bowl or airtight container.

To a small bowl or large measuring cup, add the tamari, vinegar, oil, maple syrup, nutritional yeast, bouillon cube, herbs, and garlic then whisk to combine. Pour the marinade overtop of the tofu slices then tilt the container side to side to make sure the slices are coated then set aside.

Place the slices on a parchment lined baking tray then bake for 8 minutes (make sure to reserve the marinating liquid). Flip the tofu then use a pastry brush to brush some of the leftover marinade on top of each slice to coat. Bake the slices for another 7-8 minutes until the slices become golden brown in color.

To a mixing bowl, add the brussels sprouts, onion, vinegar, lime, maple syrup, oil and a pinch of salt. Use clean hands to rub the ingredients together until the brussels sprouts and onions have softened significantly.

Toast 2 slices of bread as desired then rub the garlic clove over one side of each slice of bread. Take the 3rd slice of bread and dip it into some gravy to coat completely.

To assemble, spread some cranberry sauce over both slices of bread, then layer a few slices of tofu overtop. Top with the gravy soaked bread then layer with the brussels slaw and top with the other slice of bread and enjoy.

Expert Tips

• Take advantage of all your leftovers. I’m sharing some tofu slices and slaw I meal prepped for the week, but if you have any salad or protein option that you made for the holidays still available, it works perfectly here, which means no additional cooking needed. Make the sandwich work for you!
• Make it more convenient. Don’t have leftovers? Here are some ideas for what you can use to make this sandwich on the fly. Use some prepared products like this mushroom gravy, canned cranberry sauce, these plant-based turkey slices, and a pre-shaved brussels sprout bag from the produce section.
• Use the tofu that works best for you. I used a block of super firm tofu that comes in vacuum sealed packaging (specifically I used Nasoya’s, but Trader Joe’s has one as well as WildWood), which means I don’t have to press the tofu. You can use extra firm tofu, but I would recommend making sure to press it before using.

Frequently Asked Questions

Sides You Can Add to Your Sandwich

These were the two pieces of homemade leftover I used to build my sandwich:

• Mushroom Gravy
• Cranberry Sauce

You can absolutely use more leftovers to add if desired!

• Mashed Potatoes
• Stuffing
• Brown Sugar Glazed Tofu

More Sandwich Recipes to Try

• Caramelized Onion Chickpea Salad Sandwich
• Maple Balsamic Tofu Sandwich
• Spinach Artichoke White Bean Sandwich
• Smoky Maple Tempeh Hash Breakfast Sandwich
• Peanut Miso Cucumber Crunch 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.

The Thanksgiving Leftovers Sandwich with the “Moist Maker”

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

• Author: Catherine Perez
• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Yield: 3-4 sandwiches
• Category: Sandwich
• Method: Roasting
• Cuisine: American
• Diet: Vegan

Print Recipe

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Description

This Thanksgiving Leftovers Sandwich with the “Moist Maker” is plant-based and inspired by the classic sandwich from Friends while still giving all the holiday food vibes in each bite.

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Ingredients

Tofu Slices

• 1, 16 oz block of super firm tofu
• 2 tbsp tamari
• 2 tbsp white wine vinegar
• 1 1/2 tbsp avocado oil
• 1 tbsp maple syrup
• 1 tbsp nutritional yeast
• 1/2 a veggie bouillon cube (I used a vegan “chicken” flavor)
• 1 tbsp minced fresh herbs of choice (I did 1 tsp fresh rosemary, 1 tsp fresh thyme, 1 tsp fresh sage)
• 1/2 tsp garlic powder

Brussels Sprout Slaw

• 1/2 lb brussels sprouts, thinly sliced
• 1/2 small red onion, thinly sliced
• 1/2 tbsp white wine vinegar
• Zest and juice of 1/2 lime
• 1 tsp maple syrup
• 2 tsp extra virgin olive oil
• Kosher salt

Assembly Per Sandwich

• 3 slices Sourdough Bread
• 1 clove garlic, cut in half
• Leftover Mushroom Gravy
• Leftover Cranberry Sauce

