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

Why You’ll Love Cold Sesame Miso Noodles

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

Key Ingredients and Substitutions

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

How to Make Cold Sesame Miso Noodles

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

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

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

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

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

Expert Tips

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

Frequently Asked Questions

Change Up the Nutrition

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

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

More No Cook Meals

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

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

Cold Sesame Miso Noodles

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

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

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Description

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

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Ingredients

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

Sesame Miso Dressing

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

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Instructions

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

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Notes

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

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

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

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

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

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

If you’re following along, this is recipe 4 in our ingredient prep series for the week. Feel free to jump around to different recipes as we continue and don’t forget to grab a copy of this week’s ingredient prep right here! And here are the other recipes for this week.

• Green Goddess Smashed Potato Salad
• Chimichurri Meatball Grain Bowls
• Herby Roasted Butter Bean Wraps
• Chimichurri Marinated Chickpeas Over Toasted Garlic Quinoa

Why You’ll Love Lemon Dill Orzo Pasta Salad with Tofu Cutlets

• High in protein: The tofu and pasta help to add a good amount of protein to our meal to help make it more satisfying and filling.
• Easy to make: Since we’ve completed some of the more annoying parts of prep ahead of time, you can start dredging and cooking right away.
• Easy to customize. Change out the veggies to better fit your mood and preferences.

Key Ingredients and Substitutions

• Tofu: I used extra firm tofu. If you want to skip pressing your tofu, you can also use super firm tofu (a variety of tofu that is usually sold in vacuum sealed packaging and tends to be denser in texture).
• Cornstarch: Feel free to use potato starch or arrowroot powder instead.
• Nutritional Yeast: You can leave this out, but note that it does add a level of umami flavor to the outside coating. Alternatively, feel free to add a teaspoon of garlic powder in it’s place if you can’t find it in your area.
• Lemon Pepper: Adds flavor to our dredging, but feel free to experiment with some other seasoning mixes as desired. This would also be great with all-purpose seasoning mix or even something like Old Bay. Just note that if using a seasoning mix that contains salt, you may want to use less to avoid your dredge from being overly salty.
• Orzo: If you are gluten-free try this with Banza’s Protein Rice. It looks like orzo and cooks like orzo, but has the extra benefit of more protein.
• Herby Yogurt Dressing: This is from our previous meal, which you can find all the ingredients and substitutions for here.
• Snap Peas: Asparagus or regular peas are great alternatives I love to use here. Both are in season in the Spring, so use the option that is cheapest and most available to you.
• Kale: Using up some more kale from the pile, but feel free to omit if desired or use a different green like Swiss chard or spinach.

How to Make Lemon Dill Orzo Pasta Salad with Tofu Cutlets

Prep in Advance

Cut the tofu into 3 equal slabs lengthwise, then cut those slabs in half and place into a shallow storage container or reusable bag. Add the tamari and vinegar, seal the container and give it a few gentle shakes to properly coat then place in the fridge to marinate.

Properly clean, dry, cut and store kale and snap peas accordingly.

When Ready to Prep

To a shallow bowl add the cornstarch, nutritional yeast, lemon pepper, and a generous pinch of salt then whisk together. Dredge the slabs of tofu in the cornstarch mixture and set aside.

Bring a large saucepan filled with water to a boil and generously salt the water. Once boiling, add the orzo and cook according to package instructions until al dente, stirring occasionally to prevent the pasta from sticking. Drain the pasta and place it back in the pot with the extra virgin olive oil, lemon zest and juice then toss to coat. Cover and set aside.

Heat a large non-stick skillet with your oil over medium heat. When hot, add the tofu and sear for 5 minutes on one side undisturbed. Flip the tofu and cook for an additional 5 minutes or until both sides are golden. Transfer the tofu to paper towels to drain.

To the same pan used for the tofu, add the shallot with a pinch of salt and sauté for 2-3 minutes. Add the snap peas then the kale and continue to sauté until the kale has completely wilted, about 4-5 minutes.

Transfer the cooked veggies to the pot of orzo add the dressing and toss together to combine.

Portion the orzo, top with 2 slabs of tofu and serve with lemon wedges, then enjoy.

Expert Tips

• If you are using lemon pepper seasoning containing salt, you do not need to add additional salt to the cornstarch mixture.
• Change up the veggies. The kale and snap peas just happened to be the veggies I got locally on sale. Other greens can work really well here including Swiss chard and asparagus.
• If your pasta appears dry after dressing it, add a splash of water or more dressing. Pasta is absorbent, so over time the pasta will dry out after it is dressed. To help return that creamy factor, toss your pasta with a 1-2 tablespoons of water at a time until your desired consistency is achieved.

Frequently Asked Questions

How to Serve

Serve the dressed orzo and top with 2 slabs of tofu. I like to thinly slice my tofu into strips to make it look nicer when serving, but totally not necessary. Top with some red pepper flakes for a little heat and serve with lemon wedges as desired.

More Pasta Dishes to Try

• Lemon Basil Pasta Salad
• Caramelized Onion Pasta
• Creamy Red Pesto Pasta
• Spicy Miso Pasta
• Marinated Kale Pasta Salad with Maple Mustard Dressing

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.

Lemon Dill Orzo Pasta Salad with Tofu Cutlets

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

• Author: Catherine Perez
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 3 servings
• Category: Main Dish
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

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Description

This Lemon Dill Orzo Pasta Salad is served topped with lemon pepper coated tofu cutlets. High in protein for a satisfying and easy weeknight dinner.

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Ingredients

• 1 lb block extra firm tofu, pressed and drained
• 2 tbsp tamari
• 2 tbsp rice vinegar
• 3 tbsp cornstarch
• 1 tbsp nutritional yeast
• 1 tsp lemon pepper seasoning (no salt added)
• Kosher salt
• 2 tbsp avocado oil
• 3/4 cup orzo
• 1 tbsp extra virgin olive oil
• Juice and zest of 1/2 a lemon
• 1 shallot, diced
• 1/2 cup snap peas, cut on a bias
• 1 cup kale, shredded
• 1/2 cup Green Goddess Dressing or more as desired
• Lemon wedges for serving

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Instructions

Prep in Advance

1. Cut the tofu into 3 equal slabs lengthwise, then cut those slabs in half and place into a shallow storage container or reusable bag. Add the tamari and vinegar, seal the container and give it a few gentle shakes to properly coat then place in the fridge to marinate.
2. Properly clean, dry, cut and store kale and snap peas accordingly.

When Ready to Prep

1. To a shallow bowl add the cornstarch, nutritional yeast, lemon pepper, and a generous pinch of salt then whisk together. Dredge the slabs of tofu in the cornstarch mixture and set aside.
2. Bring a large sauce pan filled with water to a boil and generously salt the water. Once boiling, add the orzo and cook according to package instructions until al dente, stirring occasionally to prevent the pasta from sticking. Drain the pasta and place it back in the pot with the extra virgin olive oil, lemon zest and juice then toss to coat. Cover and set aside.
3. Heat a large non-stick skillet with your oil over medium heat. When hot, add the tofu and sear for 5 minutes on one side undisturbed. Flip the tofu and cook for an additional 5 minutes or until both sides are golden. Transfer the tofu to paper towels to drain.
4. To the same pan used for the tofu, add the shallot with a pinch of salt and sauté for 2-3 minutes. Add the snap peas then the kale and continue to sauté until the kale has completely wilted, about 4-5 minutes.
5. Transfer the cooked veggies to the pot of orzo add the dressing and toss together to combine.
6. Portion the orzo, top with 2 slabs of tofu and serve with lemon wedges, then enjoy.

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Notes

If you are using lemon pepper seasoning containing salt, you do not need to add additional salt to the cornstarch mixture.

Change up the veggies. The kale and snap peas just happened to be the veggies I got locally on sale. Other greens can work really well here including Swiss chard and asparagus.

If your pasta appears dry after dressing it, add a splash of water or more dressing. Pasta is absorbent, so over time the pasta will dry out after it is dressed. To help return that creamy factor, toss your pasta with a 1-2 tablespoons of water at a time until your desired consistency is achieved.

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 Lemon Dill Orzo Pasta Salad with Tofu Cutlets first appeared on Plant Based RD.

The post Lemon Dill Orzo Pasta Salad with Tofu Cutlets appeared first on Plant Based RD.

Why You’ll Love These Lemongrass Tofu Cutlets

• Packed with refreshing flavor. Lemongrass adds such a lovely bright flavor to meals, which makes it the perfect ingredient to use as we head into warmer months.
• Customizable. Change up the veggies and adjust the seasonings more to your liking with some of the tips below.
• Nourishing. This bowl includes a good source of protein from the tofu and lots of colorful veggies packed with antioxidants and fiber. Filling and satisfying all at once.

