More Tofu Recipes to Fall In Love With

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

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

Herby Scallion Tofu Patties

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

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

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Description

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

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Ingredients

Veggie Patties

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

Kimchi Mayo

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

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Instructions

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

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Notes

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

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

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

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

Why You’ll Love These Caramelized Leek and Potato Veggie Wraps

• Satisfying and filling. The combination of fiber rich ingredients like beans, potato, and vegetables helps make these wraps incredibly satisfying. Perfect for keeping you feeling energized through the day.
• Fun way to get in more veggies. These pockets are easy to customize with your own veggie combinations. Stuffing them with more veggies helps to increase your plant variety intake and also helps bump up the antioxidants you get in.
• Great to prep ahead of time. Make a batch or two of these wraps that you can then store in the freezer. Then all you’ll need to do is pull one out, thaw, and reheat before enjoying.

Key Ingredients and Substitutions

• Potatoes: I used russet potatoes, but Yukon gold or red potatoes work too.
• Leeks: Make sure to clean them really well to remove any dirt or debris between the layers. Trim away the tough green tops and use the white/light green portion to thinly slice for the recipe.
• White Beans: I used cannellini beans, but feel free to swap with chickpeas instead.
• Herbs: I used a combination of parsley and dill, but you can always change it up based on your preference. Some other herbs that can work are cilantro and/or chives.
• Peas: I used some frozen peas. You can leave them out or swap with some edamame.
• Spinach: Totally optional, but this is a great recipe for maximizing on your greens. You can also use kale, I would just add it a little sooner so it has a chance to properly wilt.
• Nutritional Yeast: Helps add umami flavors. Feel free to leave it out or add some Better Than Bouillon vegetable paste. I would use 1/2 tsp as a replacement for the recommended nutritional yeast.
• Spices: I used a combination of za’atar and coriander. Feel free to use a different combination of spices and flavors based on your own preference. If you want to learn a little bit more about za’atar, check the FAQ section below!
• Lemon: I used a fresh lemon so I could use the lemon zest for the filling and the lemon juice for the sauce.

How to Make Caramelized Leek and Potato Veggie Wraps

Bring a pot of salted water to a boil or set up a steam basket. Add in your potatoes and cook them for 10 minutes or until tender and easily pierced with a fork.

Set a sauté pan over medium-low heat then add the oil to heat through. Add the leeks along with a pinch of salt then stir well to coat. Cook, stirring occasionally for about 8 minutes or until the leeks have softened and the ends start to caramelize.

Stir in the white portion of the scallions and garlic then continue to sauté for 2-3 minutes until fragrant. Add in the nutritional yeast, za’atar, and coriander and sauté together into the leek mixture for another 2 minutes.

Add in the beans and potatoes, giving a good stir to combine. Using the back of your spatula or a potato masher, lightly mash the mixture until it starts to hold together well. If the mixture feels dry, stir in a splash of water.

From here, fold in the peas, parsley, dill, remaining scallions, spinach, and lemon zest until everything is well combined. Taste and season the filling with extra salt as desired.

Cut a flour tortilla in half and spoon 3-4 tbsp of the mixture over top. With a spoon or your hands, press the mixture together and flatten it over the wrap leaving a 1 cm edge around the wrap without filling. Fold the exposed portion of the round edge up over the filling, then grab one pointed end of the wrap and fold over towards the fold you just made. Fold it once more towards the opposite pointed end to form a triangle. Tuck the naked ends of your wrap into the opening and repeat with the remaining tortillas and filling.

Take your folded triangles and place them in a heated skillet, seam side down, and toast for 2-3 minutes on both sides or until nicely golden and brown.

To make the sauce, add the yogurt, mustard, garlic, vinegar, lemon, maple, dill, and a generous pinch of salt to a blender cup and blend until smooth. Serve as a dip for the wraps and enjoy.