Cook Mode Prevent your screen from going dark

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Instructions

1. Preheat the oven to 400F. Remove the block of tofu from its package and pat dry with a clean towel. Using a sharp knife, cut the block into thin slabs and place the pieces in a shallow bowl or airtight container.
2. To a small bowl or large measuring cup, add the tamari, vinegar, oil, maple syrup, nutritional yeast, bouillon cube, herbs, and garlic then whisk to combine. Pour the marinade overtop of the tofu slices then tilt the container side to side to make sure the slices are coated then set aside.
3. Place the slices on a parchment lined baking tray then bake for 8 minutes (make sure to reserve the marinating liquid). Flip the tofu then use a pastry brush to brush some of the leftover marinade on top of each slice to coat. Bake the slices for another 7-8 minutes until the slices become golden brown in color.
4. To a mixing bowl, add the brussels sprouts, onion, vinegar, lime, maple syrup, oil and a pinch of salt. Use clean hands to rub the ingredients together until the brussels sprouts and onions have softened significantly.
5. Toast 2 slices of bread as desired then rub the garlic clove over one side of each slice of bread. Take the 3rd slice of bread and dip it into some gravy to coat completely.
6. To assemble, spread some cranberry sauce over both slices of bread, then layer a few slices of tofu overtop. Top with the gravy soaked bread then layer with the brussels slaw and top with the other slice of bread and enjoy.

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Notes

Take advantage of all your leftovers. I’m sharing some tofu slices and slaw I meal prepped for the week, but if you have any salad or protein option that you made for the holidays still available, it works perfectly here, which means no additional cooking needed. Make the sandwich work for you!

Make it more convenient. Don’t have leftovers? Here are some ideas for what you can use to make this sandwich on the fly. Use some prepared products like this mushroom gravy, canned cranberry sauce, these plant-based turkey slices, and a pre-shaved brussels sprout bag from the produce section.

Use the tofu that works best for you. I used a block of super firm tofu that comes in vacuum sealed packaging (specifically I used Nasoya’s, but Trader Joe’s has one as well as WildWood), which means I don’t have to press the tofu. You can use extra firm tofu, but I would recommend making sure to press it before using. For a soy-free alternative try Big Mountain Foods Soy-Free tofu and see FAQ section for additional notes. 

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 The Thanksgiving Leftovers Sandwich with the “Moist Maker” first appeared on Plant Based RD.

The post The Thanksgiving Leftovers Sandwich with the “Moist Maker” appeared first on Plant Based RD.

Why You’ll Love This Herby Lentil Mushroom Stuffed Honeynut Squash

• A complete meal. This stuffed squash can be used as a fun main to build around for the holidays. It contains all the major macronutrients, so even if you enjoy this on its own, you will feel full and satisfied.
• Packed with nutrients. Stuffing the squash with lentils helps to add a significant amount of gut supporting fiber and protein to your plate.
• Easy to make. This recipe uses simple ingredients and techniques to help layer flavor. Need it even more simplified? Find all the recommended tips below!

Key Ingredients and Substitutions

• Squash: I used honeynut squash. This is a variety of squash very similar to butternut squash, but is smaller and more concentrated in flavor. This squash variety can be found in farmer’s markets, Whole Foods and even in some local grocery stores. I got mine from ShopRite here on the east coast. Feel free to use a different squash like butternut squash or acorn squash if you don’t have honeynut squash available in your area.
• Lentils: I recommend small French lentils or small brown lentils. Feel free to cook them from scratch with a bouillon cube. Or for convenience, use canned or pre-cooked lentils instead. Do not use red lentils! If not a fan of lentils, try the filling with canned chickpeas instead.
• Herbs: I used a combination of sage, thyme, and rosemary for the filling and fresh parsley and mint for the herby topping.
• Shallots: Feel free to swap with some diced red onion as an alternative.
• Mushrooms: I used baby bella mushrooms, but regular white button mushrooms can work as well. If you don’t like mushrooms, you can use diced zucchini, crumbled tofu or vegan sausage. Compared to cooking the mushrooms, do note you can saute these alternatives normally with oil in the pan first.
• Tamari: Feel free to use soy sauce or coconut aminos instead.
• Pecans: Walnuts are a good alternative, but if you need a nut-free option try this with pumpkin seeds or sunflower seeds.
• Cranberries: I used dried cranberries, but feel free to use a different dried fruit of your choosing. You can also swap with some fresh pomegranate seeds.
• Maple Syrup: This is my sweetener of choice, but feel free to swap with some light brown sugar instead.