Key Ingredients and Substitutions

• Tofu: I used extra firm tofu. If using this type of tofu, make sure to drain and press accordingly to remove as much excess water as possible. If you need a quicker option, use super firm tofu or a tofu that is sold in a vacuum sealed package, so you can skip pressing it.
• Lemongrass: A lot of stores may carry some form of lemongrass. Ethnic stores may carry the full long stalks of lemongrass, local grocery stores may have smaller containers with trimmed lemongrass stalks sitting in the same area as regular herbs, and you can also find minced shelf stable or frozen minced lemongrass as well. Use what is easily available to you. If you have no lemongrass available at all, try this recipe with some grated ginger instead. The flavor will be different, but still delicious.
• Cornstarch: Feel free to also use potato starch as an alternative.
• Nutritional Yeast: Adds some extra umami to our dish. Do note that you can skip and just use more cornstarch as needed.
• Lime: Fresh is best as we need both the lime zest and juice.
• Tamari: To keep this meal gluten-free, I used tamari, but feel free to use regular soy sauce or coconut aminos. For lower sodium, feel free to use a low-sodium soy sauce instead.
• Maple Syrup: You can swap the maple syrup with some sugar.
• Veggies: I used a combination of cabbage and carrots.
• Seasonings: For the coating of the tofu I used garlic powder and thyme to infuse a little more flavor into the crust.
• Cilantro: If not a fan of cilantro, swap with some fresh minced chives instead.

How to Make Lemongrass Tofu Cutlets

Make the Side Slaw

To a medium sized bowl add the cabbage, carrots, cilantro, juice of 1/2 a lime, sesame oil, maple syrup and a pinch of salt. With clean hands massage the ingredients together and place in the fridge to set.

Preparing the Lemongrass and Tofu

Place your tofu on it’s side on a cutting board and cut it into 3-4 equal slabs. This step is optional, but I like to diagonally score the top surface of the tofu, only scoring it about a 1/3 of the way through.

Place the tofu into a shallow dish and drizzle with 2 tablespoons of tamari. Smash the stalks of lemongrass with the flat of your blade a few times then mince. Add 1 minced stalk of lemongrass on top of the tofu then squeeze the juice of half a lime on top. Allow that to marinade for about 10-15 minutes.

In a separate shallow dish, whisk together the cornstarch, nutritional yeast, zest of half a lime, garlic and thyme together. Take the tofu slabs and dredge in the cornstarch mixture and set aside.

Heat a large non-stick skillet with your oil over medium heat. When hot, place the tofu slabs in the pan score side down and sear for 5 minutes. Flip the tofu and cook for an additional 5 minutes or until both sides are golden.

Coating the Tofu in Sauce

As the tofu cooks, whisk together 2 tablespoons of tamari, the maple syrup, and vegetable broth in a small bowl then set aside.

Remove the tofu from the pan, then add the shallots and sauté for a minute. Add the remaining minced lemongrass and garlic, and sauté until fragrant, about 1 minute. Lower the heat to low, then return the tofu cutlets to the pan and pour the sauce over the tofu. Allow the sauce to bubble in the pan. Flip the tofu in the pan to coat in the sauce then remove the pan from the stovetop.

Assemble

To assemble, portion the noodles and cabbage slaw between three bowls. Cut the tofu cutlet into strips then serve overtop the noodles. If you’d like more sauce to serve overtop, deglaze the pan with the lemongrass with 2-3 tbsp of water and stir well, then spoon that over the tofu.

Expert Tips

• Score the top of your tofu. I like to diagonally score the tofu slabs a 1/3 of the way through to allow more of the teriyaki sauce to adhere to the tofu. More ridges more places for the flavorful sauce to stick to.
• Save time with the slaw by using pre-shredded veggies. This means less chopping for you and you can dump them straight to a bowl to begin the slaw making process right away.

Frequently Asked Questions

How to Serve

When ready to serve, portion out your noodles into your bowls then divide the slaw evenly between them. Cut the tofu cutlets into strips and serve overtop of your bowl with some fresh cilantro as desired. For more protein, consider also including some thawed edamame to your bowl.

More Tofu Dishes to Try

• Creamy Tomato Orzo with Crispy Tofu Cutlet
• Cabbage Rolls with Tofu Cashew Stuffing
• Easy Baked Peanut Tofu
• Lemon Garlic Marinated Tofu
• Orange Chipotle Shredded Tofu Tacos

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

Lemongrass Tofu Cutlets

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

• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 20 minutes
• Total Time: 40 minutes
• Yield: 3 servings
• Category: Main Dish
• Method: Stove Top
• Cuisine: Vietnamese Inspired
• Diet: Vegan

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Description

These lemongrass tofu cutlets are packed with protein and have the best bright and refreshing taste. Served with a citrusy veggie slaw to create the ultimate satisfying meal.

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Ingredients

• 1, 14 oz block of extra firm tofu, pressed and drained
• 4 tbsp tamari
• 2 stalks lemongrass, trimmed and dry outer layers removed
• 1 lime, zested and cut in half
• 1/4 cup cornstarch or potato starch
• 2 tbsp nutritional yeast, optional
• 1 tsp garlic powder
• 1/2 tsp dry thyme
• 2 tbsp avocado oil
• 1 shallot, diced
• 2 cloves garlic, grated
• 2 tbsp maple syrup
• 2 tbsp vegetable broth or water

For the Bowls

• 6 oz vermicelli, cooked according to package instructions
• 2 cups shredded red cabbage
• 1 cup shredded carrots
• Juice of 1 lime
• 1 tsp toasted sesame oil
• 1 tsp maple syrup
• Pinch of salt
• 1/4 cup cilantro, minced (optional)

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Instructions

1. To a medium sized bowl add the cabbage, carrots, cilantro, juice of 1/2 a lime, sesame oil, maple syrup and a pinch of salt. With clean hands massage the ingredients together and place in the fridge to set.
2. Place your tofu on it’s side on a cutting board and cut it into 3-4 equal slabs. This step is optional, but I like to diagonally score the top surface of the tofu, only scoring it about a 1/3 of the way through.
3. Place the tofu into a shallow dish and drizzle with 2 tablespoons of tamari. Smash the stalks of lemongrass with the flat of your blade a few times then mince. Add 1 minced stalk of lemongrass on top of the tofu then squeeze the juice of half a lime on top. Allow that to marinade for about 10-15 minutes.
4. In a separate shallow dish, whisk together the cornstarch, nutritional yeast, zest of half a lime, garlic and thyme together. Take the tofu slabs and dredge in the cornstarch mixture and set aside.
5. Heat a large non-stick skillet with your oil over medium heat. When hot, place the tofu slabs in the pan score side down and sear for 5 minutes. Flip the tofu and cook for an additional 5 minutes or until both sides are golden.
6. As the tofu cooks, whisk together 2 tablespoons of tamari, the maple syrup, and vegetable broth in a small bowl then set aside.
7. Remove the tofu from the pan, then add the shallots and sauté for a minute. Add the remaining minced lemongrass and garlic, and sauté until fragrant, about 1 minute. Lower the heat to low, then return the tofu cutlets to the pan and pour the sauce over the tofu. Allow the sauce to bubble in the pan. Flip the tofu in the pan to coat in the sauce then remove the pan from the stovetop.
8. To assemble, portion the noodles and cabbage slaw between three bowls. Cut the tofu cutlet into strips then serve overtop the noodles. If you’d like more sauce to serve overtop, deglaze the pan with the lemongrass with 2-3 tbsp of water and stir well, then spoon that over the tofu.

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Notes

Score the top of your tofu. I like to diagonally score the tofu slabs a 1/3 of the way through to allow more of the teriyaki sauce to adhere to the tofu. More ridges more places for the flavorful sauce to stick to.

Save time with the slaw by using pre-shredded veggies. This means less chopping for you and you can dump them straight to a bowl to begin the slaw making process right away.

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 Lemongrass Tofu Cutlets first appeared on Plant Based RD.

The post Lemongrass Tofu Cutlets appeared first on Plant Based RD.

Why You’ll Love This Marinated Kale Pasta Salad

• Great cold lunch option. If you work in a spot where you can’t heat up your food, I feel like pasta salad can be a perfect work around for this. You can pack it in a cooler or leave in an available fridge and all you have to do is eat it when you’re ready.
• No mayo pasta salad. To keep the creaminess, but make this completely dairy-free we are using some vegan yogurt. I feel it also adds an extra layer of tanginess that is perfect for this salad prep.
• Great way to load up on veggies. I feel like sauce is the perfect way to encourage more veggie consumption especially when that sauce has a great balance of tangy, savory and sweet to it. This maple Dijon dressing has it all for me.

Key Ingredients and Substitutions

• Pasta: Whenever I make a pasta salad, I love using orecchiette as I feel it holds sauce the best for me. You can absolutely use a different pasta shape based on your own preference.
• Chickpeas: This was just the protein choice I was feeling this day. You can absolutely change it up and roast up different protein options like lentils, tempeh or tofu to stir into the pasta.
• Seasonings: I seasoned the chickpeas with smoked paprika, coriander and garlic, but feel free to adjust to your preferences.
• Kale: I used lacinato kale, but you can use a different kale or swap with a different green you love. If swapping for a more delicate green like arugula or spinach, you don’t need to massage it.
• Sun-dried tomatoes: I like to use the variety jarred in oil. Feel free to use the ones packed without oil. This will add some umami flavor to the salad. You can also omit or swap with 2-3 teaspoons diced capers.
• Onions: I like to use a shallot for this, but works equally well with red onion.
• Sweet Peppers: I used jarred sweet peppers, but you can swap with fresh diced red pepper instead.
• Garlic: I used some garlic cloves to roast. If you prefer not to roast your garlic, I would recommend grating 1-2 small cloves into the sauce instead for a balanced sharp garlicky taste.
• Dijon Mustard: This has the best taste in this application. Feel free to use a grainy variety if you prefer.
• Lemon: Fresh is best to get the most out of the fresh lemon taste in the sauce.
• Yogurt: I always use a dairy-free plain, unsweetened yogurt. Typically I will use a cashew or soy based one, so use what you prefer here.
• Maple Syrup: This helps to balance out the tang in the dressing.