Expert Tips

• Wrap however you like. While I am sharing a method for how to fold these using half a large tortilla, you do not need to fold them this way. You can fold it over similar to a quesadilla, fold it into a burrito using a whole wrap, or fold it similar to the once viral TikTok wrap. Do whichever method is easiest for you.
• Avoid overstuffing the tortilla. You want to make sure you are able to easily fold the wrap without the filling coming out or cracking your wrap. I recommend using about 1/4 cup of filling to spread out over your tortilla.
• Heat your tortilla before wrapping. Heating the tortilla will help make it more flexible and easy to fold and shape.
• Simplify the recipe tips. Instead of boiling your potato, you can always microwave it until very soft and easy to mash. For less mincing, use a food processor to mince all your herbs and greens together before folding them in at the end.
• Maintaining the green colored filling. If cooked as instructed without overcooking your greens and herbs, you should be able to maintain a pretty vibrant green filling. I would also avoid adding an acid like lemon juice or vinegar to the filling as the acid will cause the green to fade. It is one of the reasons I added the acid to the sauce instead.
• To make this higher in protein, use a protein-rich yogurt for the dip. I like to use higher protein yogurts like Kite Hill’s Greek Style Yogurt or Silk’s Soy Yogurt.

Frequently Asked Questions

Make It Balanced

Each wrap includes a combination of complex carbohydrates, healthy fat, and protein. You can manipulate these macronutrients further to meet your specific needs. For example, feel free to use less oil if desired and a splash of vegetable broth to help avoid sticking to the pan. If you want to up your protein, consider using some crumbled tofu or some minced vegan sausage like Field Roast for another boost of protein and flavor.

If meal prepping for lunch, I like to meal prep these in a bento box alongside some extra veggies like carrot sticks and cucumber slices. You can use the dressing here to dip with the veggies and wrap to make this very filling and nutrient dense.

More Plant-Based Lunch Ideas to Try

• Samosa Wraps
• Blistered Shishito Pepper Chickpea Salad Sandwich
• Sticky Lemon Chickpea Pita Wraps
• Maple Lime Cold Noodle Salad
• Buffalo Chickpea Wraps

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

Caramelized Leek and Potato Veggie Wraps

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

• Author: Catherine Perez
• Prep Time: 25 minutes
• Cook Time: 30 minutes
• Total Time: 55 minutes
• Yield: 8-10 wraps
• Category: Main Dish
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

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Description

These caramelized leek and potato veggie wraps are stuffed with spring peas and greens for a fiber and antioxidant packed treat on the go. Satisfying, filling, and great to meal prep.

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Ingredients

Wraps

• 1 medium russet potato, peeled and cubed into 1-inch pieces
• 2 tbsp extra virgin olive oil
• 2 leeks, cleaned, trimmed and thinly sliced
• 2 scallions, thinly sliced with white and green portions separated
• 6 large garlic cloves, minced
• 2 tbsp nutritional yeast
• 2 tsp za’atar
• 1 tsp ground coriander
• 1, 15 oz can cannellini beans, drained and rinsed
• 1 cup frozen peas, thawed
• 1/2 cup parsley leaves, minced
• 1/2 cup fresh dill, minced
• 2 cups spinach, chopped (optional)
• Zest of 1 lemon
• 4–5 large burrito sized flour tortillas

Garlic Yogurt Sauce

• 1/2 cup unsweetened plant-based yogurt
• 1 tsp dijon mustard
• 1 garlic clove, grated
• 1 tbsp white wine vinegar
• Juice and zest of half a lemon
• 2 tsp maple syrup or more to taste
• 3 tbsp fresh dill, minced