How to Make an Herby Lentil Mushroom Stuffed Honeynut Squash

Preheat the oven to 425F. Place the squash halves on a baking tray cut side up and drizzle with a tbsp of oil and sprinkle well with salt and pepper. Roast in the oven on the bottom rack for 20 minutes.

In a small bowl, whisk together 2 tbsp oil, maple syrup, mustard, thyme and a pinch of salt. Use a pastry brush to brush some of the mixture over the flesh of the squash. Return to the oven for another 20-25 minutes or until the squash is soft, basting the squash with more of the mix half way.

To a large skillet over medium low heat, add the mushrooms and spread them evenly over the bottom of the pan. Allow the mushrooms to cook undisturbed for about 4-5 minutes then give the mushrooms a stir. Spread them back out on the pan then cook again for 2 minutes to cook off any remaining liquid. Add a 1/2 tablespoon of oil and a pinch of salt and sauté for 1-2 minutes. Stir in the sage, rosemary, thyme, and tamari to coat then transfer the mushrooms to a bowl and set aside.

To the same pan add 1 tbsp of oil then add the shallots and a pinch of salt and sauté until translucent. Stir in the garlic and sauté for a minute until fragrant then stir in the coriander and fennel seeds then continue to sauté for a minute.

Pour in the lentils and mushrooms and saute for about 3 minutes then remove from heat.

To a separate bowl add the parsley, mint, pecans, cranberries, lemon zest and juice, pinch of salt and a drizzle of olive oil then toss together to mix.

For the dressing add the oil, vinegar, garlic, mustard, onion powder, maple syrup, tamari, and salt to a blender cup and blend on high until the dressing is fully mixed and creamy.

Now assemble, place the squash halves on a serving platter and fill the cavities with the lentil mixture. Sprinkle each squash with the cranberry herb topping and serve each squash with a drizzle of the dressing.

Expert Tips

• Cook the filling and blend the dressing in advance. Save some time closer to the holiday by making the lentil filling and dressing in advance. Then all you’ll need to do is roast the squash and toss the herby topping the day of any gatherings.
• Cooking time for the squash may vary. I’m providing a general roasting time for the squash. Do note that your squash may need more or less time based on the size and thickness of your squash. If your squash doesn’t appear tender and easy to pierce with a fork, cook for a little longer.
• Make it convenient. Save extra time by using pre-cooked lentils. I love using either the ones from Trader Joe’s or I’ll use canned small brown lentils from Rienzi! You can also decide to use a pre-made dressing to serve this squash with. Try this with a creamy dressing of your choosing like a creamy balsamic.

Frequently Asked Questions

Make It Balanced

This dish is designed as a complete nutrition packed meal, but can still be enjoyed with additional sides for any holiday gathering. If you are looking for additional recipes to enjoy alongside this squash, consider the following:

• Easy Vegan Stuffed Mushrooms
• Garlic Sage Toasted Quinoa Salad
• Pumpkin Olive Oil Cake

More Wholesome Plant-Based Recipes to Try

• Lemon Glazed Roasted Carrots and Rice Salad
• Soy Glazed Tofu Nuggets with Whipped Sage Butternut Squash
• Roasted Cabbage Slaw with Sweet Sesame Onions
• Moro de Guandules con Coco
• Herb Roasted Chickpea Vegetable Wellington

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 Lentil Mushroom Stuffed Honeynut Squash

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

• Author: Catherine Perez
• Prep Time: 25 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour 10 minutes
• Yield: 4 servings
• Category: Main Dish
• Method: Roasting
• Cuisine: American
• Diet: Vegan

Print Recipe

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Description

This Herby Lentil Mushroom Stuffed Honeynut Squash is warming and layered with fall flavors. Packed with plant-protein, this meal will keep you full and nourished this holiday season.