Why You Should Massage Kale

Eating raw kale can be tough. It’s hard to chew, bitter in flavor and can be hard for some to digest as well. However, you might be looking to find a way to enjoy it raw so you can also enjoy the nutrition benefits of it. If that resonates with you, I highly recommend massaging your kale. I know that sounds weird, but rubbing a little oil, lemon, salt and extra flavors into the kale helps to soften some of those tough fibers, reduce bitterness and make it more enjoyable to eat.

How to Make Marinated Kale Pasta Salad with Maple Mustard Dressing

Preheat the oven to 425F. Place the chickpeas on a clean kitchen towel and pat dry. Place the chickpeas on a parchment lined baking tray then drizzle with 1 tablespoon oil and a pinch of salt. Toss to coat and spread out in a single layer on the tray. Place the garlic cloves on a small sheet of parchment paper and drizzle with a 1/2 teaspoon of oil. Seal the parchment around the cloves and place on the baking tray with the chickpeas. Then place in the oven for 20 minutes.

Remove the tray, sprinkle the chickpeas with the seasonings and toss to coat using a spoon. Return to the oven to bake for another 10 minutes.

While the chickpeas roast, bring a pot of water to a boil with 2 teaspoons of salt. Add the pasta and cook according to box instructions until al dente then drain and rinse with cold water and set to the side.

To a large mixing bowl add the kale, shallots, sun-dried tomatoes, half the zest and juice of a lemon and a pinch of salt. Use your hands to rub the ingredients into the kale until it has softened, about 1-2 minutes. Add the pasta, bell pepper, parsley, chives and half the roasted chickpeas then prepare the dressing.

Remove the roasted garlic from their peels and place on a cutting board. Mash and mince the garlic well then add to a small bowl with the yogurt, oil, mustard, vinegar, maple syrup, the remaining lemon zest and juice and a pinch of salt and pepper. Whisk to combine then pour the dressing over the bowl of pasta then toss to coat. Taste and adjust salt and pepper to preference.

Serve the pasta salad with more of the crispy chickpeas on top and enjoy.

Expert Tips

• Don’t overcook your pasta. You want to cook your pasta until it is al dente. Most packaged pasta will provide a cooking range. I recommend cooking to the shortest suggested time. Example, if it says 12-14 minutes, cook for 12 minutes.
• Massage the kale well. You want to rub a little oil, salt and lemon into the kale to help soften and break it down. This will make it easier to chew and remove some of the bitterness that is naturally found in kale.
• Change up the vegetables. This is an easy salad to customize to your own needs. Feel free to swap any of the listed vegetable ideas for a different vegetable you prefer.
• Adjust the sweetness of your dressing. Make the dressing starting with 2 teaspoons of maple syrup. If it is too tangy, whisk in no more than 1 teaspoon of maple syrup at a time until the dressing is to your liking.

Frequently Asked Questions

How to Serve

This pasta salad can be served as a complete meal that provides 17 grams of protein or if you’d like a little more protein, serve with a serving of baked super firm tofu to make the meal total 31 grams of protein. If you like a little spice, I also recommend whisking in some red pepper flakes or Aleppo pepper into the maple Dijon dressing.

More Pasta & Noodle Recipes

• Zucchini Orzo Salad
• Maple Lime Cold Noodle Salad
• Shredded Tofu Noodle Soup
• Vegan Caramelized Onion Pasta
• Tahini Pasta

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

Marinated Kale Pasta Salad with Maple Mustard Dressing

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

• Author: Catherine Perez
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 4 servings
• Category: Main Dish
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

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Description

This marinated kale pasta salad is dressing in a tangy sweet maple mustard dressing that will make eating veggies a little easier. Easy to customize and meal prep for your next lunch. 

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Ingredients

Roasted Chickpeas

• 1, 15 oz can chickpeas, drained and rinsed
• 3 unpeeled garlic cloves
• 1 tbsp plus 1/2 tsp avocado oil
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
• 1/2 tsp ground coriander
• Kosher salt, as needed

Pasta Salad & Dressing

• 8 oz orecchiette pasta
• 6 leaves of lacinato kale, stems removed and cut into strips
• 1 small shallot, diced
• 2 tbsp jarred sun-dried tomatoes packed in oil, julienned
• Zest and juice of 1 lemon
• 4 oz jarred sweet bell pepper strips, drained (about 1/2 cup)
• 1/4 cup fresh parsley, stems removed and minced
• 2 tbsp chives, minced
• 1/4 cup unsweetened plain plant-based yogurt (I used Forager Project)
• 1 tbsp extra virgin olive oil
• 1 tbsp Dijon mustard
• 2 tsp red wine vinegar
• 2–3 tsp maple syrup (or adjust to taste)
• Fresh black pepper to taste

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Instructions

1. Preheat the oven to 425F. Place the chickpeas on a clean kitchen towel and pat dry. Place the chickpeas on a parchment lined baking tray then drizzle with 1 tablespoon oil and a pinch of salt. Toss to coat and spread out in a single layer on the tray. Place the garlic cloves on a small sheet of parchment paper and drizzle with a 1/2 teaspoon of oil. Seal the parchment around the cloves and place on the baking tray with the chickpeas. Then place in the oven for 20 minutes.
2. Remove the tray, sprinkle the chickpeas with the seasonings and toss to coat using a spoon. Return to the oven to bake for another 10 minutes.
3. While the chickpeas roast, bring a pot of water to a boil with 2 teaspoons of salt. Add the pasta and cook according to box instructions until al dente then drain and rinse with cold water and set to the side.
4. To a large mixing bowl add the kale, shallots, sun-dried tomatoes, half the zest and juice of a lemon and a pinch of salt. Use your hands to rub the ingredients into the kale until it has softened, about 1-2 minutes. Add the pasta, bell pepper, parsley, chives and half the roasted chickpeas then prepare the dressing.
5. Remove the roasted garlic from their peels and place on a cutting board. Mash and mince the garlic well then add to a small bowl with the yogurt, oil, mustard, vinegar, maple syrup, the remaining lemon zest and juice and a pinch of salt and pepper. Whisk to combine then pour the dressing over the bowl of pasta then toss to coat. Taste and adjust salt and pepper to preference.
6. Serve the pasta salad with more of the crispy chickpeas on top and enjoy.

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Notes

Don’t overcook your pasta. You want to cook your pasta until it is al dente. Most packaged pasta will provide a cooking range. I recommend cooking to the shortest suggested time. Example, if it says 12-14 minutes, cook for 12 minutes.

Massage the kale well. You want to rub a little oil, salt and lemon into the kale to help soften and break it down. This will make it easier to chew and remove some of the bitterness that is naturally found in kale.

Change up the vegetables. This is an easy salad to customize to your own needs. Feel free to swap any of the listed vegetable ideas for a different vegetable you prefer.

Adjust the sweetness of your dressing. Make the dressing starting with 2 teaspoons of maple syrup. If it is too tangy, whisk in no more than 1 teaspoon of maple syrup at a time until the dressing is 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 Marinated Kale Pasta Salad with Maple Mustard Dressing first appeared on Plant Based RD.

The post Marinated Kale Pasta Salad with Maple Mustard Dressing appeared first on Plant Based RD.

Why You’ll Love This Pesto Broccoli Orzo Soup

• Packed with veggies. As the name suggests, this one is loaded with broccoli. And we still manage to make that broccoli extra delicious by developing a lovely broth filled with bright and umami-rich flavor.
• Simple ingredients. No complicated ingredients needed to make this flavorful. If anything, we are relying a few simple cooking techniques to help bring out some extra complex flavors.
• No dairy needed. I include a lot of dairy alternatives for any of my dairy-free friends. In my humble opinion, I don’t feel the soup really needs it.

Key Ingredients and Substitutions

• Broccoli: The broccoli is essential for this soup, so I recommend keeping it in. If you do still want to make the soup with a substitute, I would recommend trying some chopped kale and some more fresh herbs. I wouldn’t roast the kale, and I would add it to the pot in the last 5 minutes of cooking along with some fresh herbs like parsley and dill to help keep it vibrant. Also note that I have this orzo soup that might work better for you.
• Orzo: Use the brand you love, but do note you can replace this with pearl couscous or any other small pasta shape you love. Just note that the cooking time for different pasta can vary, so use box instructions as a guide as needed.
• Garlic bulb: For this soup, I used a whole head of garlic. That might sound like a lot, but this head of garlic is being roasted, which will help mellow out any strong and astringent flavor.
• Onion: I specifically used shallots, but you can also swap that for 1/2 a medium red or white onion that is finely diced.
• Pesto: You can use a store bought pesto or a homemade pesto. I use vegan pesto, so if you need a dairy-free brand I would recommend using Trader Joe’s Vegan Kale, Cashew & Basil Pesto as it is a good price and flavorful. For homemade, I really love using my vegan tahini pesto.
• Seasonings: I used garlic powder and thyme to roast with the broccoli and added red pepper flakes, fennel seeds and more thyme to the soup base. Feel free to change these seasonings out based on your own personal preference.
• Dill: I love using this to finish off the soup, but feel free to use chives and parsley if you prefer.
• Vegetable broth: Use your favorite flavorful broth. I like to use either reconstituted Better Than Bouillon vegetable base or 1-2 bouillon cubes depending on brand.
• Lemon: Fresh is best, so you can use the zest and juice.