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Instructions

1. Bring a pot of salted water to a boil or set up a steam basket. Add in your potatoes and cook them for 10 minutes or until tender and easily pierced with a fork.
2. Set a sauté pan over medium-low heat then add the oil to heat through. Add the leeks along with a pinch of salt then stir well to coat. Cook, stirring occasionally for about 8 minutes or until the leeks have softened and the ends start to caramelize.
3. Stir in the white portion of the scallions and garlic then continue to sauté for 2-3 minutes until fragrant. Add in the nutritional yeast, za’atar, and coriander and sauté together into the leek mixture for another 2 minutes.
4. Add in the beans and potatoes, giving a good stir to combine. Using the back of your spatula or a potato masher, lightly mash the mixture until it starts to hold together well. If the mixture feels dry, stir in a splash of water.
5. From here, fold in the peas, parsley, dill, remaining scallions, spinach, and lemon zest until everything is well combined. Taste and season the filling with extra salt as desired.
6. Cut a flour tortilla in half and spoon 3-4 tbsp of the mixture over top. With a spoon or your hands, press the mixture together and flatten it over the wrap leaving a 1 cm edge around the wrap without filling. Fold the exposed portion of the round edge up over the filling, then grab one pointed end of the wrap and fold over towards the fold you just made. Fold it once more towards the opposite pointed end to form a triangle. Tuck the naked ends of your wrap into the opening and repeat with the remaining tortillas and filling.
7. Take your folded triangles and place them in a heated skillet, seam side down, and toast for 2-3 minutes on both sides or until nicely golden and brown.
8. To make the sauce, add the yogurt, mustard, garlic, vinegar, lemon, maple, dill, and a generous pinch of salt to a blender cup and blend until smooth. Serve as a dip for the wraps and enjoy.

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Notes

Wrap however you like. While I am sharing a method for how to fold these using half a large tortilla, you do not need to fold them this way. You can fold it over similar to a quesadilla, fold it into a burrito using a whole wrap, or fold it similar to the once viral TikTok wrap. Do whichever method is easiest for you.

Avoid overstuffing the tortilla. You want to make sure you are able to easily fold the wrap without the filling coming out or cracking your wrap. I recommend using about 1/4 cup of filling to spread out over your tortilla.

Heat your tortilla before wrapping. Heating the tortilla for a few seconds to warm them up, which will help make them more flexible and easy to fold and shape.

Simplify the recipe tips. Instead of boiling your potato, you can always microwave it until very soft and easy to mash. For less mincing, use a food processor to mince all your herbs and greens together before folding them in at the end.

Maintaining the green colored filling. If cooked as instructed without overcooking your greens and herbs, you should be able to maintain a pretty vibrant green filling. I would also avoid adding an acid like lemon juice or vinegar to the filling as the acid will cause the green to fade. It is one of the reasons I added the acid to the sauce instead.

To make this higher in protein, use a protein-rich yogurt for the dip. I like to use higher protein yogurts like Kite Hill’s Greek Style Yogurt or Silk’s Soy Yogurt.

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

The post Caramelized Leek and Potato Veggie Wraps first appeared on Plant Based RD.

The post Caramelized Leek and Potato Veggie Wraps appeared first on Plant Based RD.

Why You’ll Love Pica Tofu

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

What is Pica Pollo?

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

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

Making Pica Pollo Plant-Based

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

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

Key Ingredients and Substitutions

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

How to Make Pica Tofu

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

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

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

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

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

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

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

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

Serve the tofu along with the sauce and enjoy!

Expert Tips

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

Frequently Asked Questions

Make It Balanced

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

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

Learn to Love Tofu with These Recipes

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

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

Pica Tofu

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

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

Print Recipe

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Description

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

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Ingredients

Pica Tofu

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

Dressing/Dip (optional)

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

Cook Mode Prevent your screen from going dark

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Instructions

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

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Notes

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

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

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

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

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

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

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

The post Pica Tofu first appeared on Plant Based RD.

The post Pica Tofu appeared first on Plant Based RD.

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

Why You’ll Love These Caramelized Sweet Potato Scallion Lentils

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

Key Ingredients and Substitutions

For the Lentils

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

Extras

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

How to Make Caramelized Sweet Potato Scallion Lentils

For the Lentils

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

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

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

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

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

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

For the Slaw

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

For the Scallion Pancakes

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

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

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

Expert Tips

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

Frequently Asked Questions

Make It Balanced

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

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

More Wholesome Plant-Based Dinner Ideas

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

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

Caramelized Sweet Potato Scallion Lentils

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

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

Print Recipe

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Description

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

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Ingredients

Lentils

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

Slaw (Optional)

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

Puff Pastry Scallion Pancakes (Optional)