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Ingredients

Roasted Honeynut Squash

• 4 honeynut squash, halved and seeds scooped out
• Avocado oil for roasting and cooking
• Kosher salt
• Fresh cracked black pepper
• 2 cloves garlic, grated
• 2 tbsp maple syrup
• 1 tsp dijon mustard
• 1 tsp thyme leaves

Mushrooms and Lentils

• 10 oz baby bella mushrooms, minced
• 2 shallots, minced
• 3 cloves garlic, grated
• 1 tsp ground coriander
• 1/2 tsp fennel seeds
• 1 tbsp minced fresh sage leaves
• 2 tsp minced fresh rosemary
• 1 tsp fresh thyme leaves
• 1 tsp tamari
• 2 cups cooked French lentils

Cranberry Herb Topping

• 1/3 cup fresh parsley leaves, roughly chopped
• 2 tbsp fresh mint leaves, roughly chopped
• 1/4 cup pecans, minced
• 1/4 cup dried cranberries
• Juice and zest of 1/2 a lemon
• 1–2 tsp extra virgin olive oil

Creamy Balsamic Dressing

• 3 tbsp extra virgin olive oil
• 3 tbsp aged balsamic vinegar
• 1 clove garlic, grated
• 1 tsp dijon mustard
• 1/2 tsp onion powder
• 1 tbsp maple syrup
• 1 tsp tamari
• 1/4 tsp kosher salt or more to taste

Cook Mode Prevent your screen from going dark

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Instructions

1. Preheat the oven to 425F. Place the squash halves on a baking tray cut side up and drizzle with a tbsp of oil and sprinkle well with salt and pepper. Roast in the oven on the bottom rack for 20 minutes.
2. In a small bowl, whisk together 2 tbsp oil, maple syrup, mustard, thyme and a pinch of salt. Use a pastry brush to brush some of the mixture over the flesh of the squash. Return to the oven for another 20-25 minutes or until the squash is soft, basting the squash with more of the mix half way.
3. To a large skillet over medium low heat, add the mushrooms and spread them evenly over the bottom of the pan. Allow the mushrooms to cook undisturbed for about 4-5 minutes then give the mushrooms a stir. Spread them back out on the pan then cook again for 2 minutes to cook off any remaining liquid. Add a 1/2 tablespoon of oil and a pinch of salt and sauté for 1-2 minutes. Stir in the sage, rosemary, thyme, and tamari to coat then transfer the mushrooms to a bowl and set aside.
4. To the same pan add 1 tbsp of oil then add the shallots and a pinch of salt and sauté until translucent. Stir in the garlic and sauté for a minute until fragrant then stir in the coriander and fennel seeds then continue to sauté for a minute.
5. Pour in the lentils and mushrooms and saute for about 3 minutes then remove from heat.
6. To a separate bowl add the parsley, mint, pecans, cranberries, lemon zest and juice, pinch of salt and a drizzle of olive oil then toss together to mix.
7. For the dressing add the oil, vinegar, garlic, mustard, onion powder, maple syrup, tamari, and salt to a blender cup and blend on high until the dressing is fully mixed and creamy.
8. Now assemble, place the squash halves on a serving platter and fill the cavities with the lentil mixture. Sprinkle each squash with the cranberry herb topping and serve each squash with a drizzle of the dressing.

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Notes

Cook the filling and blend the dressing in advance. Save some time closer to the holiday by making the lentil filling and dressing in advance. Then all you’ll need to do is roast the squash and toss the herby topping the day of any gatherings.

Cooking time for the squash may vary. I’m providing a general roasting time for the squash. Do note that your squash may need more or less time based on the size and thickness of your squash. If your squash doesn’t appear tender and easy to pierce with a fork, cook for a little longer.

Make it convenient. Save extra time by using pre-cooked lentils. I love using either the ones from Trader Joe’s or I’ll use canned small brown lentils from Rienzi! You can also decide to use a pre-made dressing to serve this squash with. Try this with a creamy dressing of your choosing like a creamy balsamic.

