TEMPEH STUFFED CREMINI MUSHROOMS
TEMPEH STUFFED CREMINI MUSHROOMS
Calories: 117kcal
Fat: 1.8g (0.4g S.Fat)
Carbs: 16.9g
Protein: 9g
Sugar: 3.9g
Sodium: 182mg
In a medium skillet, heat 3 tbsp water. Combine the chopped mushroom stems and onion in a mixing bowl. Cook for 10 to 15 minutes, or until the onion is translucent. Cook for another 5 minutes after adding the tempeh. Combine the onion powder, cayenne pepper, rice, and tamari in a mixing bowl. Cook, stirring occasionally, for 2 minutes.
Preheat the oven to 350°F (180°C, or gas mark 5).
Place stuffed mushroom caps on a baking sheet. 20 minutes in the oven
BAKED SEITAN SWIRLS
BAKED SEITAN SWIRLS
Calories: 202kcal
Fat: 15.4g (12.4g S.Fat)
Carbs: 15.8g
Protein: 2.4g
Sugar: 10.4g
Sodium: 48mg
In a medium mixing bowl, combine the flours, sugar, baking powder, baking soda, and salt. Combine thoroughly.
Combine the oil and milk in a small bowl. To make a stiff dough, stir the wet ingredients into the dry ingredients.
Roll out the dough into an 8-inch square. Cut the fabric lengthwise down the center to create two 4 by 8-inch rectangles.
Place the seitan in a food processor and pulse until it is crumbled. Divide the seitan in half and spread it across each dough rectangle, leaving 1 inch on each long side. Begin rolling up the seitan lengthwise and end at the edge with no seitan. Roll the dough firmly but not tightly. Leave the seam side alone. Each roll should be cut into 34-inch rounds. You will have twelve rounds for each roll. Bake for 15 minutes, spacing them about 112 inches apart on a baking sheet.
Serve with a variety of mustards.
ARTICHOKE QUINOA DIP
ARTICHOKE QUINOA DIP
Calories: 198kcal
Fat: 8.9g (1.2g S.Fat)
Carbs: 21.7g
Protein: 7.1g
Sugar: 0.9g
Sodium: 836mg
In a large skillet over medium-high heat, heat the oil. Sauté the onion for 10 minutes over medium heat. Cook, stirring constantly, until the spinach is wilted, about a minute. Stir in the hempseed and spices quickly. Take the pan off the heat.
Remove the artichoke hearts' tops. Remove the toughest of the outer leaves.
In a food processor, combine all the ingredients. Process until well combined and very finely chopped.
Serve with pita chips made from scratch (see note).
TOASTED PROTEIN MUSHROOM ROLLS
TOASTED PROTEIN MUSHROOM ROLLS
Calories: 118kcal
Fat: 6.9g (5.9g S.Fat)
Carbs: 13.8g
Protein: 0.9g
Sugar: 2.9g
Sodium: 136mg
Clean and finely chop the mushrooms.
In a small skillet, melt 1 tablespoon butter over medium- high heat. Cook for 5 minutes after adding the chopped mushrooms. Remove from the heat and stir in the cashew mixture and hempseed. Stir everything together thoroughly.
Preheat the oven to 425°F (220°C, or gas mark 7).
Remove the crusts from the bread and leave it in a square shape. Using a rolling pin, thinly roll each square. These squares will be rolled up by you. Roll up each square with 1 tbsp mushroom mixture.
Melt the rest of the butter.
Roll the rolls in melted butter after cutting them in half. Bake for 8 minutes, or until the rolls are browned, on cookie sheets.
BLACK BEAN TEMPEH NACHOS WITH CASHEW CHEESE
BLACK BEAN TEMPEH NACHOS WITH CASHEW CHEESE
Calories: 944kcal
Fat: 33.7g (6.7g S.Fat)
Carbs: 124g
Protein: 45.9g
Sugar: 6.7g
Sodium: 57mg
TO ASSEMBLE THE NACHOS: Arrange all the chips on a platter. Black beans should be sprinkled on top of the chips. Make a cashew cheese smear on top. Sprinkle the top with the red onion, tomato, tempeh, chili pepper, and hempseed.
Dredge the avocado in lime juice after dicing it. Diced avocado should be sprinkled on top of the nachos.
TRIPLE POWER PATTIES
TRIPLE POWER PATTIES
Calories: 1008kcal
Fat: 80.1g (55g S.Fat)
Carbs: 69.3g
Protein: 19.1g
Sugar: 27.9g
Sodium: 65mg
In a separate saucepan, cook the quinoa: place the quinoa in a sieve and thoroughly rinse it. Combine quinoa and 2/3 cup water in a small saucepan. Bring to a boil, then cover and reduce to a low heat. Cook for 10 to 15 minutes, or until all the water has been absorbed. Remove from the heat and set aside for 5 minutes with the cover on. Remove the lid and fluff it up.
