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

Why You’ll Love These Habichuelas Guisadas

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

Key Ingredients and Substitutions

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

How to Make Habichuelas Guisadas

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

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

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

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

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

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

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

Expert Tips

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

Frequently Asked Questions

Make It Balanced

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

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

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

More Bean-spiration!

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

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

Habichuelas Guisadas

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

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

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Description

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

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Ingredients

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

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

Sofrito (you can also use store bought)

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

Stewed Beans

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

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Instructions

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

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Notes

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

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

Make in the Instant Pot using the following recipe instructions.

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

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

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

The post Habichuelas Guisadas first appeared on Plant Based RD.

The post Habichuelas Guisadas appeared first on Plant Based RD.

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

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

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

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

Key Ingredients and Substitutions

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

How to Make Lime Drenched Sweet Potato Black Bean Patties

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

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

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

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

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

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

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

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

Expert Tips

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

Frequently Asked Questions

Make It Balanced

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

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

More Ways to Use Your Beans

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

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

Lime Drenched Sweet Potato Black Bean Patties

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

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

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Description

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

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Ingredients

Black Bean Patties

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

Lime Drench

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

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Instructions

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

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Notes

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

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

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

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

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

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

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

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

Why You’ll Love These Charred Lemon Brothy Beans

• Cozy, batched-cooked beans. I love making a big pot of beans at least once a month, so I can build multiple meals around them throughout the week.
• High in fiber. If you’re looking to boost your fiber intake, beans are a fantastic choice. A 1/2 cup serving typically provides about 9-11 grams of fiber depending on the bean variety, which makes them a great addition to any diet.
• Budget-friendly. Cooking beans from scratch is super affordable, even more so than canned beans! Plus, you can infuse them with a so much flavor. It’s a skill you’ll definitely want to master, and it’s surprisingly easy.

Key Ingredients and Substitutions

• Beans: I used small white beans for this recipe, but you can easily swap them out for other varieties like cannellini beans, butter beans, great northern beans or chickpeas, so choose your favorite.
• Onion: I used a yellow onion, but white or red onions work just as well.
• Garlic: I used a whole bulb for extra garlic flavor, but feel free to use the amount of garlic based on your own preference.
• Lemon: Fresh lemon is essential for both the broth and salsa.
• Red pepper flakes: I like the heat this adds, but feel free to omit entirely if you prefer a milder flavor.
• Herbs: I used rosemary, thyme, and bay leaves, but feel free to experiment with your favorite hearty herbs. I also used parsley for the avocado salsa.
• Umami: For added depth of flavor, stir in miso paste or nutritional yeast at the end of cooking. Alternatively, you can add some dried shiitake mushrooms when adding the bay leaves and make sure to remove them after the beans are done cooking.
• Avocado: For best texture, choose a slightly ripe avocado—one that gives just a little when gently squeezed . This will help the cubes keep their shape better.
• Scallions: Swap for some finely diced red onion if desired.
• Pepper: I used a serrano pepper for extra heat. For less heat, consider leaving out or choosing a milder pepper like jalapeño and removing it’s seeds and membranes before slicing.

How to Make Charred Lemon Brothy Beans with Avocado Scallion Salsa

Spread the dry beans out on a flat surface and remove any rocks or debris. Rinse the beans well, then drain. Place the beans in a large pot and cover them with fresh filtered water, ensuring the water level is about 3 inches above the beans. Cover and allow the beans to soak overnight or for at least 8 hours. The beans should visibly double in size.

Heat 1 tablespoon of oil in a large pot or Dutch oven over medium-low heat. Swirl the oil to coat the bottom of the pot. Add the halved lemon and onions, cut side down, and cook undisturbed. After 3 minutes, add the garlic halves, cut side down, and cook undisturbed for an additional 3 minutes, or until the onions, lemons, and garlic are slightly charred on the bottoms. Add the remaining tablespoon of oil and red pepper flakes, allowing to cook for 1 minute.

Drain and rinse the soaked beans, then add them to the pot along with the rosemary, thyme, bay leaves, and 8 cups of filtered water to submerge the beans. Bring to a boil, then reduce heat to a gentle simmer. Partially cover the pot and cook for about 30 minutes.

Add the salt and stir the beans well. Partially cover the pot again and cook for an additional 1 to 1 1/2 hours. During this time, check the beans about every 30 minutes, stirring briefly and adding more water if the beans are no longer fully submerged.

Test a few beans to ensure they are tender and fully cooked. Squeeze the garlic out of its skin directly into the pot along with the juice from the lemon. Discard the garlic skins, lemon, onions, rosemary and thyme sprigs, and bay leaves.

For added umami flavor, transfer a ladleful of broth to a large mug and whisk in the miso paste until fully dissolved. Pour the mixture back into the pot of beans, stirring well. Taste the broth and adjust the salt to your preference.

To make the salsa, combine the avocado, scallions, parsley, jalapeño, lemon zest and juice, and a pinch of salt in a mixing bowl. Stir well to combine.

To serve, spoon the brothy beans into a serving dish and top with a few spoons of the avocado salsa. Finish with a few cracks of black pepper and enjoy with toasted bread!

Expert Tips

• Soak your beans for better digestion. Rinse and drain your dry beans, then soak in fresh filtered water for at least 8 hours before cooking. This will not only reduce the cooking time, but also improve digestion by breaking down some of the compounds in beans that can cause extra gas. After soaking, rinse well and drain again before cooking in fresh filtered water.
• Boost digestion with epazote or kombu. Adding either epazote (a traditional Mexican herb) or a piece of kombu (a type of seaweed) while cooking your beans helps to tenderize them and break down some of the starches that can lead to gas. This may significantly reduce bloating and discomfort.
• When to add salt. There’s a sweet spot for adding salt to beans. I like to add it halfway through cooking. At this point, the beans won’t become tough from the salt, and it will help season them more evenly, infusing flavor throughout.
• Older dry beans take longer to cook. If your beans have been sitting in your pantry for months or years, they may be frier and tougher, requiring more cooking time. It’s best to use fresher beans whenever possible, but if you are cooking older ones, be prepared to adjust the cooking time accordingly.
• Save time by skipping the charred veggies. If you want a quicker method, you can skip the charring step. Simply add the beans, onions, garlic, lemon, herbs, oil, and water directly to the pot, then cook until the beans are tender.

Frequently Asked Questions

Make It Balanced

These beans can be served with the avocado salsa to enjoy as a hearty, filling meal. If you’d like to add a little more to this meal, feel free to add any of the following:

• Serve with some toasted crusty bread to make this more hearty
• Ladle the beans and broth over some cooked rice, quinoa or al dente pasta
• Stir in some greens like shredded kale, Swiss chard or baby bok choy for a boost of antioxidants

More Cozy Ways to Get in Beans

• Marinated Sun-Dried Tomato Bean Salad
• Creamy Gochujang Black Bean Stew with Crispy Garlic
• Honeynut Squash Red Lentil Soup
• Roasted Butternut Squash Gnocchi Soup
• Curried Red Bean Skillet

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

Charred Lemon Brothy Beans with Avocado Scallion Salsa

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

• Author: Catherine Perez
• Prep Time: 10 minutes
• Soak Time: 8 hours
• Cook Time: 2 hours
• Total Time: 10 hours 10 minutes
• Yield: 6 servings
• Category: Main Dish
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

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Description

A comforting bowl of Charred Lemon Brothy Beans served with a vibrant avocado scallion salsa. The perfect wholesome, fiber-rich meal that’s easy to meal prep.