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

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Instructions

For the Lentils

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

For the Slaw

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

For the Scallion Pancakes

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

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Notes

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

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

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

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

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

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

Why You’ll Love This Roasted Bell Pepper Bean Salad

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

Key Ingredients and Substitutions

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

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

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

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

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

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

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

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

Expert Tips

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

Frequently Asked Questions

Make It Balanced

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

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

More Bean Salad Recipes to Try

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

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

Marinated Roasted Bell Pepper Bean Salad with Fried Capers

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

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

Print Recipe

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Description

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

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Ingredients

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

For serving, optional

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

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Instructions

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

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Notes

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

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

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

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

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

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

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

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

Key Ingredients and Substitutions

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

How to Make Charred Onion and Shredded Tofu Tacos

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

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

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

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

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

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

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

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

Expert Tips

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

Frequently Asked Questions

Make It Balanced

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

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

More High Protein Plant Based Meals

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

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

Charred Onion and Shredded Tofu Tacos

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

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

Print Recipe

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Description

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

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Ingredients

Shredded Tofu

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

Mushrooms

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

Onions

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

Assembling

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

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Instructions

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

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Notes

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

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

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

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

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

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

Why You’ll Love This Matcha Cheesecake Chia Pudding

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

Key Ingredients and Substitutions

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

How to Make Matcha Cheesecake Chia Pudding

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

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

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

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

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

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

Expert Tips

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

Frequently Asked Questions

Make It Balanced

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

More Breakfast Inspiration

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

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

Matcha Cheesecake Chia Pudding

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

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

Print Recipe

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Description

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

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Ingredients

Chia Pudding

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

Crust Crumble

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

Cook Mode Prevent your screen from going dark

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Instructions

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

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Notes

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

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

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

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

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

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

The post Matcha Cheesecake Chia Pudding first appeared on Plant Based RD.

The post Matcha Cheesecake Chia Pudding appeared first on Plant Based RD.

Why You’ll Love Strawberry Jam Cookies

• A taste of spring. I love making these cookies right before the season changes. It gives me hope for warmth and longer days to come, as silly as that sounds.
• No eggs needed. If you’re already vegan, no need to worry. But if you are part of the crowd that is suffering from the current price of eggs, consider this method a fun alternative to traditional cookie recipes.
• Make it your way. Try this with different fruit alternatives to help change it up and keep these cookies exciting to you.

Key Ingredients and Substitutions

• Butter: My preferred butter to use for cookies like these are either Miyoko’s Salted Cultured Butter or Country Crock’s Salted Plant Based Butter (the avocado oil based one is great).
• Sugar: I used a combination of both granulated sugar and light brown sugar.
• Lemon: Fresh lemon is needed for the zest.
• Yogurt: I tested this recipe with both a soy (Silk) and cashew (Forager Project) based yogurt. When choosing a yogurt, try to go for varieties that are plain! Flavored yogurts will alter the taste and sweetness of these cookies.
• Flour: I used unbleached, all-purpose flour. Try to stick to this recommendation as I have not tested this recipe using other flour alternatives.
• Preserves or Jam: I used some strawberry preserves for these cookies, but you can try this with a variety of different jam flavors that you love. For example, a blueberry version of these cookies is absolutely delicious.
• Freeze-Dried Strawberries: These can be optional if you don’t have them available to you. Feel free to use a different fruit variety if changing the type of jam you use. For example, if you use an apricot jam, feel free to dice up some dried apricots to add into the cookie dough.
• Baking Soda: We are using baking soda for our cookies as the brown sugar is acidic and will react with our leavening agent.

How to Make Strawberry Jam Cookies

To a mixing bowl, add the granulated sugar and lemon zest then rub them together with your fingers until fragrant and well combined.

Add in the brown sugar and butter then cream them together using an electric hand mixer until light and fluffy.

Add the yogurt and vanilla and mix with the hand mixer for 1-2 mins.

To a separate bowl add the flour, baking soda, and salt, then whisk together to combine.

Pour the flour into the bowl of wet ingredients, and with a rubber spatula mix until just combined.