Meanwhile, heat 1 tbsp oil in a skillet over medium high heat. Sauté the onion for 10 to 15 minutes, or until translucent.
In a large mixing bowl, combine the mashed potatoes, quinoa, sautéed onion, hempseed, paprika, cumin, and panko. Add the black beans and mix well. Make twelve balls and then flatten into 14-inch-thick patties.
Heat the remaining oil in a skillet over medium high heat. Brown the patties for 3 to 5 minutes on each side, or until lightly browned.
SPICY MAYO DIP: Combine all the dip ingredients in a large mixing bowl.
Serve with Triple Power Patties in a bowl.
CRISPY BAKED PUFFED TOFU WITH TERIYAKI SAUCE
CRISPY BAKED PUFFED TOFU WITH TERIYAKI SAUCE
Calories: 76kcal
Fat: 2.1g (0.2g S.Fat)
Carbs: 10.6g
Protein: 4.4g
Sugar: 4.4g
Sodium: 529mg
Combine the vegetable broth and hot sauce in a mixing bowl. Pour the sauce over the tofu. Allow for an hour of marinating.
Preheat the oven to 350°F (180°C, or gas mark 5).
In a medium mixing bowl, combine 14 cup cornstarch. Place the tofu on the cornstarch after removing it from the marinade. Toss the tofu and place it on a baking sheet. 30–40 minutes in the oven Every 10 minutes, toss with a spatula until golden and puffy.
DIPPING SAUCE: Heat 12 cup water, tamari, and cornstarch in a small saucepan over medium high heat. Stir until the cornstarch is completely dissolved. Bring the remaining ingredients to a boil. Reduce the heat to medium and continue to cook, stirring constantly, until the desired thickness is reached. To serve, arrange the tofu on a platter with toothpicks and dip it into the sauce.
ENGLISH MUFFIN PROTEIN TRIANGLES
ENGLISH MUFFIN PROTEIN TRIANGLES
Calories: 156kcal
Fat: 9.4g (3.7g S.Fat)
Carbs: 14.7g
Protein: 4.4g
Sugar: 6.6g
Sodium: 166mg
In a food processor, combine the almonds. Combine the lemon juice, nutritional yeast, curry powder, mustard powder, salt, and pepper in a mixing bowl. Blend until the mixture is as smooth as possible. There will still be a few small pieces. Slowly pour in the olive oil through the lid's opening. If you prefer it thinner, add a little more oil. Pour the mixture into a small mixing bowl and stir in the crumbled seitan.
Divide the mixture among the six muffin halves and spread evenly. It will be quite thick. Broil the baking sheet for about 2 minutes, or until lightly golden.
Cut each muffin into quarters and top with black olive slices. The simplest way to do this is to use a cleaver and push straight down as if cutting pizza. Stack on a plate and top with freshly chopped parsley, if using.
CHICKPEA BALL POPPERS
CHICKPEA BALL POPPERS
Calories: 635kcal
Fat: 13.7g (1.1g S.Fat)
Carbs: 101.6g
Protein: 28.7g
Sugar: 19.6g
Sodium: 867mg
In a food processor, combine all of the chickpea ball ingredients. Pulse until the chickpeas are broken down and the mixture is well combined. Form the mixture into 24 bean balls and place them on a baking sheet. 25 minutes in the oven
SPICY MAYO DIP: Combine all the dip ingredients thoroughly.
Serve with toothpicks alongside the chickpea ball poppers in a bowl.
CUCUMBER SEITAN ROLLUPS
CUCUMBER SEITAN ROLLUPS
Calories: 46kcal
Fat: 1.2g (0.2g S.Fat)
Carbs: 6.8g
Protein: 2.9g
Sugar: 2.7g
Sodium: 164mg
Slice the cucumbers into long strips with a vegetable peeler. Maintain the same direction so that there is some green on each long edge of the strips. Remove the center seed section and slice on all four sides. Each of the four sides of the cucumber will yield two or three slices.
Arrange the slices. Spread about 2 tsp hummus down the center of each strip; spread out evenly, keeping a little bit away from the long edge. Season each hummus- covered cucumber with a pinch of salt and pepper. Now, on each slice, sprinkle about 1 1/2 tsp of the seitan and chopped bell pepper mixture.
Each cucumber should be rolled up and secured with a toothpick. Place them on their sides and insert three different-coloured bell pepper strips at varying heights into the center. To achieve this look, you will need to cut some of them shorter.