How to Make Broccoli Orzo Soup

Preheat the oven to 425F. Cut 1/4 inch off the top of the bulb of garlic to expose the cloves. Add 1-2 teaspoons of oil with a pinch of salt then wrap with foil and place in the oven to roast for 35-40 minutes or until soft.

Cut two of the heads of broccoli into small pieces including stems then cut the remaining head of broccoli into florets. Place all of the broccoli on a large baking tray with 1 tablespoon of oil (use more if needed), the garlic powder, 1/2 tablespoon of fresh thyme and a generous pinch of salt. Toss to coat then spread out in a single layer on the tray, placing any cut florets cut side down. Bake in the oven for 20 minutes.

When the garlic is safe to handle, heat your remaining tablespoon of oil in a large pot. Add the diced shallots with a pinch of salt and sauté for 2-3 minutes. Add the fennel and red pepper flakes, then squeeze or remove the garlic cloves from the bulb into the pot and lightly mash and stir it into the onions.

To the pot, add 2/3 of the roasted broccoli, reserving the rest for topping. Pour in the vegetable broth and water then bring the pot to a low boil. Add the orzo and remaining 1/2 tablespoon of thyme then stir regularly for about 9-10 minutes until the orzo is al dente then remove from heat. Stir in the lemon zest and pesto then adjust salt and pepper to taste. Serve a portion of soup topped with extra charred broccoli and optional plant-based “feta” then enjoy.

Expert Tips

• Once you add the orzo, make sure to stir occasionally while the soup cooks. This will help prevent the broccoli or and orzo from sticking to the bottom of the pot.
• Add additional broth or water as needed. As the orzo cooks and then cools, you will notice that it will continue to thicken. You can always add more water or vegetable broth to help loosen up the soup when reheating.
• Reserve some broccoli florets for topping. Having some charred broccoli on top helps add a little more textural interest to the soup that makes it extra satisfying.
• Add lemon when serving. If you add lemon, I recommend to just add it when serving. Adding lemon will further discolor the broccoli over time. For deeper flavor, you can cook some lemon halves on the stovetop until charred before using the resulting juice.

Frequently Asked Questions

How to Serve

If you are in need of a light veggie packed soup, this broccoli orzo soup is great as is to use as a starter. Want to make it a meal? You can add some drained and rinsed white beans when you add the orzo or serve topped with some marinated tofu as an homage to feta for a boost in protein.

You can add some additional toppings like extra fresh herbs (parsley and dill work wonders) and red pepper flakes for a little extra heat. Then finish off your soup with a squeeze of lemon when serving. Personally, I love serving this soup with a squeeze of some charred lemon just to add some extra rich complex and smoky flavors.

More Wholesome Soup Recipes to Try

• Honeynut Squash Red Lentil Soup
• Charred Cauliflower Sweet Potato Soup
• Gochujang Peanut Noodle Soup
• Vegan Gnocchi Tomato Soup
• Lemony White Bean 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.

Pesto Broccoli Orzo Soup

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

• Author: Catherine Perez
• Prep Time: 10 minutes
• Cook Time: 60 minutes
• Total Time: 1 hour 10 minutes
• Yield: 4-6 servings
• Category: Soup
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

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Description

This pesto broccoli orzo soup is loaded with complex, umami-rich flavors using simple ingredients and cooking techniques to bring them out.

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Ingredients

Ingredients

• 1 garlic bulb
• 2 1/2 tbsp olive oil
• 1 lb of broccoli crowns (about 3 small heads of broccoli)
• 1 tsp garlic powder
• 1 tbsp fresh thyme
• 2 shallots, diced
• 1/2 tsp fennel seeds
• 1/4 tsp red pepper flakes (optional)
• 4 cups warm good quality vegetable broth
• 2 cups warm water (or more vegetable broth)
• 3/4 cup dry orzo
• Zest and juice of 1 lemon
• 1–2 tbsp pesto, I used a homemade dairy-free version
• Fresh dill, for garnish
• Kosher salt to taste
• Pepper to taste

For topping: Homemade or store bought plant-based “feta”

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Instructions

1. Preheat the oven to 425F. Cut 1/4 inch off the top of the bulb of garlic to expose the cloves. Add 1-2 teaspoons of oil with a pinch of salt then wrap with foil and place in the oven to roast for 35-40 minutes or until soft.
2. Cut two of the heads of broccoli into small pieces including stems then cut the remaining head of broccoli into florets. Place all of the broccoli on a large baking tray with 1 tablespoon of oil (use more if needed), the garlic powder, 1/2 tablespoon of fresh thyme and a generous pinch of salt. Toss to coat then spread out in a single layer on the tray, placing any cut florets cut side down. Bake in the oven for 20 minutes.
3. When the garlic is safe to handle, heat your remaining tablespoon of oil in a large pot. Add the diced shallots with a pinch of salt and sauté for 2-3 minutes. Add the fennel and red pepper flakes, then squeeze or remove the garlic cloves from the bulb into the pot and lightly mash and stir it into the onions.
4. To the pot, add 2/3 of the roasted broccoli, reserving the rest for topping. Pour in the vegetable broth and water then bring the pot to a low boil. Add the orzo and remaining 1/2 tablespoon of thyme then stir regularly for about 9-10 minutes until the orzo is al dente then remove from heat. Stir in the lemon zest and pesto then adjust salt and pepper to taste. Serve a portion of soup topped with extra charred broccoli and optional plant-based “feta” then enjoy.

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Notes

Once you add the orzo, make sure to stir occasionally while the soup cooks. This will help prevent the broccoli or and orzo from sticking to the bottom of the pot.

Add additional broth or water as needed. As the orzo cooks and then cools, you will notice that it will continue to thicken. You can always add more water or vegetable broth to help loosen up the soup when reheating.

Reserve some broccoli florets for topping. Having some charred broccoli on top helps add a little more textural interest to the soup that makes it extra satisfying.

Add lemon when serving. If you add lemon, I recommend to just add it when serving. Adding lemon will further discolor the broccoli over time. For deeper flavor, you can cook some lemon halves on the stovetop until charred before using the resulting juice. 

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 Pesto Broccoli Orzo Soup first appeared on Plant Based RD.

The post Pesto Broccoli Orzo Soup appeared first on Plant Based RD.

A cozy, spicy bowl of soup that is perfect for any cold or rainy day. The broth is nice and creamy, which lends a perfect base for any toppings you like. My ideal soup for any day of the week.

Why You’ll Love This Gochujang Peanut Noodle Soup

• The broth takes 15 minutes to make. Saute and caramelize the base ingredients, then stir in some vegetable broth until smooth and it’s ready to go!
• Make the broth ahead of time. Prep the broth in advance, then warm it up when ready to use.
• Easy to customize. Use my bowl as an example, but don’t limit yourself to customizing your bowl the way you like. The broth is the base, but topping choices are limitless!

Key Ingredients and Substitutions

• Noodles: I used wheat noodles, but any cooked noodle can work here. For gluten-free option, try this with rice noodles.
• Oyster Mushrooms: I used these for topping, so they are completely optional. This variety of mushroom will give really great texture. This can also still work with regular baby bella mushrooms as well.
• Gochujang: This is a spicy Korean paste that has been gaining popularity and finding its way in a lot of grocery stores in the international section. If unable to find, feel free to swap with a tablespoon of yellow or white miso paste to make a miso based broth at the end of cooking. Please see notes in the Expert Tips section.
• Peanut Butter: Feel free to swap with almond butter, tahini, or sunflower seed butter if preferred.
• Scallions: If you want a stronger onion flavor, try using minced shallots instead.
• Aromatics: I used a combination of garlic and ginger. If you want a milder garlic flavor, use less garlic.
• Spices: I used a combination of coriander and Chinese Five Spice. Feel free to change up the spices or omit as desired.
• Milk: For a little natural sweetness I used an unsweetened oat milk, but this also works with soy milk or canned coconut milk.

How to Make Gochujang Peanut Noodle Soup

Cook the noodles and dumplings according to package instructions. Note that most noodles and dumplings may take anywhere from 3-8 minutes too cook.

To a large pot over medium low heat, add the mushrooms and spread them out over the bottom of the pan. Allow the mushrooms to sear for 3 minutes, then flip and sear on the opposite side for 2-3 minutes, pressing down on the mushrooms occasionally until most of the water evaporates. Drizzle with 2 teaspoons of oil and a pinch of salt and sauté the mushrooms for an additional 1-2 minutes until golden brown. Remove the mushrooms from the pan and add more oil to the pan as needed to warm through.

Once the oil is hot, add the white portion of the spring onions along with the pepper and a pinch of salt then sauté for about 2 minutes or until softened. Add the garlic and ginger, then stir and cook until fragrant.

Add the gochujang, coriander, Five Spice, and sugar and stir the mixture frequently in the pan for about 2 minutes to help deepen the color of the gochujang.

Stir in the peanut butter then pour in the vegetable broth. Whisk everything together until you get a uniform broth with no clumps.

Bring the broth to a simmer, then lower the heat to the lowest setting. Pour in the tamari and milk, stir well to combine then leave on the heat for 1-2 minutes to warm through.

To serve, portion out your noodles and dumplings as desired then ladle some broth to cover. Top with extra toppings like steamed veggies, your favorite plant-based protein (I used shredded tofu), cilantro, scallions and crushed peanuts.