Add the freeze-dried strawberries and carefully fold into the batter. Scatter about 3 tablespoons of the jam over the dough, then use your spatula to cut it into the dough a few times to incorporate (do not over mix). Cover the bowl and place in the fridge for 2 hours.

When ready to bake, preheat the oven to 350F. Scoop the dough using a large cookie scoop (1.5 oz scoop) and place on a parchment lined baking tray, leaving 2 inches of space between each cookie.

Bake in the oven for 11-13 mins or until the edges are slightly golden.

Carefully smack the tray against the counter 1-3 times. Allow the cookies to cool and firm up before enjoying.

Expert Tips

• Chill your dough. This will help control the spread and also help develop a deeper flavor to your cookie. Chilling the dough in the fridge for 2 hours is ideal, but in the very least try for 30 minutes if you feel you can’t wait.
• Avoid over mixing. Over mixing will lead to a tough cookie. Just fold your ingredients together enough that the flour is incorporated.
• Change up the fruit flavor. Feel free to try this with different jams, freeze-dried fruits, or dried fruits. There are a number of different combos that can work here based on what is available to you.
• Use a kitchen scale. For best results, use a kitchen scale to measure your sugars, flours, etc. This will help prevent you from measuring too much or too little of an ingredient, which can impact the final result of your cookie. For example, if you use too much flour, your cookie may not spread and will also likely be drier and denser in texture.

Frequently Asked Questions

Make It Balanced

It is okay to enjoy a treat as a treat without overthinking it. However, if you are trying to enjoy a treat without spiking your blood glucose out of control, consider pairing that cookie with any of the following:

• Protein: Tear the cookie into chunks and serve over some higher protein plant-based yogurt like Kite Hills Greek Style yogurt or Silk’s soy based yogurt. The protein helps to improve blood sugar control.
• Fiber: This may help to further slow down digestion, which can help improve blood sugar control. This can look like a handful of berries.
• Movement: If you are physically able to, try walking after your snack or meal. This study and this study show the benefits of walking to help better control blood sugar after a meal.

More Sweet Plant-Based Treats

• Apple Streusel Galette
• Brown Butter Toffee Chocolate Chip Cookies
• Hotteok Cookies
• Orange Poppy Seed Muffins
• Homemade Vegan Nutella

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.

Strawberry Jam Cookies

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

• Author: Catherine Perez
• Prep Time: 20 minutes
• Chill Time: 2 hours
• Cook Time: 13 minutes
• Total Time: 2 hours 33 minutes
• Yield: 9 cookies
• Category: Sweets
• Method: Baking
• Cuisine: American
• Diet: Vegan

Print Recipe

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Description

These Strawberry Jam Cookies have little pockets of fruity jam and bursts of bright lemon in every bite. The perfect chewy, melt in your mouth cookie with all the Spring flavors.

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Ingredients

• 1/4 cup granulated sugar (51g)
• Zest of 1 lemon
• 1/3 cup packed light brown sugar (77g)
• 1/2 cup plant-based butter (room temperature), 1 stick (113g)
• 3 tbsp plain plant-based yogurt (40g)
• 1 tsp vanilla extract
• 1 & 1/3 cup all-purpose flour, spooned and leveled (177g)
• 1/2 tsp baking soda
• 1/2 tsp kosher salt
• 1/4 cup freeze-dried strawberries, crushed
• 3–4 tbsp strawberry jam/preserves

Cook Mode Prevent your screen from going dark

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Instructions

1. To a mixing bowl, add the granulated sugar and lemon zest then rub them together with your fingers until fragrant and well combined.
2. Add in the brown sugar and butter then cream them together using an electric hand mixer until light and fluffy.
3. Add the yogurt and vanilla and mix with the hand mixer for 1-2 mins.
4. To a separate bowl add the flour, baking soda, and salt, then whisk together to combine.
5. Pour the flour into the bowl of wet ingredients, and with a rubber spatula mix until just combined.
6. Add the freeze-dried strawberries and carefully fold into the batter. Scatter about 3 tablespoons of the jam over the dough, then use your spatula to cut it into the dough a few times to incorporate (do not over mix). Cover the bowl and place in the fridge for 2 hours.
7. When ready to bake, preheat the oven to 350F. Scoop the dough using a large cookie scoop (1.5 oz scoop) and place on a parchment lined baking tray, leaving 2 inches of space between each cookie.
8. Bake in the oven for 11-13 mins or until the edges are slightly golden.
9. Carefully smack the tray against the counter 1-3 times. Allow the cookies to cool and firm up before enjoying.