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 Lentil Mushroom Stuffed Honeynut Squash first appeared on Plant Based RD.

The post Herby Lentil Mushroom Stuffed Honeynut Squash appeared first on Plant Based RD.

Why You’ll Love This Ginger Miso Brothy Soup

• Simple ingredients. A very flavorful broth using a smaller batch of thoughtful ingredients. This makes this soup much easier to put together in a shorter amount of time.
• Good for your gut. The base of this soup is miso paste, which is a probiotic loaded with good for your gut bacteria. You may also benefit from the resistant starch found in this recipe too. Find information on that below!
• Bowl of comfort. Brothy soups are incredibly comforting especially this time of year. Let the warmth and the fragrant aromatics provide all the cozy feelings you maybe needing in this very moment.

Key Ingredients and Substitutions

• Tofu: Since we are shredding tofu, I would recommend using a super firm tofu like Nasoya or a high protein tofu variety that comes in a vacuum sealed package. If you only have extra firm tofu on hand, I recommend pressing it for at least 20 minutes before using then crumbling it with your hands instead of shredding. As crumbles you can still season and cook in the same manor.
• Sesame: I used two forms of sesame in this recipe, sesame seeds and sesame oil. Optional if you have a sesame allergy.
• Aromatics: I included onions, spring onions, garlic and ginger to help make this broth extra flavorful.
• Pepper: I like my broth on the spicier side, so I like to include a Fresno pepper. If you are not into spice, feel free to replace with a half of a small red bell pepper.
• Miso Paste: I used a yellow miso paste. White miso can also work here too.
• Dried Mushrooms: For an extra boost to the broth, I like to used some dried shiitake mushrooms. Feel free to leave this out if you don’t have this on hand. If you feel you need an extra boost of umami, try adding a teaspoon of mushroom powder or tamari.
• Rice: Use leftover rice if you have it on hand or swap for a different grain of your choosing. This can work with quinoa, farro, or noodles if you prefer!

How to Make Ginger Miso Brothy Soup with Shredded Sesame Tofu

Preheat the one to 425F and line a baking tray with parchment paper. Place a box grater over the tray and grate the tofu over the largest holes to create tofu shreds. Top the tofu with the tamari, vinegar, cornstarch, and sesame seeds then drizzle with the oil. Toss to coat then spread the shreds into a single layer on the tray. Bake in the oven for 15 minutes then toss the shreds using tongs and bake again for 5-8 minutes.

Heat oil in a large pot over medium low heat. When hot, add the onion with a pinch of salt and saute for 5 minutes or until the onions have started to soften and become golden in color. Add the ginger, garlic, pepper, and scallions and continue to saute until fragrant, about 2 minutes.

Add in the dried mushrooms and 3 1/2 cups water. Stir to combine, bring to a boil then reduce to a simmer for 15 minutes.

While you wait, add the miso paste and the remaining 1 cup of water and sesame oil to a large glass measuring cup and whisk together until the miso is fully dissolved with no lumps.

Remove the mushrooms from the soup pot then pour in the miso mixture and add the lemon zest and juice. Use an immersion blender to blend the broth smooth then stir in the remaining scallions.

To serve, add a scoop of rice to a serving bowl then ladle the broth around the rice. Top with the crispy tofu and garnish with extra sesame oil if desired.

Expert Tips

• Prepare the broth in advance. If you are looking to meal prep this meal, I highly recommend preparing the broth of the soup in advance and storing in the fridge. Then when you want to enjoy this meal, all you need to do is heat up the broth and prepare your tofu or protein of choice.
• Add the miso at the very end on low heat. Miso paste is full of probiotics that are sensitive to heat. Make sure to lower the heat and add towards the end of cooking to preserve the flavor and gut benefits it provides!
• Adjust the flavors to your liking. Feel free to change up the aromatics being used. If not a big fan of ginger, feel free to lean more into the onion, garlic, and miso flavors of the soup. Don’t like the taste of sesame? Feel free to leave that out.