Expert Tips

• Use fewer pots and pans. There are a number of ways to do this.
  • If sauteing vegetables or dumplings, do it in the same pan that you plan to make your broth in.
  • If steaming veggies, steam them using the same pan you cook your noodles in.
  • Don’t want to use a pot for the noodles? Use rice vermicelli noodles that can be cooked in a bowl with boiling water until softened.
  • You can also use some microwave veggies and proteins too like corn and edamame. Do what works for you.
• Change up the toppings. Don’t feel like you need to use every topping I used here. Lots of different option ideas can be found within this blog post.
• Adjust the spice. Gochujang may be spicy for some. If that is the case, try this with less gochujang or swap with some miso paste. If using miso, add it to a bowl with a portion of broth and whisk until smooth. Add this mixture back to the pot at the end before serving to retain it’s probiotic benefits.

Frequently Asked Questions

Soup Topping Options

• Sauteed Veggies: In the same pan that you create your soup base, start by sautéing the veggie toppings you want. I chose to sauté some mushrooms (I know it is a fungi), but you can also sauté some greens,
• Dumplings: I love playing around with different textures and ingredients, so using dumplings is something I love to add to brothy soups. I used a veggie filled dumpling, but any variety you love can work here.
• Tofu: If you want this soup to be a full meal with more protein try topping with shredded tofu or baked tofu.
• Edamame: Make a quick protein addition with some thawed frozen edamame.
• Steamed Veggies: What I often like to do to save myself from cleaning multiple pots is to steam the veggies using the same pot I am cooking my noodles in. You can try veggies like
• Herbs: I love topping this soup with extra fresh scallions and cilantro for a bite of freshness. This soup can also work with fresh chives or Thai Basil.
• Crispy Tempeh: You can use the crispy tempeh found in this Potato Soup recipe to top over this noodle bowl.

More Cozy Plant Based Soups

• Roasted Butternut Squash Gnocchi Soup
• Creamy Vegan Pot Pie Soup
• Chipotle Red Lentil Potato Soup
• Vegan Asopao Dominicano
• Sweet Potato Red Lentil Soup

Gochujang Peanut Noodle Soup

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 servings
• Category: Soup
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

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Description

This gochujang peanut noodle soup uses a flavorful and effortless broth that pairs perfect with your favorite slurping noodles and dumplings. The perfect quick weeknight meal.

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Ingredients

• 5 oz oyster mushrooms, torn into small flat pieces
• 1–2 tbsp avocado oil or favorite neutral oil
• 4 spring onions, thinly sliced with white and green portions separated
• 1 chili pepper, thinly sliced (optional)
• 5 cloves garlic, grated or crushed with a garlic press
• 1/2 inch ginger, grated
• 1–2 tbsp gochujang
• 1/2 tsp ground coriander
• 1/2 tsp Chinese Five Spice, optional
• 1 tsp light brown sugar or coconut sugar
• 2 tbsp natural peanut butter
• 3 cups vegetable broth
• 1 tbsp tamari
• 1 cup unsweetened oat milk or coconut milk
• 3 servings of your favorite noodles
• Store Bought Veggie Dumplings
• Kosher salt as needed

Topping Options

• Steamed Bok Choy
• Shredded Smoked Tofu
• Cilantro
• Crushed Roasted Peanuts

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Instructions

1. Cook the noodles and dumplings according to package instructions. Note that most noodles and dumplings may take anywhere from 3-8 minutes too cook.
2. To a large pot over medium low heat, add the mushrooms and spread them out over the bottom of the pan. Allow the mushrooms to sear for 3 minutes, then flip and sear on the opposite side for 2-3 minutes, pressing down on the mushrooms occasionally until most of the water evaporates. Drizzle with 2 teaspoons of oil and a pinch of salt and sauté the mushrooms for an additional 1-2 minutes until golden brown. Remove the mushrooms from the pan and add more oil to the pan as needed to warm through.
3. Once the oil is hot, add the white portion of the spring onions along with the pepper and a pinch of salt then sauté for about 2 minutes or until softened. Add the garlic and ginger, then stir and cook until fragrant.
4. Add the gochujang, coriander, Five Spice, and sugar and stir the mixture frequently in the pan for about 2 minutes to help deepen the color of the gochujang.
5. Stir in the peanut butter then pour in the vegetable broth. Whisk everything together until you get a uniform broth with no clumps.
6. Bring the broth to a simmer, then lower the heat to the lowest setting. Pour in the tamari and milk, stir well to combine then leave on the heat for 1-2 minutes to warm through.
7. To serve, portion out your noodles and dumplings as desired then ladle some broth to cover. Top with extra toppings like steamed veggies, your favorite plant-based protein (I used shredded tofu), cilantro, scallions and crushed peanuts.

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Notes

Use fewer pots and pans. There are a number of ways to do this. If sauteing vegetables or dumplings, do it in the same pan that you plan to make your broth in. If steaming veggies, steam them using the same pan you cook your noodles in. Don’t want to use a pot for the noodles? Use rice vermicelli noodles that can be cooked in a bowl with boiling water until softened. You can also use some microwave veggies and proteins too like corn and edamame. Do what works for you.

Change up the toppings. Don’t feel like you need to use every topping I used here. Lots of different option ideas can be found within this blog post.

Adjust the spice. Gochujang may be spicy for some. If that is the case, try this with less gochujang or swap with some miso paste. If using miso, add it to a bowl with a portion of broth and whisk until smooth. Add this mixture back to the pot at the end before serving to retain it’s probiotic benefits.

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.

★ Catherine

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 Gochujang Peanut Noodle Soup first appeared on Plant Based RD.

The post Gochujang Peanut Noodle Soup appeared first on Plant Based RD.

I feel like it’s not truly summer until you get to a point where you ended up collecting way too many zucchini and find yourself not sure what to do with it. And, as I have hit this stage of summer, to help use up some of my collection, I made this orzo salad and it doesn’t disappoint.

Why You’ll Love This Zucchini Orzo Salad

• Great way to use up zucchini. During the summer I tend to collect a lot of zucchini. It’s a great cheap vegetable that is really versatile and perfect in meals like this.
• Satisfying and balanced. To turn this into a meal we are pairing our orzo with veggies and protein to make this a more nourishing meal.
• Can be made ahead for meal prep. Prepare this meal in advance for some healthy meals throughout the week. It’s ready to eat from the fridge or can be warmed up to your liking.

Key Ingredients and Substitutions

• Orzo: While it looks like rice, this is a short cut pasta and cooks quickly compared to regular rice. For a gluten-free alternative use gluten-free orzo varieties. You can also opt for high protein orzo options like chickpea orzo from different brands like Banza or Barilla.
• Zucchini: You can use all zucchini for this or do one zucchini and one summer squash. Feel free to swap with summer squash entirely if desired.
• Chickpeas: I used canned chickpeas to make this recipe come together faster. Feel free to use home cooked chickpeas, but make sure to not over boil them. This also works with cannellini beans.
• Lemon: Fresh is preferred as we need both the zest and juice for the dressing. You can swap for lime juice, do note that the flavor profile will be slightly different.
• Shallot: Feel free to use red or yellow onion as an alternative.
• Herbs: I used a combination of fresh basil and parsley, but change up the herbs used based on your own preference. I’ve made this with dill and parsley and loved this combination too!
• Garlic: Use fresh garlic as we will need it freshly grated for the dressing and then sliced thin to cook down with the shallots.
• Seasonings: I used a combination of coriander, lemon pepper and red pepper flakes. If not into spice, feel free to leave out the red pepper flakes.
• Almond Slices: This helps add some texture to the salad, but can be swapped out for pepitas if you deal with nut allergies.
• White Wine Dressing: Needed for the dressing, but can be swapped with apple cider vinegar.
• Dijon Mustard: This adds some extra sharpness to the dressing. I don’t recommend swapping it as other types of mustard can be really strong in this.

How to Make Zucchini Orzo Salad

Bring a pot of water to a boil then cook the orzo according to package until al dente. Drain the pasta well then transfer to a large mixing bowl.

Heat a large skillet with a tablespoon of oil. When hot add the zucchini and spread them out in the pan in a single layer. Allow the zucchini to cook undisturbed for 3 minutes or until the bottoms become golden brown, then flip and repeat for an additional 2-3 minutes. Transfer the slices to the bowl of orzo.

To the same pan, add extra oil if needed then add the shallot, sliced garlic, coriander, lemon pepper, and red pepper flakes. Sprinkle with a pinch of salt and sauté until the shallots are softened and the garlic is golden then transfer to the bowl of orzo along with the chickpeas, almond slices, parsley, and basil.

Zest your lemon and grate your garlic over a cutting board then transfer to a jar and add the vinegar and mustard. Cut the lemon in half and place cut side in the same heated skillet for 4-5 minutes or until the bottoms of the lemons have caramelized then remove from heat.

Juice your lemon overtop the lemon zest mixture then add the maple syrup, and a generous pinch of salt and pepper. Seal the jar then shake vigorously until the dressing emulsifies.

Pour the dressing over the orzo then toss to combine. Adjust salt and pepper to taste and serve. For a little extra crunch, toast up some breadcrumbs and almonds in a skillet stirring frequently for 3 to 5 minutes or until golden then serve your orzo topped with the toasted crumbs.