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Notes

Chill your dough. This will help control the spread and also help develop a deeper flavor to your cookie. Chilling the dough in the fridge for 2 hours is ideal, but in the very least try for 30 minutes if you feel you can’t wait.

Avoid over mixing. Over mixing will lead to a tough cookie. Just fold your ingredients together enough that the flour is incorporated.

Change up the fruit flavor. Feel free to try this with different jams, freeze-dried fruits, or dried fruits. There are a number of different combos that can work here based on what is available to you.

Use a kitchen scale. For best results, use a kitchen scale to measure your sugars, flours, etc. This will help prevent you from measuring too much or too little of an ingredient, which can impact the final result of your cookie. For example, if you use too much flour, your cookie may not spread and will also likely be drier and denser in texture.

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 Strawberry Jam Cookies first appeared on Plant Based RD.

The post Strawberry Jam Cookies appeared first on Plant Based RD.

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

Why You’ll Love These Habichuelas Guisadas

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

Key Ingredients and Substitutions

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

How to Make Habichuelas Guisadas

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

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

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

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

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

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

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

Expert Tips

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

Frequently Asked Questions

Make It Balanced

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

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

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

More Bean-spiration!

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

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

Habichuelas Guisadas

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

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

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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

Cook Mode Prevent your screen from going dark

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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.

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Why You’ll Love This Whole Roasted Cauliflower

• A fun way to make eating your veggies more enjoyable. I feel like any vegetable can be made more enjoyable by roasting and smothering them in sauces, and this recipe does both in the best way.
• Easy to assemble. One of the reasons I like making this recipe is that it doesn’t involve a heavy amount of chopping. You just trim your cauliflower, steam it whole, then roast it. The sauces can be blended in the containers you are storing them in, which also makes clean up a lot easier too!
• A tasty way to get in those cruciferous vegetables. Cruciferous vegetables like cauliflower are loaded with nutrients like B vitamins, vitamin C, calcium, iron, fiber, and phytochemicals like sulforaphane, which are associated with lower chronic disease risk.

Key Ingredients and Substitutions

• Cauliflower: This recipe is based on roasting a whole cauliflower. I don’t have a substitute for this, so if you are not a fan of cauliflower, feel free to use try a different recipe.
• Beans: I like to either use white beans or chickpeas. Ideally, fresh cooked beans from scratch will lead to the best flavor in your bean spread. If you don’t have the time to do that, use canned beans instead.
• Spices: The marinade uses a mix of coriander, paprika, and allspice. Feel free to adjust based on what you have on hand or a spice mix you really enjoy.
• Herbs: You can use parsley or cilantro.
• Scallions: A bunch of chives or a tablespoon of minced shallots can work here as well.
• Lemon: I used fresh lemons for this recipe to use up the zest and juice.
• Mustard: This recipe uses a Dijon mustard. I’d recommend sticking with this variety if possible.
• Dates: Use soft medjool dates as they will blend into the sauces and spreads a lot easier. If you only have hard/firm dates, soak them in boiling water for at least 10 minutes to soften before using.
• Vinegar: I like to use white balsamic vinegar, but you can swap with balsamic vinegar, red wine vinegar, or champagne vinegar. Do note, that vinegar alternatives may lead to slightly different flavor notes or different colors.

How to Make a Whole Roasted Cauliflower with Creamy Scallion Date Dressing

Roasted Cauliflower

Preheat the oven to 400°F and fit a steamer basket over a pot filled with water. Bring the water to a simmer while you prep the cauliflower.

Flip the cauliflower to expose the stems. Carefully trim the leaves and stem down, making sure the head of cauliflower remains intact. Place the cauliflower head into the steamer and steam for 6-8 minutes, or until the cauliflower is slightly tender. Transfer the cauliflower to a parchment-lined baking sheet, upright.