LENTIL BALLS IN SWEET AND SPICY RED SAUCE
LENTIL BALLS IN SWEET AND SPICY RED SAUCE
Calories: 524kcal
Fat: 32.7g (3.5g S.Fat)
Carbs: 41.4g
Protein: 17.6g
Sugar: 15.6g
Sodium: 326mg
Preheat the oven to 425°F (220°C, or gas mark 7).
In a small skillet over medium-high heat, heat the oil. Cook until the onion is translucent, about 10 to 15 minutes.
In a large mixing bowl, combine the cooked lentils, sautéed onions, oats, carrots, garlic, tomato paste, aquafaba, Italian seasoning, salt, and pepper. Mix thoroughly. Roll the lentil mixture into 18 balls and place them on a baking sheet. Bake for 10 minutes, then flip and bake for an additional 10 minutes.
SWEET AND SPICY SAUCE: In a food processor, combine all of the sauce ingredients. Blend until nearly smooth. There should still be small pineapple chunks.
Fill a large saucepan halfway with water. Bring to a boil, then reduce to a medium heat.
Add the lentil balls to the pan and gently fold them into the sauce. After about 5 minutes, remove from the heat and serve with toothpicks.
SPICY CHICKPEA SEITAN TOFU ROLLUPS
SPICY CHICKPEA SEITAN TOFU ROLLUPS
Calories: 200kcal
Fat: 13.4g (8.9g S.Fat)
Carbs: 16.6g
Protein: 3.7g
Sugar: 11.6g
Sodium: 124mg
Cut the seitan nuggets into small pieces. (You could also pulse a couple of times in a food processor.) In a small skillet over medium-high heat, cook seitan for about 4 minutes, stirring frequently to prevent it from burning. Place aside.
Divide the tofu filling into two portions and evenly distribute it on each tortilla. To aid in rolling, leave about an inch from the edge on one side without filling. Each tortilla should be topped with seitan. Begin rolling each tortilla from the opposite side of the edge that was not covered. Roll tightly but not too tightly to avoid squeezing out the filling.
Pin toothpicks about 1 1/2 to 2 inches apart along the edge of the tortilla. Using a sharp knife, cut between each toothpick. This helps to keep the rolls together until you're ready to serve them. They do a good job of sticking together. If desired, garnish with fresh parsley.
THAI SWEET CHILI TOFU STACKS
THAI SWEET CHILI TOFU STACKS
Calories: 83kcal
Fat: 2.3g (0.2g S.Fat)
Carbs: 9.1g
Protein: 4.3g
Sugar: 4g
Sodium: 119mg
In a food processor, combine the rice vinegar, 23 cup water, sugar, chili pepper, garlic, tamari, parsley, and cayenne pepper. Blend until well combined and the chili pepper is well broken up.
Pour the mixture into a small saucepan and bring to a boil, stirring constantly until the sugar is dissolved. Cook for 5 minutes on low heat. Stir in the cornstarch mixture for about 5 minutes, or until the mixture is slightly thickened. Remove from heat and set aside to cool.
To the cooled sweet chili sauce, add the tofu cubes. Allow to marinate for 30 minutes.
Drain the pineapple rings and cut them into 1- to 11-inch wedges.
On a plate, place a slice of pineapple and a cube of marinated tofu in the center. Place another pineapple slice on top of the tofu and secure with a toothpick.
CHICKPEA SALAD CROSTINI
CHICKPEA SALAD CROSTINI
Calories: 586kcal
Fat: 10.2g (2g S.Fat)
Carbs: 112.2g
Protein: 9.2g
Sugar: 81.1g
Sodium: 167mg
TO ASSEMBLE: Combine all the remaining ingredients, except the thyme, in a large mixing bowl.
Just before serving, top each toast with the chickpea mixture. Garnish with fresh thyme, if desired.
PROTEIN POWER GRILLED VEGGIE AND FRUIT SKEWERS
PROTEIN POWER GRILLED VEGGIE AND FRUIT SKEWERS
Calories: 181kcal
Fat: 7.1g (0.8g S.Fat)
Carbs: 23.2g
Protein: 8.7g
Sugar: 12.4g
Sodium: 528mg
Cook the sweet potato chunks for 10 minutes, or until they are just tender.
Clean the mushrooms and remove the stem ends. If the mushrooms are large, cut them in half or thirds.
Tofu, sweet potato, pineapple, red and yellow bell peppers, and mushrooms should be skewered onto each skewer.
Brush the grill or grill pan with oil and heat it to medium- high. Grill skewered vegetables and fruit until grill marks appear. Flip and grill the other side.
TEMPEH CHICKPEA STUFFED MINI PEPPERS
TEMPEH CHICKPEA STUFFED MINI PEPPERS
Calories: 156kcal
Fat: 8.5g (5.4g S.Fat)
Carbs: 20.2g
Protein: 2.1g
Sugar: 17g
Sodium: 31mg
In a food processor, combine the remaining ingredients. Four or five pulses are sufficient. The chickpeas should be large and chunky. Remove the blade and stir to ensure that the mixture is thoroughly blended.