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Ingredients

Beans

• 1 1/2 cups dry white beans (cannellini, great northern beans, or butter beans)
• 1 small onion, root removed and halved lengthwise
• 1 garlic bulb, halved crosswise
• 1 lemon, halved crosswise
• 1/2 tsp red pepper flakes (optional)
• 2 sprigs rosemary
• 10 sprigs thyme
• 2 bay leaves
• 2 tbsp avocado oil
• 2 tsp kosher salt plus more as needed

Add-Ins

• 2 tbsp yellow miso paste

Avocado Scallion Salsa

• 2 avocados, cubed
• 2 scallions, thinly sliced
• 1/4 cup fresh parsley leaves, minced
• 1 small jalapeño or serrano pepper, thinly sliced
• Zest and juice of a small lemon

For serving: toasted sourdough bread, cracked black pepper

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Instructions

1. Spread the dry beans out on a flat surface and remove any rocks or debris. Rinse the beans well, then drain. Place the beans in a large pot and cover them with fresh filtered water, ensuring the water level is about 3 inches above the beans. Cover and allow the beans to soak overnight or for at least 8 hours. The beans should visibly double in size.
2. Heat 1 tablespoon of oil in a large pot or Dutch oven over medium-low heat. Swirl the oil to coat the bottom of the pot. Add the halved lemon and onions, cut side down, and cook undisturbed. After 3 minutes, add the garlic halves, cut side down, and cook undisturbed for an additional 3 minutes, or until the onions, lemons, and garlic are slightly charred on the bottoms. Add the remaining tablespoon of oil and red pepper flakes, allowing to cook for 1 minute.
3. Drain and rinse the soaked beans, then add them to the pot along with the rosemary, thyme, bay leaves, and 8 cups of filtered water to submerge the beans. Bring to a boil, then reduce heat to a gentle simmer. Partially cover the pot and cook for about 30 minutes.
4. Add the salt and stir the beans well. Partially cover the pot again and cook for an additional 1 to 1 1/2 hours. During this time, check the beans about every 30 minutes, stirring briefly and adding more water if the beans are no longer fully submerged.
5. Test a few beans to ensure they are tender and fully cooked. Squeeze the garlic out of its skin directly into the pot along with the juice from the lemon. Discard the garlic skins, lemon, onions, rosemary and thyme sprigs, and bay leaves.
6. For added umami flavor, transfer a ladleful of broth to a large mug and whisk in the miso paste until fully dissolved. Pour the mixture back into the pot of beans, stirring well. Taste the broth and adjust the salt to your preference.
7. To make the salsa, combine the avocado, scallions, parsley, jalapeño, lemon zest and juice, and a pinch of salt in a mixing bowl. Stir well to combine.
8. To serve, spoon the brothy beans into a serving dish and top with a few spoons of the avocado salsa. Finish with a few cracks of black pepper and enjoy with toasted bread!

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Notes

Soak your beans for better digestion. Rinse and drain your dry beans, then soak in fresh filtered water for at least 8 hours before cooking. This will not only reduce the cooking time, but also improve digestion by breaking down some of the compounds in beans that can cause extra gas. After soaking, rinse well and drain again before cooking in fresh filtered water.

Boost digestion with epazote or kombu. Adding either epazote (a traditional Mexican herb) or a piece of kombu (a type of seaweed) while cooking your beans helps to tenderize them and break down some of the starches that can lead to gas. This may significantly reduce bloating and discomfort.

When to add salt. There’s a sweet spot for adding salt to beans. I like to add it halfway through cooking. At this point, the beans won’t become tough from the salt, and it will help season them more evenly, infusing flavor throughout.

Older dry beans take longer to cook. If your beans have been sitting in your pantry for months or years, they may be frier and tougher, requiring more cooking time. It’s best to use fresher beans whenever possible, but if you are cooking older ones, be prepared to adjust the cooking time accordingly.

Save time by skipping the charred veggies. If you want a quicker method, you can skip the charring step. Simply add the beans, onions, garlic, lemon, herbs, oil, and water directly to the pot, then cook until the beans are tender.

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

The post Charred Lemon Brothy Beans with Avocado Scallion Salsa first appeared on Plant Based RD.

The post Charred Lemon Brothy Beans with Avocado Scallion Salsa appeared first on Plant Based RD.

Why You’ll Love This Simple Vegan Pie Crust

• Easier than you think it is to make. I’ve never been big on baking pie from scratch because it always seemed so overwhelming to make. However, it’s really a matter of cutting butter into flour then pressing the dough together into a disk. I’ve simplified the process for you so you don’t have to overthink it at all.
• Minimal ingredients. Just a few ingredients that are relatively easy to come by.
• Simple method. To make this as simple as possible, just use a food processor. It will do most of the hard work for you, which helps this dough come together so quickly.

Key Ingredients and Substitutions

• Butter: Using high quality salted butter makes a big difference. I achieved the best results when I used butter from Miyoko’s and Violife. The plant-based butters from Country Crock and Earth Balance work well too, but I noted that the crust doesn’t get as golden as the other two options.
• Flour: All-purpose flour is best here. Please see the FAQ section for gluten-free options.
• Sugar: This helps to get a more golden color on your crust when it is baking. Regular granulated sugar is best here.
• Vinegar: Changes the way that gluten develops in your dough. I used apple cider vinegar, but lemon juice or white wine vinegar also works here.
• Ice water: I don’t normally list out water in this section, but this is important to specify. To get a flaky crust, it’s important to keep the butter cold, which is why the ice water is so critical here.

How to Make a Simple Vegan Pie Crust

Making the Crust

To a food processor add the flour, sugar and salt and pulse together to combine. Add the butter and pulse until the mixture looks like wet sand and there are no large butter chunks left.

Add the apple cider vinegar then pour in 2 tablespoons of the iced cold water, pulsing a few times to combine. If the dough doesn’t appear to clump together, add the remaining ice water, 1 tablespoon at a time. Pulse together until the dough is just combined.

Turn out the dough chunks onto a lightly floured surface. Use your hands to push the dough together into a flat disk then cover with plastic wrap and place in the fridge for at least 30 minutes. If not using the same day, leave in the fridge for up to 2 days.

How to Roll Out Your Pie Crust

You can roll out your dough once it has chilled for at least 30 minutes. Lightly flour a clean working surface and place your crust on top. Lightly flour the top of the dough then use a rolling pin to start from the center of your dough and roll outwards in all directions until it has been rolled out into a rough 12-inch circle. Your dough should be 1/8th of an inch in thickness.

How to Use

From here you can carefully roll your dough over your rolling pin and roll it out to center and carefully tuck it into a pie dish. If making a galette, roll it out over a parchment lined baking sheet instead.

For a pie, trim the border of your pie crust making sure to leave about 1-inch of dough to overhang the edge of your dish. Roll up that excess dough inward towards the dish and press the dough to seal, creating a thick outer crust around the edge of the dish. If you are looking for some ideas on how you can style that crust, highly recommend this visual how to. Poke a few holes with a fork into the bottom of your pie crust and then it is ready to use for any of your pie related needs.

For a galette, layer the filling of choice around the center of your crust, making sure to leave a little more than 1-inch of the edge untouched. Once filled, fold the edges up and over the apples around the edge, towards the center. If you need a filling idea, try this Apple Streusel Galette.

When ready to bake, make an “egg” wash by mixing together the milk and maple syrup. Use a pastry brush to then lightly brush the mixture over the exposed edges of your dough. This will be a lot looser than a normal egg wash, so do brush the mixture very lightly. Then you can go ahead and bake as instructed.

Expert Tips

• Don’t overwork your dough. If your dough is mostly holding together, you can stop manipulating the dough. The less you mess with your dough the better. Overworking the dough will lead to a tough, less flaky crust.
• Double it. If you need pie crust for the bottom and top of your pie, just double this recipe. Or, if you are like me and want to make the most of pulling out your food processor, just make double the amount as a save in the freezer for later option.
• Keep your dough cold. Try not to overwork your dough with your hands. Your hands are warm and can cause the butter in the dough to melt, which will result in a crust that is less flaky. If you feel your dough is getting too warm, pop it into the fridge to chill before working with it again.