In a small bowl, combine the oil, mustard, bouillon paste, and spices, then whisk together. Use a pastry brush to brush the mixture all over the top of the cauliflower. Flip the cauliflower over and brush the underside to completely coat with the mixture then flip back to its upright position. Reserve the leftover mixture.

Once coated, roast in the oven on the middle rack for 20 minutes. Brush the top of the cauliflower with a little more of the remaining mixture and sprinkle with a generous pinch of salt. Return to the oven and bake for an additional 15-20 minutes, until lightly charred in some spots.

Spreads and Sauces

For the bean spread, add the beans, tahini, garlic, dates, lemon zest and juice, red pepper flakes, 1/2 teaspoon of salt, and the ice cubes to a high-speed blender. Blend on high until smooth. If the spread is too thick, you can add 1-2 tablespoon of ice cold water at a time and blend until your desired consistency is achieved.

For the dressing, add the white portion of the scallions, dates, mustard, garlic, oil, vinegar, lemon zest and juice, water, and about 1/2 teaspoon of salt to a blender cup. Blend on high until the mixture is completely smooth. If too thick, add additional water 1 tablespoon at a time while blending until desired consistency is achieved. Taste and adjust the sweetness, acidity, or salt as needed. Add the remaining scallions and parsley and pulse a few times to evenly mince.

Assemble

Spread the white bean spread or hummus on a serving plate, then transfer the baked cauliflower over top. When ready to enjoy, drizzle 1/3 of the dressing over the cauliflower, then cut and serve with your preferred protein and grain/pita for a complete meal.

Expert Tips

• You will have leftover bean spread and dressings. I like to make extra, which can then be used for other meals throughout the week. I mention this to inform you that you do not need to use up everything here. Use what you want to, then use the leftovers as you wish.
• For the smoothest bean spread, check the consistency of your canned beans. In an ideal world, I would tell you to make your chickpeas from scratch, but if you don’t have the time to do that, just be mindful of the consistency of your canned beans. Crush a few beans between your fingers and see how firm, grainy they are after smooshing them. If really firm, feel free to give your beans a little boil with 1/2 tsp baking soda for 15-20 minutes to help soften them a little more. Drain, rinse, and allow to cool before blending with your other ingredients.
• Tips to Save time. If you’re pressed for time, feel free to buy one of the dressings/spreads. Use your favorite brand of hummus or bean based spreads. You can also prep the spread and dressing ahead of time, so that way all you need to do is prep the cauliflower when you are ready to put this meal together.

Frequently Asked Questions

Make It Balanced

As a reminder, cauliflower alone does not provide adequate protein. Make sure that you are pairing this with adequate protein options.

• Crispy Tofu
• Crispy Lentils
• My Smoky Maple Tempeh Hash from my cookbook (page 16)

Adequate carbohydrate sources are also recommended! Consider pairing this with any of the following:

• Warm pita
• Your preferred grain like rice, quinoa, or farro
• Roasted potatoes

More Veggie Forward Recipes to Try

• Lemon Pepper Smashed Potato Salad
• Lime Crunch Noodle Salad
• Cilantro Lime Slaw Bowl with Roasted Sweet Potatoes
• Chopped Kale Salad with Sweet Chili Almond Dressing
• Garlic Sage Toasted Quinoa Salad

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

Whole Roasted Cauliflower with Creamy Scallion Date Dressing

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• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 50 minutes
• Total Time: 1 hour 10 minutes
• Yield: 4 servings
• Category: Main Dish
• Method: Baking
• Cuisine: American
• Diet: Vegan

Print Recipe

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Description

A whole roasted cauliflower that is roasted with a spiced oil then smothered in a creamy scallion date dressing. Easy to make and a tasty way to get in your veggies!