Fill each pepper half way with 2 tbsp of the chickpea mixture. To serve, place on a plate.
RAINBOW VEGGIE PROTEIN PINWHEELS
RAINBOW VEGGIE PROTEIN PINWHEELS
Calories: 133kcal
Fat: 4.8g (0.3g S.Fat)
Carbs: 17.9g
Protein: 2.4g
Sugar: 3.7g
Sodium: 41mg
Lay out the tortillas. Spread a thin layer of hummus mixture over the entire surface of each tortilla, stopping 1 inch from the edges. Place a thin strip of each of the four vegetables on top of the hummus mixture.
Roll each tortilla tightly and cut into pinwheels crosswise. If necessary, toothpicks can be used, but the hummus helps them stick together at the edges.
TEMPEH CURRY
TEMPEH CURRY
Calories: 49kcal
Fat: 2.5g (0.9g S.Fat)
Carbs: 6.3g
Protein: 1.1g
Sugar: 4.3g
Sodium: 34mg
In a large skillet over medium-high heat, heat the remaining 2 tbsp (30 ml) oil. Cook for 8 to 10 minutes, stirring occasionally, until the tempeh is browned. Remove the tempeh from the pan and set it aside.
Reduce the heat to medium and add the onion to the same skillet. Cook, stirring occasionally, for 3 to 5 minutes, or until softened. Cook and stir for 2 minutes, or until the garlic, ginger, and salt are fragrant. If using, add the curry powder, turmeric, remaining tsp cumin, and cayenne pepper to taste. Cook for 2 minutes, stirring constantly. Add the cauliflower, green beans, carrots, and bell pepper, as well as the remaining 134 cup (415 mL) broth and tomato paste.
Bring to a boil, then turn down to a low heat. Cook, stirring occasionally, for 25 to 30 minutes, or until the vegetables are tender. Return the tempeh to the skillet and toss to combine. Cook for 5 minutes on low heat. Season with salt and pepper to taste. Garnish with tomato and cilantro if desired.
WELL-DRESSED TOFU BOWLS
WELL-DRESSED TOFU BOWLS
Calories: 726kcal
Fat: 23.4g (4.2g S.Fat)
Carbs: 97g
Protein: 28.6g
Sugar: 12.9g
Sodium: 631mg
To make the bowls: In a large skillet, heat the oil. Heat on medium-high for about 8 minutes, or until the tofu cubes are golden brown on all sides, stirring occasionally to keep the cubes from sticking to the skillet.
Place the tofu in a medium mixing bowl. Sauté the Brussels sprouts for a few minutes on medium-high heat, until lightly browned. 1/4 cup (60 mL) broth, stir to combine Cook for 4 to 10 minutes (depending on whether you're using shaved Brussels sprouts or broccoli florets) until the vegetables are tender and the broth has evaporated. Check on a regular basis to ensure that the vegetables are not sticking to the skillet. If the vegetables aren't tender enough, add the remaining 1/4 cup (60 mL) broth and cook until they are. Take the pan off the heat.
To assemble the bowls: 1/4 of the Sushi Rice should be placed at the bottom of a serving bowl. Place 1/4 Brussels sprouts and 1/4 tofu cubes on top. Drizzle a little dressing on top. If desired, garnish with sriracha and chopped scallion and cilantro. Serve right away.
TEMPEH TORTILLA PIZZAS
TEMPEH TORTILLA PIZZAS
Calories: 958kcal
Fat: 90.6g (18g S.Fat)
Carbs: 28.4g
Protein: 4.3g
Sugar: 15.7g
Sodium: 1295mg
In a medium-sized mixing bowl, combine the onion powder, garlic powder, cumin, chili powder, and oregano. To coat, toss the minced tempeh in the seasonings. In a large skillet over medium-high heat, heat the oil. Cook for 3 to 5 minutes, stirring occasionally, until the tempeh is lightly browned. If necessary, add an additional tbsp (15 ml) of oil to keep it from sticking.
In a small blender, combine 2 tbsp (30 mL) broth, tamari, and chipotle. Blend until smooth. Cook for 3 to 5 minutes, stirring occasionally, over the tempeh. As needed, add additional splashes of broth to keep the mixture moist. The liquid should be absorbed by the tempeh. Season with salt and pepper to taste.
Toss together the lettuce, tomato, and scallions.
The avocado should be mashed. Season the avocado evenly on the tortillas with salt and pepper. Spread the tempeh mixture evenly on top. Layer the lettuce mixture on top. As desired, spoon the salsa onto the tortillas.
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