Frequently Asked Questions

More Things to Bake

• Brown Butter Toffee Chocolate Chip Cookies
• Hotteok Cookies
• Chocolate Peanut Butter Stuffed Cookies
• Fluffy Vegan Cinnamon Rolls
• Vegan Pumpkin Bread with Streusel Topping

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.

Vegan Pie Crust

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• Author: Catherine Perez
• Prep Time: 15 minutes
• Chill Time: 30 minutes
• Total Time: 45 minutes
• Yield: 1 pie crust
• Category: Sweets
• Method: Baking
• Cuisine: American
• Diet: Vegan

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A step by step on how to make a simple vegan pie crust from scratch that results in a buttery flaky crust. Easy to make and can be used for any of your baking needs.

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Ingredients

Pie Crust

• 1 1/2 cups all-purpose flour, spooned and leveled
• 2 tsp granulated sugar
• 1/2 tsp kosher salt
• 1/2 cup cold salted butter, cubed
• 1 tsp apple cider vinegar
• 3–4 tbsp ice cold water

“Egg” Wash

• 2 tbsp unsweetened plant-based milk
• 2 tsp maple syrup

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Instructions

Making the Dough

1. To a food processor add the flour, sugar and salt and pulse together to combine. Add the butter and pulse until the mixture looks like wet sand and there are no large butter chunks left.
2. Add the apple cider vinegar then pour in 2 tablespoons of the iced cold water, pulsing a few times to combine. If the dough doesn’t appear to clump together, add the remaining ice water, 1 tablespoon at a time. Pulse together until the dough is just combined.
3. Turn out the dough chunks onto a lightly floured surface. Use your hands to push the dough together into a flat disk then cover with plastic wrap and place in the fridge for at least 30 minutes. If not using the same day, leave in the fridge for up to 2 days.

How to Roll Out Your Pie Crust

1. You can roll out your dough once it has chilled for at least 30 minutes. Lightly flour a clean working surface and place your crust on top. Lightly flour the top of the dough then use a rolling pin to start from the center of your dough and roll outwards in all directions until you it has been rolled out into a rough 12-inch circle. Your dough should be 1/8th of an inch in thickness.

How to Use

1. From here you can carefully roll your dough over your rolling pin and roll it out to center and carefully tuck it into a pie dish. If making a galette, roll it out over a parchment lined baking sheet instead.
2. For a pie crust, trim the border of your pie crust making sure to leave about 1-inch of dough to overhang the edge of your dish. Roll up that excess dough inward towards the dish and press the dough to seal to create a thick outer crust around the edge of the dish. If you are looking for some ideas on how you can style that crust, highly recommend this visual how to. Poke a few holes with a fork into the bottom of your pie crust and then it is ready to use for any of your pie related needs.
3. For a galette, layer the filling of choice around the center of your crust, making sure to leave a little more than 1-inch of the edge untouched. Once filled, fold the edges up and over the apples around the edge, towards the center. If you need a filling idea, try this Apple Streusel Galette.
4. When ready to bake, make an “egg” wash by mixing together the milk and maple syrup. Use a pastry brush to then lightly brush the mixture over the exposed edges of your dough. This will be a lot looser than a normal egg wash, so do brush the mixture very lightly. Than you can go ahead and bake.

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Notes

Don’t overwork your dough. If your dough is mostly holding together, you can stop manipulating the dough. The less you mess with your dough the better. Overworking the dough will lead to a tough, less flaky crust.

Double it. If you need pie crust for the bottom and top of your pie, just double this recipe. Or, if you are like me and want to make the most of pulling out your food processor, just make double the amount as a save in the freezer for later option.

Keep your dough cold. Try not to overwork your dough with your hands. Your hands are warm and can cause the butter in the dough to melt, which will result in a crust that is less flaky. If you feel your dough is getting too warm, pop it into the fridge to chill.

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 Simple Vegan Pie Crust first appeared on Plant Based RD.

The post Simple Vegan Pie Crust appeared first on Plant Based RD.

I love a good roasted chickpeas, but I will say I much prefer a good roasted lentil instead. Not only do they actually get crispy, but they are a perfect alternative to the humble chickpea in a lot of recipes. Here’s how I go about making these little crispy gems.

Why You’ll Love These Crispy Roasted Lentils

• A great alternative to chickpeas. If you are not a fan of chickpeas, roasting lentils can be a great alternative that can get equally crispy in the oven and work great as a snack or to top different meals with.
• Higher in protein than roasted chickpeas. Per cup, lentils have 18g of protein per cup cooked compared to 14g of protein per cup of cooked chickpeas.
• Easy to customize. Try these lentils out with any seasonings you like. This is a general base recipe, so season how you like depending on the recipe you want to add them to.

Key Ingredients and Substitutions

• Lentils: I recommend using small lentil varieties like small brown lentils, French lentils or beluga (black) lentils. I do not recommend using
• Oil: Since we are roasting at a high heat, I recommend using an oil that has a high smoke point. This is one of the reasons I highly recommend using avocado oil. Added benefit, avocado oil has a lot of the heart healthy fats typically found in olive oil, so it can be a great alternative when you want the heart health benefit with a higher smoke point.
• Seasonings: As this is a basic recipe, I kept the seasonings basic. I like to use onion powder and garlic powder, but you can absolutely change it up based on the recipe you add them to or even based on your own preferences.

How to Make Crispy Roasted Lentils

If using dry lentils, place in a saucepan with a bouillon cube and 2 1/2 cups water. Bring the pot to a boil, then reduce to a simmer and cook for about 15-17 minutes or until the lentils are tender and cooked through. Drain off any remaining liquid and allow to cool. If using canned lentils, place the drained lentils on a clean kitchen towel and carefully pat dry to remove excess moisture.

Preheat the oven to 425F. Transfer the lentils to a parchment lined baking tray then add the oil, garlic powder, onion powder and a generous pinch of salt. Toss the lentils to coat evenly in the mixture then spread the lentils out in a single layer.

Place the lentils in the oven on the middle rack and bake for 15 minutes. Give the lentils a toss, spreading them back in an even layer then roast for an additional 5-8 minutes until crispy.

After removing from the oven, allow the lentils to completely cool then use as desired.

Expert Tips

• Drain and dry your lentils before roasting. Make sure you remove excess moisture by either allowing the lentils to completely drain in a colander for a while or placing the lentils on a clean kitchen towel to carefully pat dry.
• If cooking from scratch, do not overcook your lentils. You do not want your lentils to get mushy as it will make it harder to crisp up in the oven.
• Season however you like. Try these lentils out with different combos of seasonings. This will help make them more fun to eat as a snack or with any meal you wish to add them to.
• If cooking lentils from scratch, cook them in broth. The broth will infuse more flavor into the lentils and make them more enjoyable when baking.
• Make sure you have enough space on your baking tray. You should be able to spread your lentils out into an even single layer, which will help the lentils crisp up better. Overcrowding the pan can cause the lentils to steam, which will make it harder for them to crisp up.

Frequently Asked Questions

More Lentil Recipes to Try

• Roasted Lentils and Carrots with Marinated Onions
• Summer Farro Salad with Crispy Roasted Lentils
• Honeynut Squash Red Lentil Soup
• Summer Lentil Salad with Sumac Yogurt Sauce
• Vegan Kale Caesar Salad Toast

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

How to Make Crispy Roasted Lentils

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• Author: Catherine Perez
• Prep Time: 10 minutes
• Cook Time: 40 minutes
• Total Time: 50 minutes
• Yield: 3-4 servings
• Category: Snack
• Method: Roasting
• Cuisine: American
• Diet: Vegan

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Description

A how to guide for making crispy roasted lentils, a fantastic alternative to roasted chickpeas that actually stay crispy!