Expert Tips

• Salt your boiling water for the orzo generously. This will help properly season the orzo, which will give more flavor to the salad.
• Don’t rinse your orzo. After cooking the orzo, just drain it well and add straight to your mixing bowl with the remaining ingredients and dressing. Keeping it warm will allow it to absorb more flavor from the dressing.
• For a good sear on your zucchini, cook it undisturbed for a few minutes. Make sure to spread your zucchini out in an even layer and avoid overcrowding the pan. Cooking it this way will help it to naturally caramelize and prevent it from getting super mushy.
• To manage nut allergies, swap the almonds for pepitas. They are a great seed packed with protein and loaded with magnesium and zinc.

Frequently Asked Questions

Balance Out Your Meal

The best part about this pasta salad is that it’s nutritionally complete on its own. You get a great amount of energy from the pasta, protein from the chickpeas and colorful produce from the zucchini and herbs. You can make this meal more satisfying with additional protein by including any of the following with your bowl:

• Baked Tofu
• Smoky Tempeh
• Hemp hearts

More Summer Vegan Recipes to Try

• Maple Lime Cold Noodle Salad
• Mango Chickpea Salad
• Skillet Charred Corn and Edamame Salad
• Seared Lemon and Sumac Marinated Chickpeas
• Cilantro Lime Slaw Bowl

Zucchini Orzo Salad

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

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

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Description

This zucchini orzo salad is tossed with fresh herbs and a seared lemon garlic dressing. Bright and warming, this cozy pasta salad is the perfect summer meal.

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Ingredients

• 2 medium zucchini, sliced into coins
• 1–2 tbsp olive oil
• 1 shallot, diced
• 3 cloves garlic, thinly sliced
• 1/2 tsp ground coriander
• 1/2 tsp lemon pepper
• 1/4 tsp red pepper flakes
• 1 cup dry orzo
• 1, 15 oz can chickpeas, drained and rinsed
• 1/3 cup almond slices
• 1/4 cup fresh parsley, minced
• 1/4 cup fresh basil, minced
• Salt and pepper to taste

Seared Lemon Dressing

• 1 lemon
• 1 garlic clove
• 1 tsp Dijon mustard
• 1 tbsp white wine vinegar
• 1 tbsp maple syrup
• 1/4 cup extra virgin olive oil

Optional Breadcrumb Topping

• 1/4 cup panko breadcrumbs
• 1/4 cup almond slices

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Instructions

1. Bring a pot of water to a boil then cook the orzo according to package until al dente. Drain the pasta well then transfer to a large mixing bowl.
2. Heat a large skillet with a tablespoon of oil. When hot add the zucchini and spread them out in the pan in a single layer. Allow the zucchini to cook undisturbed for 3 minutes or until the bottoms become golden brown, then flip and repeat for an additional 2-3 minutes. Transfer the slices to the bowl of orzo.
3. To the same pan, add extra oil if needed then add the shallot, sliced garlic, coriander, lemon pepper, and red pepper flakes. Sprinkle with a pinch of salt and sauté until the shallots are softened and the garlic is golden then transfer to the bowl of orzo along with the chickpeas, almond slices, parsley, and basil.
4. Zest your lemon and grate your garlic over a cutting board then transfer to a jar and add the vinegar and mustard. Cut the lemon in half and place cut side in the same heated skillet for 4-5 minutes or until the bottoms of the lemons have caramelized then remove from heat.
5. Juice your lemon overtop the lemon zest mixture then add the maple syrup, and a generous pinch of salt and pepper. Seal the jar then shake vigorously until the dressing emulsifies.
6. Pour the dressing over the orzo then toss to combine. Adjust salt and pepper to taste and serve. For a little extra crunch, toast up some breadcrumbs and almonds in a skillet stirring frequently for 3 to 5 minutes or until golden then serve your orzo topped with the toasted crumbs.

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Notes

Salt your boiling water for the orzo generously. This will help properly season the orzo, which will give more flavor to the salad.

Don’t rinse your orzo. After cooking the orzo, just drain it well and add straight to your mixing bowl with the remaining ingredients and dressing. Keeping it warm will allow it to absorb more flavor from the dressing.

For a good sear on your zucchini, cook it undisturbed for a few minutes. Make sure to spread your zucchini out in an even layer and avoid overcrowding the pan. Cooking it this way will help it to naturally caramelize and prevent it from getting super mushy.

To manage nut allergies, swap the almonds for pepitas. They are a great seed packed with protein and loaded with magnesium and zinc.

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.

★ Catherine

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 Zucchini Orzo Salad first appeared on Plant Based RD.

The post Zucchini Orzo Salad appeared first on Plant Based RD.

A salad that doesn’t feel like you’re eating a salad. But, it still manages to pack in a lot of colorful veggies and even some good quality plant-based protein. The thing I truly love about it is that it is also perfect when you need something refreshing and easy to put together. As you can imagine, this one is constantly in the summertime food rotation list.

Why You’ll Love This Cold Noodle Salad

• Perfect refreshing meal. This is a cold noodle salad that is meant to relieve you from the heat. It’s served cold and packed with a lot of bright and colorful veggies.
• Packed with protein. Adding shredded tofu to the noodles helps make this a full and satisfying meal where you can get good quality protein in each bite.
• Easy to make. Minimal cooking is needed and you can use a shredding tool to help make cutting up the veggies a lot easier. A great lunchtime or weeknight meal that is easy to put together in under 30 minutes.

Key Ingredients and Substitutions

• Noodles: I love using white or whole grain vermicelli rice noodles, which also happen to help keep this dish gluten-free. Feel free to use regular wheat based noodles if you prefer. Just make sure if using a different noodle that you follow the package instructions necessary for preparing.
• Tofu: I recommend using a super firm tofu that is vacuum sealed instead of in a tub of water. This style of tofu is ready to use and much easier to shred. Alternatively you can also use edamame or smoked tofu, neither which you need to roast or add additional seasonings to.
• Carrots: Adds a lovely crunch. You can feel free and swap with some shredded red cabbage or some radishes.
• Cucumber: I recommend using Persian or English cucumbers for this, seeds removed. Another easy alternative to use would be zucchini (yes you can have it raw)!
• Bell Pepper: I used a red bell pepper, but any colored pepper works for this. You can swap the bell pepper with some snap peas that are cut on a bias.
• Lime: Fresh is best since we need the zest and juice.
• Herbs: I used cilantro and mint. If not a fan of cilantro, try this with fresh parsley or basil!
• Soy Sauce: I prefer to use a wheat-free tamari, which happens to help keep this dish gluten-free. You can also feel free to use coconut aminos or a low sodium soy sauce to reduce the sodium as well.
• Sesame Oil: A toasted sesame oil helps add a good amount of flavor to our noodles. Feel free to omit or if you want this to be spicy, swap for chili oil.
• Sweet Chili Sauce: Adds a little sweet heat. If unable to find in your international section of your grocery store, swap for 1 tablespoon maple syrup or add it to taste.
• Maple Syrup: The sweetener I love to use, but feel free to swap with your favorite liquid sweetener like agave or brown rice syrup.

How to Make Maple Lime Cold Noodle Salad

Preheat the oven to 425F. Place a box grater over a parchment lined baking tray and grate the tofu over the largest holes on the grater. Top with soy sauce, lime juice, cornstarch and oil and toss to combine. Spread it out into an even layer then bake the tofu for 15 mins. Give the tofu a toss then bake for an additional 5-10 minutes until crispy around the edges.

Whisk together all the dressing ingredients and set to the side.

To a heat safe bowl add the dry noodles and cover with boiling water. Allow the noodles to soften for at least 3 minutes or according to package instructions. Give the noodles a whisk then run under cold water and drain.

Place the drained noodles in a large mixing bowl with the vegetables, pickled onions, cilantro, mint, pistachios and half the baked tofu. Pour over the dressing then toss everything together to evenly mix. Store the remainder of the tofu or add more to your bowl as desired. Portion out your serving then enjoy.

Expert Tips

• Rinse your cooked noodles under cold water. This will help remove some excess starch and prevent the noodles from sticking together.
• Customize the salad to your liking. Use the type of noodles you love and feel free to change up any of the vegetables used in this recipe for other vegetables you love. Check the key ingredients and substitutions section of this post for some inspiration.
• For some extra fiber, swap the white rice noodles for some whole grain rice noodles. I like this brand as they offer a whole grain noodle version that gives you 3 grams of fiber per serving.
• Turn this into a no cook recipe. Just swap the baked tofu for some thawed edamame or some shredded smoked tofu instead (ready to eat and can be shredded straight from package).

Frequently Asked Questions

More Summer Friendly Vegan Recipes

• 15 Minute Gochujang Noodles (Bibim Guksu)
• Grilled Vegan Caesar Salad
• Zesty Black Bean Bowl with Lime Basil Sauce
• Vegan Burrito Bowl with Spiced Lentil Taco Meat
• Lemon Orzo Chickpea Salad

Maple Lime Cold Noodle Salad

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

• Author: Catherine Perez
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Yield: 2-3 servings
• Category: Salad
• Method: Baking
• Cuisine: American
• Diet: Vegan

Print Recipe

Pin Recipe

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Description

This Maple Lime Cold Noodle Salad is packed with veggies and protein. A perfect refreshing lunch or weeknight meal that comes together in less than 30 minutes.