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Ingredients

Roasted Cauliflower

• 1 head of cauliflower
• 3 tbsp avocado oil
• 2 tsp dijon mustard
• 1/2 tsp Better Than Bouillon vegetable base
• 1 tsp ground coriander
• 1 tsp smoked paprika
• 1 tsp dry thyme
• 1/4 tsp allspice

Bean Spread

• 1, 15oz cannellini beans or chickpeas, drained and rinsed
• 1/4 cup tahini
• 1 clove garlic, grated
• 1–2 medjool dates, pits removed
• Zest and juice of 1 lemon
• 1/2 tsp red pepper flakes (optional)
• Kosher salt
• 3–4 ice cubes
• Extra virgin olive oil, as needed

Herby Date Vinaigrette

• 2 scallions, thinly sliced with whites and green portions separated
• 4–5 medjool dates, pits removed
• 2 tsp dijon mustard
• 1 clove garlic, grated
• 1/4 cup extra virgin olive oil
• 2 tbsp white balsamic vinegar
• Juice and zest of 1 lemon
• 2 tbsp or more of water
• 1/4 cup parsley or cilantro

Cook Mode Prevent your screen from going dark

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Instructions

Roasted Cauliflower

1. Preheat the oven to 400°F and fit a steamer basket over a pot filled with water. Bring the water to a simmer while you prep the cauliflower.
2. Flip the cauliflower to expose the stems. Carefully trim the leaves and stem down, making sure the head of cauliflower remains intact. Place the cauliflower head into the steamer and steam for 6-8 minutes, or until the cauliflower is slightly tender. Transfer the cauliflower to a parchment-lined baking sheet, upright.
3. In a small bowl, combine the oil, mustard, bouillon paste, and spices, then whisk together. Use a pastry brush to brush the mixture all over the top of the cauliflower. Flip the cauliflower over and brush the underside to completely coat with the mixture then flip back to its upright position. Reserve the leftover mixture.
4. Once coated, roast in the oven on the middle rack for 20 minutes. Brush the top of the cauliflower with a little more of the remaining mixture and sprinkle with a generous pinch of salt. Return to the oven and bake for an additional 15-20 minutes, until lightly charred in some spots.

Spreads and Sauces

1. For the bean spread, add the beans, tahini, garlic, dates, lemon zest and juice, red pepper flakes, 1/2 teaspoon of salt, and the ice cubes to a high-speed blender. Blend on high until smooth. If the spread is too thick, you can add 1-2 tablespoon of ice cold water at a time and blend until your desired consistency is achieved.
2. For the dressing, add the white portion of the scallions, dates, mustard, garlic, oil, vinegar, lemon zest and juice, water, and about 1/2 teaspoon of salt to a blender cup. Blend on high until the mixture is completely smooth. If too thick, add additional water 1 tablespoon at a time while blending until desired consistency is achieved. Taste and adjust the sweetness, acidity, or salt as needed. Add the remaining scallions and parsley and pulse a few times to evenly mince.

Assemble

1. Spread the white bean spread or hummus on a serving plate, then transfer the baked cauliflower over top. When ready to enjoy, drizzle 1/3 of the dressing over the cauliflower, then cut and serve with your preferred protein and grain/pita for a complete meal.

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Notes

You will have leftover bean spread and dressings. I like to make extra, which can then be used for other meals throughout the week. I mention this to inform you that you do not need to use up everything here. Use what you want to, then use the leftovers as you wish.

For the smoothest bean spread, check the consistency of your canned beans. In an ideal world, I would tell you to make your chickpeas from scratch, but if you don’t have the time to do that, just be mindful of the consistency of your canned beans. Crush a few beans between your fingers and see how firm, grainy they are after smooshing them. If really firm, feel free to give your beans a little boil with 1/2 tsp baking soda for 15-20 minutes to help soften them a little more. Drain, rinse, and allow to cool before blending with your other ingredients.

Tips to save time. If you’re pressed for time, feel free to buy one of the dressings/spreads. Use your favorite brand of hummus or bean based spreads. You can also prep the spread and dressing ahead of time, so that way all you need to do is prep the cauliflower when you are ready to put this meal together.

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 Whole Roasted Cauliflower with Creamy Scallion Date Dressing first appeared on Plant Based RD.

The post Whole Roasted Cauliflower with Creamy Scallion Date Dressing appeared first on Plant Based RD.