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Ingredients

• 3/4 cup dry French lentils or small brown lentils or 1, 15 oz can French lentils or small brown lentils, drained and rinsed
• 1/2 vegetable bouillon cube (use only if cooking lentils from scratch, not needed for canned lentils)
• 1 tbsp avocado oil
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• Kosher salt

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Instructions

1. If using dry lentils, place in a saucepan with a bouillon cube and 2 1/2 cups water. Bring the pot to a boil, then reduce to a simmer and cook for about 15-17 minutes or until the lentils are tender and cooked through. Drain off any remaining liquid and allow to cool. If using canned lentils, place the drained lentils on a clean kitchen towel and carefully pat dry to remove excess moisture.
2. Preheat the oven to 425F. Transfer the lentils to a parchment lined baking tray then add the oil, garlic powder, onion powder and a generous pinch of salt. Toss the lentils to coat evenly in the mixture then spread the lentils out in a single layer.
3. Place the lentils in the oven on the middle rack and bake for 15 minutes. Give the lentils a toss, spreading them back in an even layer then roast for an additional 5-8 minutes until crispy.
4. After removing from the oven, allow the lentils to completely cool then use as desired.

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Notes

Drain and dry your lentils before roasting. Make sure you remove excess moisture by either allowing the lentils to completely drain in a colander for a while or placing the lentils on a clean kitchen towel to carefully pat dry. If cooking from scratch, do not overcook your lentils. You do not want your lentils to get mushy as it will make it harder to crisp up in the oven. Season however you like. Try these lentils out with different combos of seasonings. This will help make them more fun to eat as a snack or with any meal you wish to add them to. If cooking lentils from scratch, cook them in broth. The broth will infuse more flavor into the lentils and make them more enjoyable when baking. Make sure you have enough space on your baking tray. You should be able to spread your lentils out into an even single layer, which will help the lentils crisp up better. Overcrowding the pan can cause the lentils to steam, which will make it harder for them to crisp up.

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 How to Make Crispy Roasted Lentils first appeared on Plant Based RD.

The post How to Make Crispy Roasted Lentils appeared first on Plant Based RD.

Why You’ll Love This Cashew Cheese Sauce

• Full of flavor. We are getting a bunch of umami-rich flavor from a combination of nutritional yeast, green chilies and spices.
• Easy to modify. Have a nut allergy? This sauce can be modified to be made nut-free.
• Loaded with nourishing ingredients. This sauce is made with whole food ingredients, no plant-based cheese alternatives needed for this yummy sauce.

Key Ingredients & Substitutions

• Cashews: While this sauce is made with cashews, it works equally well with nut-free options like pepitas or sunflower seeds.
• Green Chilies: I recommend the can version. Fresh chilies won’t have the same flavor we need for this sauce. This can be found in the international section of your grocery store.
• Pickled Jalapenos: You can get a jar of them to use or make them fresh yourself. The pickled flavor really helps add more flavor, so don’t skip!
• Lemon: Fresh lemon is best. If you are in a pinch, you can also use fresh lime as well.
• Nutritional Yeast: Packed with umami flavor that helps to lend more of those cheesy flavors to the sauce.
• Spices: I used a combination of smoked paprika and chili powder for both color and to add a smoky flavor to it.
• Milk: I used almond milk, but any unsweetened plant-based milk will work for this sauce.

How to Make Cashew Cheese Sauce

Place your cashews in a bowl and cover with water for at least 6-8 hours or overnight before using. For a short cut, cover the raw cashews with boiling water for 20-30 minutes to soften them.

Discard the water of the cashews and place in a high speed blender cup along with the remaining ingredients. Blend all the ingredients on high, scraping down the sides as needed until the sauce is velvety smooth.

Because of the nature of the sauce ingredients, I recommend tasting the sauce after blending and seeing if you need more salt. Add small amounts at time then blend and taste again until the sauce is how you like it. You may need between 1/2 tsp to 1 tsp salt, but I always start out with less and add more based on my preference.

Expert Tips

• Soak your cashews. This will help make blending so much easier and give you a more velvety sauce. If you remember to, try soaking them in the fridge overnight for at least 6-8 hours before blending.
• For a shorter soak time, place your cashews in a heat safe bowl and cover with boiling water for at least 20-30 minutes.
• Use a highspeed blender. This will ensure that everything blends up as smooth as possible.

How to Store Leftovers

Storing leftover sauce. Pour the sauce into an airtight container and place in the fridge for up to 7 days.

You can freeze leftover sauce. Make sure when storing that you place it in a freezer safe container. Freeze for up to 1 month. Thaw in the fridge then mix really well before using. You may lose some taste, but I just recommend adding a little salt to help bring it back to life.

More Ways to Use Cashew Cheese Sauce

This is the perfect dip to entertain with, but you can use it in so many ways. Use this cheese sauce to make:

• Homemade crunchwraps
• Plant Based Quesadillas
• As a dip or filling for crispy tacos

More Homemade Condiments to Try

• Pickled Red Onions
• Charred Salsa Verde
• Homemade Tofu Cashew Cream Cheese
• Mango Pico de Gallo
• Cilantro Lime Sauce

Nacho Cashew Cheese Sauce

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

• Author: Catherine Perez
• Prep Time: 25 minutes
• Cook Time: 0 minutes
• Total Time: 25 minutes
• Yield: 1 1/2 cups sauce
• Category: Condiments
• Method: Blending
• Cuisine: American

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Description

This nacho cashew cheese sauce is velvety smooth and full of rich umami flavor that you will want to put on everything.

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Ingredients

• 3/4 cup raw cashews
• 4 oz can of green chilies
• 3 tbsp nutritional yeast
• Juice of 1 lemon
• 2 tbsp pickled jalapenos
• 1/2 tsp smoked paprika
• 1 tsp chili powder
• 3 tbsp unsweetened plant based milk, I used almond milk
• 1/4 tsp kosher salt plus more to taste

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Instructions

1. Place your cashews in a bowl and cover with water for at least 6-8 hours or overnight before using. For a short cut, cover the raw cashews with boiling water for 20-30 minutes to soften them.
2. Discard the water of the cashews and place in a high speed blender cup along with the remaining ingredients. Blend all the ingredients on high, scraping down the sides as needed until the sauce is velvety smooth.
3. Because of the nature of the sauce ingredients, I recommend tasting the sauce after blending and seeing if you need more salt. Add small amounts at time then blend and taste again until the sauce is how you like it. You may need between 1/2 tsp to 1 tsp salt, but I always start out with less and add more based on my preference.

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Notes

For a nut-free version replace the cashews for pepitas or sunflower seeds and the plant-based milk with a nut-free option like soy milk.

Storing leftover sauce. Pour the sauce into an airtight container and place in the fridge for up to 7 days.

You can freeze leftover sauce. Make sure when storing that you place it in a freezer safe container. Freeze for up to 1 month. Thaw in the fridge then mix really well before using. You may lose some taste, but I just recommend adding a little salt to help bring it back to life.

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 Nacho Cashew Cheese Sauce first appeared on Plant Based RD.

The post Nacho Cashew Cheese Sauce appeared first on Plant Based RD.

This post is sponsored by Nasoya, but all opinions are my own.

What Is Tofu?

Tofu is made when freshly made soy milk is cooked at a high heat causing it to curdle. When the resulting curds are pressed together, they form a tofu cake. Depending on how that tofu cake is pressed you end up with tofu varying in consistency. The most common varieties include silken, firm, extra firm, or super firm tofu. You can then flavor and cook it to your liking.