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Ingredients

Shredded Tofu

• 1, 16oz block super firm tofu, drained and pat dry
• 1 tbsp tamari or reduced sodium soy sauce
• Juice of half a lime
• 1 tbsp cornstarch
• 1 tbsp avocado oil

Maple Lime Dressing

• 2 tbsp tamari or reduced sodium soy sauce
• 2 tbsp sweet chili sauce
• 1 tbsp maple syrup
• 2–3 tsp toasted sesame oil
• Zest of 1 lime
• Juice of half a lime
• 1/2 inch ginger, grated

Salad Assembly

• 2 bundles/servings (90 g) of vermicelli rice noodles
• 1 red bell pepper, thinly sliced
• 2 Persian cucumbers, seeds removed and shredded
• 1 large carrot, shredded
• 1/4 cup pickled red onions, optional
• 1/4 cup cilantro, stems removed and minced
• 8 leaves of mint, chiffonade (thinly sliced)
• 1/4 cup pistachios or pepitas, roughly chopped

Cook Mode Prevent your screen from going dark

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Instructions

1. Preheat the oven to 425F. Place a box grater over a parchment lined baking tray and grate the tofu over the largest holes on the grater. Top with soy sauce, lime juice, cornstarch and oil and toss to combine. Spread it out into an even layer then bake the tofu for 15 mins. Give the tofu a toss then bake for an additional 5-10 minutes until crispy around the edges.
2. Whisk together all the dressing ingredients and set to the side.
3. To a heat safe bowl add the dry noodles and cover with boiling water. Allow the noodles to soften for at least 3 minutes or according to package instructions. Give the noodles a whisk to loosen them up then run under cold water and drain.
4. Place the drained noodles in a large mixing bowl with the vegetables, pickled onions, cilantro, mint, pistachios and half the baked tofu. Pour over the dressing then toss everything together to evenly mix. Store the remainder of the tofu or add more to your bowl as desired. Portion out your serving then enjoy.

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Notes

Rinse your cooked noodles under cold water. This will help remove some excess starch and prevent the noodles from sticking together.

Customize the salad to your liking. Use the type of noodles you love and feel free to change up any of the vegetables used in this recipe for other vegetables you love. Check the key ingredients and substitutions section of this post for some inspiration.

For some extra fiber, swap the white rice noodles for some whole grain rice noodles. I like this brand as they offer a whole grain noodle version that gives you 3 grams of fiber per serving.

Turn this into a no cook recipe. Just swap the baked tofu for some thawed edamame or some shredded smoked tofu instead (ready to eat and can be shredded straight from package).

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.

★ Catherine

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 Maple Lime Cold Noodle Salad first appeared on Plant Based RD.

The post Maple Lime Cold Noodle Salad appeared first on Plant Based RD.

Why You’ll Love This Lemon Orzo

• One Pot. This orzo can be made in 30 minutes, but the best part is that everything cooks in just one pan, so there is minimal clean up needed afterwards.
• Dairy-free. But you still get a flavorful and umami-rich orzo.
• Balanced and satisfying. This meal is a complete meal served with protein-rich tofu and nutrient-rich asparagus that helps to compliment and make this meal a satisfying one.

Key Ingredients and Substitutions

• Orzo: This cooks up quickly. If gluten-free, do make sure to swap for a gluten-free alternative.
• Broth: To keep this lower in sodium, use a good quality low-sodium vegetable broth. Alternatively, I like to dissolve my favorite vegan “chicken” bouillon cube in 3 cups of water and then use it in this recipe.
• Lemon: Fresh lemon as we need both the juice and zest.
• Tofu: Our main protein source. I recommend either using extra firm tofu that has been pressed or some super firm tofu for the best texture. Feel free to change up your protein to something you like, but do note cooking times will vary. I also love this with some chickpeas. You can stir it directly into the orzo when simmering or crisp it up in the oven to top over your dish when serving.
• Cornstarch: This helps get a nice coating on the tofu, but feel free to use potato starch or all-purpose flour as an alternative.
• Nutritional Yeast: This adds some extra umami flavor to our pasta since we are keeping this dairy-free.
• Asparagus: If you can, use thicker asparagus stems. Alternatively, this recipe will work wonderfully with seared zucchini, snap peas, and kale. If using kale, feel free to add this to the orzo in the last 5 minutes of cooking to help wilt it down before serving.
• Miso: I recommend a yellow or white miso that is lighter in flavor. Red miso is too robust in flavor and may over power the bright lemon flavors.
• Capers: This helps add a nice salty and tangy flavor to the orzo. This is optional, so feel free to leave this out and adjust with more salt to taste as needed.

How to Make Lemon Orzo with Sauteed Asparagus

Place your tofu on a cutting board on it’s side and cut it into 3 equal slabs. Optional, diagonally score the top surface of the tofu, scoring it about 1/3 of the way through the slab.

Place the tofu into a shallow dish and drizzle with the soy sauce and lemon juice to coat. In a separate shallow dish, combine the cornstarch, garlic and lemon pepper together. Dredge the tofu in the cornstarch mixture and set aside.

Heat a large non-stick skillet with your oil over medium heat. When hot, place the tofu slabs in the pan score side down and sear for 5 minutes. Flip the tofu and cook for an additional 5 minutes or until both sides are golden. Transfer the tofu to paper towels to drain.

To the same pan, add the asparagus along with a pinch of salt and sauté for 3-4 minutes until tender then remove from pan.

Now add the shallots and sauté again until softened. Stir in the capers, garlic and red pepper flakes and continue to sauté until the garlic is fragrant.

Add the miso paste and lightly mash it with the back of your spatula, then add the nutritional yeast and orzo. Stir the mixture to coat.

Pour in your vegetable broth and bring the mixture to a simmer, stirring frequently to prevent the orzo from sticking. Allow the orzo to cook for 8-10 minutes uncovered until the orzo is al dente.

Once the orzo has absorbed most of the liquid, stir in the parsley, asparagus and remaining lemon juice and remove from heat. Serve the orzo with the tofu and enjoy.

Expert Tips

• Stir the orzo frequently. This will help prevent the orzo from sticking to the bottom of the pan as it simmers in the broth.
• Instead of pan searing, feel free to bake your tofu. To do this, add a tablespoon of oil to the soy sauce mixture when coating the tofu. Once coated in cornstarch, place on a baking tray and spray the tofu cutlets with a little oil then bake in the oven at 425F for 25-30 minutes, flipping halfway.
• Add more protein. Drain and rinse off some chickpeas to stir into the orzo as it simmers. This will help add an additional 24.5 grams of protein to the whole meal.
• Make it cheesier. Nutritional yeast helps add both some extra vitamin B12 when fortified as well as some cheesy flavor. For more cheesy goodness, while still keeping it dairy-free, try grating your favorite vegan parmesan over top before serving.
• Add additional oil as needed while cooking. You may see the pan dry up in spots as you cook each component, so feel free to add a little more oil as needed to prevent things from sticking. As an alternative, you can also use veggie broth to deglaze the pan as you start to sauté up the vegetables and aromatics.

Frequently Asked Questions

How to Serve

Serve your orzo with a squeeze of fresh lemon and top with the tofu cutlets. Between the asparagus, orzo and tofu, you get a complete meal that is high in protein, complex carbs, fiber, and iron!

For some additional protein, consider stirring in a can of drained and rinsed canned chickpeas or canned lentils while the orzo simmers.

More Vegan Pasta Recipes to Try

• Vegan Caramelized Onion Pasta
• Tahini Pasta
• 20 Minute Green Goddess Pasta Salad
• Spicy Miso Pasta
• Baked Hummus Pasta

One Pot Lemon Orzo with Sauteed Asparagus

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

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

Print Recipe

Pin Recipe

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Description

This lemon orzo is served with sauteed asparagus and tofu, but more importantly it is easy to make and cooks in just one pan! A complete meal that you can make any night of the week and feel good about.

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Ingredients

Lemon Pepper Seared Tofu

• 1, ~400g block extra firm tofu, drained and pressed
• 1 tbsp soy sauce or tamari
• 1 tbsp lemon juice or apple cider vinegar
• 3 tbsp cornstarch
• 1 tsp lemon pepper
• 1 tsp garlic powder

Lemon Orzo

• 2 tbsp avocado oil plus more if needed
• 10 asparagus spears, woody stems removed and cut on a bias
• 1 shallot, minced
• 2 tsp capers, minced (optional)
• 3 large cloves garlic, minced
• 1/4 tsp red pepper flakes (optional)
• 2 tsp yellow or white miso paste
• 3 tbsp nutritional yeast or vegan parmesan
• 1 1/2 cups dry orzo
• 3 cups low sodium vegetable broth
• 1/4 cup fresh parsley, minced
• Zest of 1 lemon
• 1 tbsp lemon juice
• Salt and pepper to taste

Cook Mode Prevent your screen from going dark

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Instructions

1. Place your tofu on a cutting board on it’s side and cut it into 3 equal slabs. Optional, diagonally score the top surface of the tofu, scoring it about 1/3 of the way through the slab.
2. Place the tofu into a shallow dish and drizzle with the soy sauce and lemon juice to coat. In a separate shallow dish, combine the cornstarch, garlic and lemon pepper together. Dredge the tofu in the cornstarch mixture and set aside.
3. Heat a large non-stick skillet with your oil over medium heat. When hot, place the tofu slabs in the pan score side down and sear for 5 minutes. Flip the tofu and cook for an additional 5 minutes or until both sides are golden. Transfer the tofu to paper towels to drain.
4. To the same pan, add the asparagus along with a pinch of salt and sauté for 3-4 minutes until tender then remove from pan.
5. Now add the shallots and sauté again until softened. Stir in the capers, garlic and red pepper flakes and continue to sauté until the garlic is fragrant.
6. Add the miso paste and lightly mash it with the back of your spatula, then add the nutritional yeast and orzo. Stir the mixture to coat.
7. Pour in your vegetable broth and bring the mixture to a simmer, stirring frequently to prevent the orzo from sticking. Allow the orzo to cook for 8-10 minutes uncovered until the orzo is al dente.
8. Once the orzo has absorbed most of the liquid, stir in the parsley, asparagus and remaining lemon juice and remove from heat. Serve the orzo with the tofu and enjoy.