Frequently Asked Questions

Keep It Balanced

This soup provides a balance of energy supporting carbohydrates from the rice and protein from the sesame tofu. To make this even more balanced you can:

• Serve this soup with extra vegetables. This can include cooking in some diced carrots with the onions in the beginning or stirring in some greens like spinach or thinly sliced baby bok choy towards the end of cooking.
• Add an extra boost of fiber and protein. Consider topping this soup with some edamame when serving.

More Comforting Soup Recipes

• Creamy Chipotle Lime White Bean Soup
• Butternut Squash White Bean Soup with Crispy Sage
• Pesto Broccoli Orzo Soup
• Charred Cauliflower Sweet Potato Soup
• Kimchi Jjigae (Kimchi Stew)

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 Miso Brothy Soup with Crispy Shredded Sesame Tofu

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

• Author: Catherine Perez
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 4 servings
• Category: Soup
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

Print Recipe

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Description

This Ginger Miso Brothy Soup uses a comforting and gut-friendly broth served with rice and crispy sesame tofu. Easy to make and satisfying!

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Ingredients

Shredded Sesame Tofu

• 1lb block super firm tofu
• 1 1/2 tbsp tamari
• 1 tbsp rice vinegar
• 1 tbsp cornstarch
• 1 tbsp sesame seeds
• 1 1/2 tbsp avocado oil

Ginger Miso Brothy Soup

• 2 tsp avocado oil
• 1/2 medium yellow onion
• 4 thin slices of fresh ginger root
• 5 cloves garlic, thinly sliced
• 1 Fresno pepper thinly sliced
• 3 scallions, thinly sliced with white and green ends separated
• 3 dried shiitake mushrooms
• 4 1/2 cups hot water
• 2–3 tbsp yellow miso paste
• 2 tsp sesame oil, plus more for serving
• Juice and zest of half a lemon
• Kosher salt, as needed
• Cooked rice, for serving

Cook Mode Prevent your screen from going dark

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Instructions

1. Preheat the one to 425F and line a baking tray with parchment paper. Place a box grater over the tray and grate the tofu over the largest holes to create tofu shreds. Top the tofu with the tamari, vinegar, cornstarch, and sesame seeds then drizzle with the oil. Toss to coat then spread the shreds into a single layer on the tray. Bake in the oven for 15 minutes then toss the shreds using tongs and bake again for 5-8 minutes.
2. Heat oil in a large pot over medium low heat. When hot, add the onion with a pinch of salt and saute for 5 minutes or until the onions have started to soften and become golden in color. Add the ginger, garlic, pepper, and scallions and continue to saute until fragrant, about 2 minutes.
3. Add in the dried mushrooms and 3 1/2 cups water. Stir to combine, bring to a boil then reduce to a simmer for 15 minutes.
4. While you wait, add the miso paste and the remaining 1 cup of water and sesame oil to a large glass measuring cup and whisk together until the miso is fully dissolved with no lumps.
5. Remove the mushrooms from the soup pot then pour in the miso mixture and add the lemon zest and juice. Use an immersion blender to blend the broth smooth then stir in the remaining scallions.
6. To serve, add a scoop of rice to a serving bowl then ladle the broth around the rice. Top with the crispy tofu and garnish with extra sesame oil if desired.

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Notes

Prepare the broth in advance. If you are looking to meal prep this meal, I highly recommend preparing the broth of the soup in advance and storing in the fridge. Then when you want to enjoy this meal, all you need to do is heat up the broth and prepare your tofu or protein of choice.

Add the miso at the very end on low heat. Miso paste is full of probiotics that are sensitive to heat. Make sure to lower the heat and add towards the end of cooking to preserve the flavor and gut benefits it provides!

Adjust the flavors to your liking. Feel free to change up the aromatics being used. If not a big fan of ginger, feel free to lean more into the onion, garlic, and miso flavors of the soup. Don’t like the taste of sesame? Feel free to leave that out.

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 Miso Brothy Soup with Crispy Shredded Sesame Tofu first appeared on Plant Based RD.

The post Ginger Miso Brothy Soup with Crispy Shredded Sesame Tofu appeared first on Plant Based RD.