Getting the Right Texture

Tofu preference varies person to person. You can find various forms of tofu used in traditional recipes and enjoyed as is in many Asian cultures. Outside of these traditional uses, tofu may be used by other individuals looking for a meat alternative that can still provide a satisfying texture and chew. And that’s where the firmest varieties of tofu can shine: 

• Firm and Extra Firm Tofu: These varieties of tofu are pressed longer, resulting in a denser texture that holds its shape better. Both firm and extra firm tofu can be cut, marinated, sautéed, or baked to create a chewier texture.
• Super Firm Tofu: This tofu is the densest variety, giving it a meaty texture. It’s sold vacuum-sealed, so it’s ready to season and use straight from the package.

Pressing and Draining Tofu

One of the most common recommendations you will see is to press your tofu. This is a method used to help remove excess water from the tofu, which can make it chewier in texture and better for marinating. This method is best used with medium firm and extra firm tofu while options like silken tofu are best for smoothies, desserts and dressings. Now that you know which variety to use, choose the method you prefer based on preference.

• Pat Dry: Drain the extra firm tofu right out of the package and give it a gentle squeeze while holding its shape to release some liquid, then pat dry with a clean towel. Note, your tofu will still have excess water in it, so it may dilute the flavor of sauces or seasonings used on it.
• Tofu Press: Using a tofu press can help remove excess water from tofu without a mess or the need for extra paper towels. Simply place the tofu in the device and press as directed.
• DIY Tofu Press: If you want to make your own tofu press, save the tofu container after removing the tofu. Flip the container over, poke small holes into the bottom and place it in a shallow dish. Place the tofu on top of the plastic container then top the tofu with a plastic cutting board or flat dish. Balance 1-2 books on top and allow to press for at least 15-30 minutes.

You can use pressed tofu to make meals like this Teriyaki Tofu Sandwich or some Easy Baked Peanut Tofu.

Freezing Tofu

Freezing tofu is a great way to change its texture and make it more porous, allowing it to absorb more flavor. To freeze tofu, simply remove it from the package, drain any excess liquid, and place in a freezer bag or an airtight container. Place it in the freezer for at least 24 hours, or until frozen solid. When you’re ready to use the tofu, let it thaw in the refrigerator for a few hours before using it in your recipe.

Seasoning Tofu

Rather than pressing your tofu, you can season it. One easy way to do this without a marinade is to soak the tofu in a briny solution. Cube the tofu then soak it in warm or boiling water that has been heavily salted, similar to how you salt boiling water for pasta. The salt will penetrate the inside of the tofu to flavor it, and the heat and salt will also help firm up the tofu and lend a crispier exterior when baked or pan-fried. This is a fantastic method to use for Tofu Stir-Fries.

Use Pre-Pressed and Pre-Marinated Tofu

If you do not have time to press or season your tofu, convenience items are available that can help. I use Nasoya’s Super Firm Tofu the most when I need a quick meal. Since it doesn’t require additional pressing, this can be used to season or marinate straight out of the package.

And for even more convenience, I keep at least one package of a pre-marinated tofu in the fridge. Typically I will keep some Nasoya Plantspired TofuBaked in the fridge. It’s tofu that is already pressed and marinated. There are three different flavors to choose from, and you can eat it cold or toast it up in a pan or in the oven. I love to shred the Sweet BBQ flavored one, roast it in the oven, coat in my favorite BBQ sauce then stuff it into tortillas with baked plantains and extra toppings.

Put It Into Practice: Let’s Make Popcorn Tofu

So now that we’ve gone over the various techniques you can use to improve your tofu experience, let’s put it into practice by making Popcorn Tofu. Crispy breaded tofu that is fully baked in the oven even though it looks like it was pan-fried.

Key Ingredients and Substitutions

• Tofu: I used Nasoya’s Extra Firm Tofu. Just make sure to remove from the package before freezing. If you forget to freeze your tofu, use super firm tofu or press your extra firm tofu before using. 
• Flour: I used regular all-purpose flour. Feel free to swap with an all-purpose gluten-free flour mix if desired.
• Bread Crumbs: You can use regular bread crumbs or panko bread crumbs. For a gluten-free alternative, try a crushed corn flake style cereal.
• Nutritional Yeast: Helps add additional umami flavor to the bread crumb mixture. Feel free to replace with additional bread crumbs or some cornmeal.
• Plant-Based Milk: Any plant-based milk will work. I prefer using either soy milk, almond milk or cashew milk for this.
• Seasonings: I used a mix of smoked paprika, thyme, garlic powder, onion powder and salt. Feel free to adjust the seasonings more to your liking based on your own preference.
• Soy Sauce: Adds additional salty and umami flavor to the tofu and batter. If gluten-free, swap for coconut aminos or wheat-free tamari.
• Vinegar: I used rice wine vinegar, but apple cider vinegar or the juice of half a lemon works as well.

How to Make Popcorn Tofu

Place your drained tofu in an airtight container and place in the freezer overnight or until frozen solid. Remove the tofu from the freezer and allow it to completely thaw. Carefully squeeze out excess liquid from the thawed tofu, then proceed to tear the tofu into small nugget sized pieces.

Place the tofu nuggets in an empty container and toss with the soy sauce to coat then set aside.

Preheat oven to 425F. To a naked 9in x 13in rimmed baking sheet, drizzle with the oil to completely coat the bottom of the pan.

In one shallow bowl, whisk together the flour, milk, soy sauce, vinegar and salt until smooth.

In a separate shallow bowl, combine the bread crumbs, nutritional yeast, and seasonings until well incorporated.

With one hand, take a tofu nugget and dip into the batter to coat completely. Shake off any excess and place in the bread crumb mixture. With your other clean hand, coat the nugget completely in the bread crumb mixture. Shake off excess and then place on the baking sheet and repeat with the remaining tofu pieces.

Place the baking tray in the oven for 25 minutes, flipping the tofu half way through the baking process. When flipping, if the tray looks dry, drizzle or spray the tofu with a little oil before placing back in the oven. Once the tofu is golden, remove from the oven and serve immediately.

Frequently Asked Questions

More Tofu Recipes to Try

• Savory Oatmeal with Pan-Seared Tofu
• Baked Tofu Tacos with Mango Avocado Salsa
• Vegan Cabbage Rolls with Tofu Cashew Stuffing
• Maple Hoisin Shredded Tofu Wraps
• Vegan Kimchi Jjigae

How to Cook Tofu: 4 Tips to Level Up Your Tofu

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

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Description

If you struggle with enjoying tofu, this guide shows you how to cook tofu using 4 techniques to improve the taste and texture of your tofu.

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Ingredients

• 1 block Nasoya’s Extra Firm Tofu, drained from package
• 2 tbsp avocado oil
• 1 tbsp soy sauce

Batter

• 1/2 cup all-purpose flour
• 1/2 cup unsweetened soy milk or almond milk
• 1 tbsp soy sauce
• 1/2 tbsp rice wine vinegar or apple cider vinegar
• 1/2 tsp salt

Breading

• 1/2 cup bread crumbs
• 1/4 cup nutritional yeast
• 2 tsp paprika
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp dry thyme
• 1/2 tsp salt

 

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Instructions

1. Place your drained tofu in an airtight container and place in the freezer overnight or until frozen solid. Remove the tofu from the freezer and allow to completely thaw. Carefully squeeze out excess liquid from the thawed tofu, then proceed to tear the tofu into small nugget sized pieces.
2. Place the tofu nuggets in an empty container and toss with the soy sauce to coat then set aside.
3. Preheat oven to 425F. To a naked 9in x 13in rimmed baking sheet, drizzle with the oil to completely coat the bottom of the pan.
4. In one shallow bowl, whisk together the flour, milk, soy sauce, vinegar and salt until smooth.
5. In a separate shallow bowl, combine the bread crumbs, nutritional yeast, and seasonings until well incorporated.
6. With one hand, take a tofu nugget and dip into the batter to coat completely. Shake off any excess and place in the bread crumb mixture. With your other clean hand, coat the nugget completely in the bread crumb mixture. Shake off excess and then place on the baking sheet and repeat with the remaining tofu pieces.
7. Place the baking tray in the oven for 25 minutes, flipping the tofu half way through the baking process. When flipping, if the tray looks dry, drizzle or spray the tofu with a little oil before placing back in the oven. Once the tofu is golden, remove from the oven and serve immediately.