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Notes

Stir the orzo frequently. This will help prevent the orzo from sticking to the bottom of the pan as it simmers in the broth.

Instead of pan searing, feel free to bake your tofu. To do this, add a tablespoon of oil to the soy sauce mixture when coating the tofu. Once coated in cornstarch, place on a baking tray and spray the tofu cutlets with a little oil then bake in the oven at 425F for 25-30 minutes, flipping halfway.

Add more protein. Drain and rinse off some chickpeas to stir into the orzo as it simmers. This will help add an additional 24.5 grams of protein to the whole meal.

Make it cheesier. Nutritional yeast helps add both some extra vitamin B12 when fortified as well as some cheesy flavor. For more cheesy goodness, while still keeping it dairy-free, try grating your favorite vegan parmesan over top before serving.

Add additional oil as needed while cooking. You may see the pan dry up in spots as you cook each component, so feel free to add a little more oil as needed to prevent things from sticking. As an alternative, you can also use veggie broth to deglaze the pan as you start to sauté up the vegetables and aromatics.

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.

★ Catherine

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 One Pot Lemon Orzo with Sauteed Asparagus first appeared on Plant Based RD.

The post One Pot Lemon Orzo with Sauteed Asparagus appeared first on Plant Based RD.

If you feel you struggle with veggies, this bowl is for you. And to get the ultimate satisfying veggie experience we are mixing them together in a bowl of noodles and coating it in a delicious easy to make sauce. Honestly, doesn’t get better than that.

Why You’ll Love This Cabbage Noodle Salad

• Easy to make. A perfect weeknight meal with some helpful tips and shortcuts in case you are not the biggest fan of chopping. Just roast your cabbage and mix everything together in bowls before serving.
• Budget friendly. Luckily, in this economy, noodles cabbage and frozen edamame remain accessible and cheap.
• A great way to get in more vegetables. Mixing the vegetables together with noodles and our peanut sauce will help make getting those vegetables more flavorful and enjoyable.

Key Ingredients and Substitutions

• Noodles: I used a thin vermicelli noodle as this can just be soaked in a bowl with boiling water for 3 minutes to cook through. You can change the variety of noodle used, just make sure to cook it according to package instructions.
• Cabbage: For color, I chose a combination of red cabbage and green cabbage, but feel free to stick to one cabbage. For ease, use pre-shredded cabbage to help minimize chopping.
• Seasoning: The main seasonings used include garlic, ginger, Chinese Five Spice, salt and white pepper. You can swap the white pepper for black pepper and omit the Chinese Five Spice if desired.
• Peanut Butter: Use a natural creamy peanut butter if possible. If allergic to peanuts, swap for almond butter or a seed butter like tahini or sunflower seed butter.
• Hoisin Sauce: This is a condiment often used in Cantonese cooking and can be found in the international section of your grocery store typically sold next to soy sauce. If gluten-free, make sure to use properly labeled gluten-free hoisin sauce.
• Lime: For best flavor use fresh limes. You can also swap with an orange, just measure out 2 tablespoons of juice then divide to use in the sauce and marinated edamame.
• Tamari: This can be interchangeable with soy sauce or coconut aminos.
• Edamame: For ease I used frozen edamame, but feel free to swap your edamame for a different bean like chickpeas.
• Cilantro: Feel free to omit if not a fan of cilantro. Alternatively add a tablespoon or more of fresh chopped mint if you you prefer.

How to Make Cabbage Noodle Salad

Preheat oven to 400F. To a bowl combine the edamame, pepper, scallions, garlic, lime zest, tamari, syrup, sesame oil and the juice of half a lime. Stir to combine then set aside.

To make the sauce, combine the peanut butter, hoisin sauce, maple syrup, tamari, ginger and the juice from the remaining lime in a bowl and whisk together. As it thickens, pour in 3 tbsp or more of water and whisk again until the sauce is at your desired consistency.

Add the shredded cabbage to a parchment lined baking tray and sprinkle with a generous pinch of salt and pepper, the garlic powder, and five spice. Drizzle the oil over the cabbage then toss and rub the cabbage to evenly coat. Spread the cabbage into an even layer then place the tray in the oven and bake for 20-25 minutes, tossing half way.

Prepare the vermicelli noodles according to package then drain and place in a large mixing bowl. Add the roasted cabbage, cilantro and tamari then toss until well mixed.

To assemble, divide the cabbage noodles between 3 bowls then top with a serving of edamame, drizzle with the hoisin peanut sauce and garnish with more cilantro, scallions and crushed peanuts as desired.

Expert Tips

• Save time by using convenience items. When I’m not in the mood to chop cabbage, I often will just grab a few bags of pre-shredded cabbage instead. No chopping and still pretty affordable.
• To thaw your edamame quickly just run it under warm water. You can also place your edamame in a microwave safe dish and microwave for a minute to help it thaw as well.
• Adjust the spice to your liking. Chili peppers can add spice, so if you are sensitive you may want to remove the seeds and membrane from your pepper before slicing to make it mild. Alternatively, feel free to leave it out entirely.

Frequently Asked Questions

How to Serve

To make this a complete meal, divide your noodles between your serving bowls then top with a serving of edamame and a drizzle of the hoisin peanut sauce.

The noodles provide a great source of energy, but you can add extra fiber if desired by using whole grain noodles instead. Our edamame adds protein, and you can always serve with more depending on your protein goals. This salad is also loaded with vegetables and served with a sauce to help add some healthy fats for better nutrient absorption.

More Veggie Loaded Bowls

• Broccoli Crunch Salad
• Roasted Broccoli Asparagus Salad
• Smashed Cucumber Avocado Salad
• Orange Miso Charred Cabbage
• Stuffed Sweet Potatoes with Crispy Lentils

Roasted Cabbage Noodle Salad

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

• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 25 minutes
• Total Time: 45 minutes
• Yield: 3 servings
• Category: Main Dish
• Method: Roasting
• Cuisine: American
• Diet: Vegan

Print Recipe

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Description

These roasted cabbage noodle salad bowls are easy make and a delicious way to get in more nourishing veggies.

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Ingredients

Marinated Edamame

• 1 1/2 cups frozen edamame, thawed
• 1 Fresno or jalapeno pepper, thinly sliced
• 1 scallion, thinly sliced
• 1 clove garlic, grated
• Juice and zest of 1 lime, divided
• 2 tsp tamari
• 2 tsp maple syrup
• 1 tsp sesame oil, optional

Hoisin Peanut Sauce

• 3 tbsp natural creamy peanut butter
• 2 tbsp gluten-free hoisin sauce
• 1 1/2 tbsp maple syrup
• 2 tsp tamari
• 1 tsp grated ginger
• 3–4 tbsp of cold water

Roasted Cabbage and Noodles

• 1 small cabbage, shredded (about 3 cups either green or red cabbage or a combination of both)
• 1 tsp garlic powder
• 1/2 tsp Chinese Five Spice, optional
• 2 tsp avocado oil
• 6 oz of vermicelli noodles (3 servings based on packaging)
• 1/4 cup cilantro, minced
• 1 tbsp tamari
• Crushed peanuts for garnish, optional
• Salt and white pepper, as needed

Cook Mode Prevent your screen from going dark

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Instructions

1. Preheat oven to 400F. To a bowl combine the edamame, pepper, scallions, garlic, lime zest, tamari, syrup, sesame oil and the juice of half a lime. Stir to combine then set aside.
2. To make the sauce, combine the peanut butter, hoisin sauce, maple syrup, tamari, ginger and the juice from the remaining lime in a bowl and whisk together. As it thickens, pour in 3 tbsp or more of water and whisk again until the sauce is at your desired consistency.
3. Add the shredded cabbage to a parchment lined baking tray and sprinkle with a generous pinch of salt and pepper, the garlic powder, and five spice. Drizzle the oil over the cabbage then toss and rub the cabbage to evenly coat. Spread the cabbage into an even layer then place the tray in the oven and bake for 20-25 minutes, tossing half way.
4. Prepare the vermicelli noodles according to package then drain and place in a large mixing bowl. Add the roasted cabbage, cilantro and tamari then toss until well mixed.
5. To assemble, divide the cabbage noodles between 3 bowls then top with a serving of edamame, drizzle with the hoisin peanut sauce and garnish with more cilantro, scallions and crushed peanuts as desired.

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Notes

Save time by using convenience items. When I’m not in the mood to chop cabbage, I often will just grab a few bags of pre-shredded cabbage instead. No chopping and still pretty affordable.

To thaw your edamame quickly just run it under warm water. You can also place your edamame in a microwave safe dish and microwave for a minute to help it thaw as well.

Adjust the spice to your liking. Chili peppers can add spice, so if you are sensitive you may want to remove the seeds and membrane from your pepper before slicing to make it mild. Alternatively, feel free to leave it out entirely.

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.

★ Catherine

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

The post Roasted Cabbage Noodle Salad first appeared on Plant Based RD.

The post Roasted Cabbage Noodle Salad appeared first on Plant Based RD.