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Notes

Tear the tofu into even pieces. Make sure they are about the same size so they cook evenly in the oven.

If the pan dries up when flipping your tofu, spray some of your tofu with a little spray oil.

Store leftovers in an airtight container in the fridge for up to 5 days. To reheat, place the tofu in a toaster oven or the air-fryer at 400F for 3-5 minutes or until warmed through and crispy.

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 How to Cook Tofu: 4 Tips to Level Up Your Tofu first appeared on Plant Based RD.

The post How to Cook Tofu: 4 Tips to Level Up Your Tofu appeared first on Plant Based RD.

Confession time, I much rather make my own dairy-free cream cheese than buy it at the store. It just tastes better to me, simple to make and technically cheaper than buying from the store. So it’s a no brainer for me to make this anytime I end up with bagels at home.

Why You’ll Love This Tofu Cream Cheese

• Packed with protein. Because we are using a combination of cashews and tofu provides more protein than the average cream cheese.
• Easy to make. When your ingredients are ready, you just place in a blender to blend until smooth. Let it firm up in the fridge and it’s ready to spread.
• Only requires 6 ingredients. Once blended, you have a simple base that you can to. Fold in extra ingredients as desired, but this on it’s own is a great spread.

Key Ingredients and Substitutions

• Tofu: I recommend using extra firm tofu. For this cream cheese I typically will use Nasoya’s extra firm tofu for best results. Firm or medium firm can work too for this recipe.
• Cashews: Make sure they are raw. For an allergy friendly swap, use raw soaked sunflower seeds instead. If you are okay using a different nut, blanched soaked almonds work too.
• Lemon: I always like fresh lemon when possible.
• Apple Cider Vinegar: The taste of ACV is very unique and I do recommend this over other vinegars if possible for the right tang.
• Miso: This will help add a very light fermented and umami flavor to the cream cheese. I recommend either white or yellow miso paste. You can also leave this out entirely.
• Salt: I recommend using Kosher salt as it will provide the right level of saltiness to this mix.

How to Make Tofu Cream Cheese

Place the cashews in a heat resistant bowl and cover completely with boiling water. Allow to soak for 15-30 minutes to soften them. Discard the liquid and add the cashews to a blender cup.

Add the remaining ingredients to the blender and blend on high until the mixture is completely smooth.

Pour the mixture into an airtight container and smooth it out before sealing. Place in the fridge to firm up overnight before enjoying.

Expert Tips

• Soak your cashews. This will soften them and make for a creamier texture. If you forget to soak them overnight in advance, just add them to boiling water for 15 minutes to soften them.
• No need to press your tofu. The natural liquid in your tofu will also help making blending this mixture a lot easier.
• Go beyond plain. This is just a cream cheese base, feel free to fold in your favorite add-ons for the ultimate flavor combo.

Frequently Asked Questions

Some Variations to Try

Use this spread as is on your favorite bagels or sandwiches. It also makes for a great condiment to pair in a salad bowl for some added protein. And don’t be shy with changing up the flavor. You can fold any of the following items into the finished cream cheese and enjoy:

• Minced garlic and chives
• Minced sun-dried tomatoes packed in oil
• Nutritional yeast for a more cheesy flavor
• Lemon zest and thinly sliced scallions

More Condiments to Try

• Pickled Red Onions
• Lemon Garlic Marinated Tofu
• Homemade Charred Salsa Verde
• Lemon Garlic White Bean Dip
• Mango Pico de Gallo

Homemade Tofu Cream Cheese

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

• Author: Catherine Perez
• Prep Time: 30 minutes
• Refrigeration Time: 4 hours
• Cook Time: 0 minutes
• Total Time: 4 hours 30 minutes
• Yield: 8 servings
• Category: Condiment
• Method: No Cook
• Cuisine: American
• Diet: Vegan

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Description

This creamy Homemade Tofu Cream Cheese is easy to make and requires 6 ingredients that help to add in some extra protein to our spread.

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Ingredients

• 3/4 cup raw cashews
• 265g extra firm tofu, drained from package (I used the brand Nasoya)
• Juice of half a small lemon
• 1 tbsp apple cider vinegar
• 2 tsp white miso paste
• 1 tsp Kosher salt

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Instructions

1. Place the cashews in a heat resistant bowl and cover completely with boiling water. Allow to soak for 15-30 minutes to soften them. Discard the liquid and add the cashews to a blender cup.
2. Add the remaining ingredients to the blender and blend on high until the mixture is completely smooth.
3. Pour the mixture into an airtight container and smooth it out before sealing. Place in the fridge to firm up overnight before enjoying.

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Notes

Soak your cashews. This will soften them and make for a creamier texture. If you forget to soak them overnight in advance, just add them to boiling water for 15 minutes to soften them.

No need to press your tofu. The natural liquid in your tofu will also help making blending this mixture a lot easier.

Go beyond plain. This is just a cream cheese base, feel free to fold in your favorite add-ons for the ultimate flavor combo.

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 Homemade Tofu Cream Cheese first appeared on Plant Based RD.

The post Homemade Tofu Cream Cheese appeared first on Plant Based RD.

One of my favorite savory snacks are baked pita chips. To buy a bag these days is pretty pricey depending on where you shop. However, making your own is cheaper and very easy to do. So if you are looking for a fun snack that can also be wholesome at the same time, these crispy baked pita chips are just for you!

Why You’ll Love These Baked Pita Chips

• Quick and easy to make. They roast in less than 10 minutes and use the simplest ingredients to prepare.
• Budget-friendly. So much cheaper than buying a bag of premade chips and an easy way to use up some unused or ripped pitas.
• Versatile. Use your favorite pita and customize the seasonings to your preference!

Key Ingredients and Substitutions

• Pita Bread: You can use pita pockets or really flat pita to prepare your chips. To add some extra fiber, I like to use whole wheat pitas.
• Za’atar: A Middle Eastern spice blend of oregano, marjoram or thyme, toasted cumin, coriander, and sesame seeds. Feel free to swap for some of your favorite herbs and spices to change it up.
• Garlic: Some fresh garlic grated into the oil blend to roast over the pita. You can also use a teaspoon of garlic powder as an alternative.
• Oil: Use a high heat option like avocado oil so that your oil does not burn while roasting.
• Salt: Just a pinch helps to bring out more of the flavors in the za’atar and garlic.

How to Make Crispy Baked Pita Chips

Preheat your oven to 425F. In a small bowl, add the oil, za’atar, grated garlic and a pinch of salt and whisk together to combine then set aside.

Use a sharp knife to cut your pita in half lengthwise to open the pita up into two equal pita rounds (skip this step if you are using thin pita bread).

Brush the top of the pita with the oil mixture to evenly coat. Then, cut each round into equal sized triangles or squares (I did 2 inch squares).

Spread the slices out into a single layer on a large baking sheet. Place the pan in the oven for 4 minutes then give the chips a toss and roast on the other side for an additional 3-4 minutes or until the chips are golden and crispy around the edges.

Expert Tips

• If using a pita pocket, cut the pita into single layer rounds. This will help the chips bake more evenly and crisp up better in the oven. This step is not necessary if using a thin pita.
• Bake directly on the pan. I tested with and without parchment paper. The chips cooked more evenly when they were touching the pan directly.
• Spread the pita evenly on the baking tray. Make sure the pita has enough space on the pan to roast. The pita should be arranged in a single layer on the pan and not laying on top of each other.
• Check on the chips as they roast. Once you flip and place back in the oven, make sure to pay attention to your chips so they don’t burn. I like to check at the 2 minute mark to see if any smaller pieces have gained too much color or have become too toasty.
• Allow the chips to completely cool before enjoying. The chips get crispier as they cool, so don’t skip this step!
• Use whole wheat pita for a boost of nutrition. Using whole grains helps you get in more fiber, which is really important for supporting a healthy gut and reducing chronic disease risks like heart disease and colon cancer.

Frequently Asked Questions

How to Serve

Serve these chips with your favorite dips like homemade hummus, this Lemon Garlic White Bean Dip, or Creamy Avocado Dip. I also love to throw this into salads to add more crunch in place of croutons.

More Easy Snack Ideas

• Air Fryer Zucchini Fries
• Blueberry Chia Pudding
• Chocolate Chip Zucchini Muffins
• Oatmeal Raisin Cookie Bites

Crispy Baked Pita Chips

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

• Author: Catherine Perez
• Prep Time: 5 minutes
• Cook Time: 8 minutes
• Total Time: 13 minutes
• Yield: 2 servings
• Category: Snack
• Method: Baking
• Cuisine: Mediterranean Inspired
• Diet: Vegan

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Description

These Crispy Baked Pita Chips bake in less than 10 minutes and only require 5 ingredients! An easy to make snack you can customize to your taste.

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Ingredients

• 2 whole wheat or regular pita pockets
• 1 1/2 tbsp avocado oil
• 1 tsp za’atar
• 1 clove of garlic, grated
• Salt

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Instructions

1. Preheat your oven to 425F. In a small bowl, add the oil, za’atar, grated garlic and a pinch of salt and whisk together to combine then set aside.
2. Use a sharp knife to cut your pita in half lengthwise to open the pita up into two equal pita rounds (skip this step if you are using thin pita bread).
3. Brush the top of the pita with the oil mixture to evenly coat. Then, cut each round into equal sized triangles or squares (I did 2 inch squares).
4. Spread the slices out into a single layer on a large baking sheet. Place the pan in the oven for 4 minutes then give the chips a toss and roast on the other side for an additional 3-4 minutes or until the chips are golden and crispy around the edges.

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Notes

If using a pita pocket, cut the pita into single layer rounds. This will help the chips bake more evenly and crisp up better in the oven. This step is not necessary if using a thin pita.

Bake directly on the pan. I tested with and without parchment paper. The chips cooked more evenly when they were touching the pan directly.

Spread the pita evenly on the baking tray. Make sure the pita has enough space on the pan to roast. The pita should be arranged in a single layer on the pan and not laying on top of each other.

Check on the chips as they roast. Once you flip and place back in the oven, make sure to pay attention to your chips so they don’t burn. I like to check at the 2 minute mark to see if any smaller pieces have gained too much color or have become too toasty.

Allow the chips to completely cool before enjoying. The chips get crispier as they cool, so don’t skip this step!

Use whole wheat pita for a boost of nutrition. Using whole grains helps you get in more fiber, which is really important for supporting a healthy gut and reducing chronic disease risks like heart disease and colon cancer.

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 Crispy Baked Pita Chips first appeared on Plant Based RD.

The post Crispy Baked Pita Chips appeared first on Plant Based RD.

This post is sponsored by Nasoya, but all opinions are my own.

Tofu is one of the most versatile ingredients you can work with. On its own, it is very bland, but that makes it that much more fun to play with because depending on the ingredients you pair it with, you can end up with some of the most flavorful tofu of your life.

What is Tofu?

Tofu is the byproduct of coagulated soy milk. When the resulting curds are pressed together, you form a tofu cake. How the tofu cake is pressed will determine the type of tofu block you get: silken, firm, extra firm or super firm tofu. It can then be flavored and cooked to your liking.

Why You’ll Love These Tofu Marinades

• Easy to make. The best part about these marinades is that you just need to whisk them together and pour over your tofu to infuse flavor. Save the marinade to create sauces to accompany your tofu dish.
• Minimal ingredients needed. Each marinade is less than 10 ingredients, but still packs in a lot of flavor!
• Packed with plant-based protein. Using protein packed super firm tofu helps to make these dishes more nutrient dense.
• Prep in advance for easy weeknight meals. Prepping the marinated tofu in advance helps make weeknight dinners come together fast.

Why Marinate Tofu?

It comes down to flavor. You can absolutely do a quick toss in your favorite sauce when you’re in a time crunch. However, when you marinate tofu for longer, more flavor will have the opportunity to really penetrate into the tofu and give your dish more flavor.

What Kind of Tofu Should You Use?

There are a number of different types of tofu that you can use for a wide range of different recipe applications.

• Silken Tofu has the highest water content making it soft and silky in texture which is perfect for blending into smoothies or scooping or cubing it into soups and stews.
• Firm and Extra Firm Tofu are pressed longer which creates a denser texture that holds it’s shape better. Firm is slightly softer than extra firm, but both can be cut and tossed in marinades to add flavor and then sauteed or baked to make them more chewy in texture. Firm tofu is great for tofu scrambles, where as extra firm is great to sauté or bake in the oven until crispy.
• Super Firm Tofu is the most dense of the tofu varieties, which makes it extra meaty in texture. I like to use Nasoya’s Super Firm Tofu for the convenience! It comes in a vacuum sealed package so no need to drain or press water out of it, so it’s ready to use right away. Compared to the other types of tofu, it also has a higher protein content per serving.

Key Ingredients

• Tofu: A great tip for maximizing on protein in all of these dishes is to use Super Firm Tofu like the one I use from Nasoya, which has 14 grams of protein per serving. It also has the best chewy, meaty texture, which makes it a great choice to use to transform your favorite dishes into plant-based variations.
• Soy Sauce: To make these marinades gluten-free, just swap the regular soy sauce for a gluten-free alternative or use coconut aminos.
• Vinegar: Having a variety of vinegars on hand like rice wine vinegar, white wine vinegar, apple cider vinegar and balsamic vinegar can help you create a variety of different flavor profiles.
• Citrus: Between all of the marinades, a lot of citrus fruit is used. Both the juice and zest can provide incredible flavors.
• Spices & Herbs: For the gochujang tofu marinade we will be using gochugaru; balsamic glazed tofu uses pepper flakes, fennel seeds and Italian seasoning; Cilantro lime tofu uses coriander and cilantro; Tofu feta uses oregano and basil. If herbs or spices are listed as optional, feel free to exclude from your preparation.

How to Marinate Tofu

There are three important steps to getting the perfect marinated tofu.

1. Remove excess water from your tofu. Either use pre-pressed tofu like Nasoya’s Super Firm Tofu or if using extra firm tofu, make sure to press the tofu. You can do this by using a tofu press or wrapping the tofu in paper towels and then placing between two flat plates with a heavy object placed on top. Press for 15-30 minutes then drain.
2. Make your marinades. Use different ratios of umami-rich ingredients, acids from citrus and vinegars to help tenderize the tofu, along with lots of herbs and aromatics to create different flavor profiles and keep your tofu versatile.
3. Marinate the tofu. Regardless of the marinade you choose, whisk up all of the appropriate marinade ingredients. Place the cubed tofu in air tight containers and then pour the marinade over the tofu to coat. Seal and place in the fridge for at least an hour or longer to allow the tofu to absorb the flavor.

Expert Tips

• Vary your tofu cuts. Depending on the application you may want your tofu cubes to be smaller or larger. I like to use smaller cubes for the tofu feta and large cubes for things like the balsamic glazed tofu and the gochujang tofu that get coated in a sauce.
• Make sure to use an acid in your marinade. Citrus juice and vinegars help to tenderize the tofu and allow more flavor from the marinade to penetrate into the tofu.
• Pick the cooking method that you prefer. For any of the tofu recipes requiring cooked tofu feel free to cook the tofu by pan-frying, baking or air frying.

Frequently Asked Questions

How to Prepare the Tofu

Balsamic Glazed Tofu

Remove the tofu from the marinade and place on a parchment lined baking tray. Bake in the oven at 425F for 20 minutes or in an air fryer at 400F for 10 minutes. To the leftover marinade add 1 teaspoon cornstarch and 2 tablespoons of water and whisk together to combine.

Heat up a pan over medium low heat and when warm, pour in the marinade and stir to thicken for about 2 minutes. Add in the baked tofu and toss until completely coated in the sauce. Serve the tofu with your favorite vegetables and grains.

Orange Gochujang Tofu

Similar to the Balsamic Glazed Tofu preparation. Remove the tofu from the marinade and place on a parchment lined baking tray. Bake in the oven at 425F for 20 minutes or in an air fryer at 400F for 10 minutes. To the leftover marinade add 1 teaspoon cornstarch and 2 tablespoons of water and whisk together to combine.

Heat up a pan over medium low heat and when warm, pour in the marinade and stir to thicken for about 2 minutes. Add in the baked tofu and toss until completely coated in the sauce. Serve your tofu with some pickled or fresh vegetables, rice and kimchi.

Tofu Feta

Once marinated, this tofu is ready to use as is, so no cooking required. This tofu is great to top on salad bowls or can be added for additional flavor in pitas and wraps.

Cilantro Lime Tofu

Heat up a skillet over medium heat then heat up your oil. Once warm, remove the tofu from the marinade and place in the skillet to pan fry for 2-3 minutes on each side.

You can serve the tofu in tacos along with sauteed peppers and onions. Reserve the marinade as a drench sauce that you can pour over the tofu tacos for extra flavor when serving. It’s delicious!

More Tofu Recipes to Try

• Lemon Pepper Tofu with Asparagus
• Tofu Cabbage Stir-Fry
• Grilled Vegan Caesar Salad with Crispy Tofu Croutons
• Peanut BBQ Grilled Tofu Skewers
• Spicy Chipotle Tofu Bowl
• Orange Tofu

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

4 Tasty Tofu Marinades + How to Use Them

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: 4 servings tofu per marinade
• Category: Main Dish
• Method: Baking
• Cuisine: American
• Diet: Vegan

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Description

Learn to make 4 easy and delicious tofu marinades. Each marinade is less than 10 ingredients, but still packs in a lot of flavor! Save the marinades to create sauces to enjoy your tofu with.

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Ingredients

• 4 packages of Nasoya’s Super Firm Tofu
• Corn Starch, as needed
• Water, as needed

Orange Gochujang Tofu

• 2 tbsp gochujang
• 2 tsp brown sugar
• Juice of one small orange + 1 tsp orange zest
• 1 tbsp rice wine vinegar
• 1 tbsp soy sauce
• 1 tbsp maple syrup
• 1 tbsp toasted sesame seeds
• 2 cloves crushed garlic
• 2 tsp gochugaru, optional

Balsamic Glaze Tofu

• 1/3 cup balsamic vinegar
• 1 tbsp soy sauce
• 1 tbsp maple syrup
• 2 tsp Italian seasoning
• 1/2 tsp red pepper flakes, optional
• 1/2 tsp fennel seeds
• 3 cloves garlic, crushed

Cilantro Lime Tofu

• 2 cloves garlic, crushed
• 1/3 cup cilantro, finely minced
• 1/2 tsp ground coriander
• 1/2 a vegetable bouillon cube or 1/2 tbsp soy sauce
• Juice of 2 limes, zest of 1 lime
• 1 tbsp maple syrup
• 1 tbsp white wine vinegar
• 1 tbsp extra virgin olive oil

Marinated Tofu Feta

• 1/4 cup apple cider vinegar
• Juice of 2 lemons
• 2 tbsp nutritional yeast
• 2 tbsp extra virgin olive oil
• 1 1/2 tbsp yellow miso paste
• 1 tsp each dry oregano and dry basil
• 1/2 tsp salt

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Instructions

1. Prep Tofu. Remove the tofu from package and pat dry. Cut into desired cube shapes and divide the tofu between 4 different airtight containers and prepare the accompanying sauces.

Balsamic Glazed Tofu

1. Add all of the balsamic glaze ingredients to a small bowl and whisk together to emulsify. Pour over tofu and allow to sit and marinade for at least an hour.
2. Remove the tofu from the marinade and place on a parchment lined baking tray. Bake in the oven at 425F for 20 minutes or in an air fryer at 400F for 10 minutes. To the leftover marinade add 1 teaspoon cornstarch and 2 tablespoons of water and whisk together to combine.
3. Heat up a pan over medium low heat and when warm, pour in the marinade and stir to thicken for about 2 minutes. Add in the baked tofu and toss until completely coated in the sauce. Serve the tofu with your favorite vegetables and grains.

Orange Gochujang Tofu

1. Add all of the orange gochujang ingredients to a small bowl and whisk together to emulsify. Pour over tofu and allow to sit and marinade for at least an hour.
2. Remove the tofu from the marinade and place on a parchment lined baking tray. Bake in the oven at 425F for 20 minutes or in an air fryer at 400F for 10 minutes. To the leftover marinade add 1 teaspoon cornstarch and 2 tablespoons of water and whisk together to combine.
3. Heat up a pan over medium low heat and when warm, pour in the marinade and stir to thicken for about 2 minutes. Add in the baked tofu and toss until completely coated in the sauce. Serve your tofu with some pickled or fresh vegetables, rice and kimchi.

Marinated Tofu Feta

1. In a small bowl, combine all of the tofu feta ingredients and whisk to combine until the miso paste is fully dissolved. Pour over tofu and allow to marinate overnight. Once marinated, this tofu is ready to use as is to top salads or add to wraps and pitas.

Cilantro Lime Tofu

1. Add all of the cilantro lime ingredients to a small bowl and whisk together to emulsify. Pour over tofu and allow to sit and marinade for at least an hour.
2. Heat up a skillet over medium heat then heat up your oil. Once warm, remove the tofu from the marinade and place in the skillet to pan fry for 2-3 minutes on each side.
3. You can serve the tofu in tacos along with sauteed peppers and onions. Reserve the marinade as a drench sauce that you can pour over the tofu tacos for extra flavor when serving.

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Notes

Make sure to store the tofu and marinades in clean airtight containers. You can keep the tofu and marinade in the fridge for up to 7 days. 

Vary your tofu cuts. Depending on the application you may want your tofu cubes to be smaller or larger. I like to use smaller cubes for the tofu feta and large cubes for things like the balsamic glazed tofu and the gochujang tofu that get coated in a sauce.

Make sure to use an acid in your marinade. Citrus juice and vinegars help to tenderize the tofu and allow more flavor from the marinade to penetrate into the tofu.

Pick the cooking method that you prefer. For any of the tofu recipes requiring cooked tofu feel free to cook the tofu by pan-frying, baking or air frying.

For smaller portions or feeding just 2 people during the week, just use 2 blocks of tofu and divide with the same marinade measurements. 

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 4 Tasty Tofu Marinades + How to Use Them first appeared on Plant Based RD.

The post 4 Tasty Tofu Marinades + How to Use Them appeared first on Plant Based RD.