Tag Archives: tofu

7 Plant-Based Protein Sources for Vegetarians and Vegans

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Hey there, fellow plant-based eaters! Today, I want to talk about one of the most common questions we get asked: “Where do you get your protein?” It’s a valid concern, as protein is an essential nutrient that helps us build and repair tissues, produce enzymes and hormones, and maintain a healthy immune system. So, to help you out, I’ve compiled a list of 7 fantastic plant-based protein sources for all you vegetarians and vegans out there. Let’s dive in!

Lentils

Oh, lentils, how I adore you! These tiny legumes pack a serious protein punch. With around 18 grams of protein per cooked cup, lentils are a great addition to any plant-based diet. They are also a fantastic source of dietary fiber and iron. Plus, they’re incredibly versatile and can be used in soups, stews, salads, and even veggie burgers.

Chickpeas

Protein
Photo by Malidate Van

Ah, the beloved chickpea. Whether you enjoy them roasted as a crunchy snack or blended into creamy hummus, chickpeas are a plant-based protein powerhouse. With approximately 15 grams of protein per cooked cup, these legumes are also high in fiber, folate, and manganese. They can be used in a variety of dishes, from curries to salads.

Tofu

Tofu, my old friend! This soy-based protein source has been a staple in my diet for years. With about 20 grams of protein per 100 grams, tofu is a fantastic meat substitute. It’s also a great source of calcium and iron. You can marinate it, stir-fry it, or even use it in smoothies for a protein boost.

Quinoa

Quinoa, pronounced keen-wah, is a complete protein, meaning it contains all nine essential amino acids our bodies need. With approximately 8 grams of protein per cooked cup, quinoa is not only a great protein source but also a good source of fiber, magnesium, and phosphorus. It’s a versatile grain that can be used in salads, stir-fries, or as a side dish.

Chia Seeds

When it comes to little powerhouses of nutrition, chia seeds take the cake. These tiny seeds may be small, but they are packed with protein, fiber, omega-3 fatty acids, and various micronutrients. With around 5 grams of protein per ounce, chia seeds are a fantastic addition to smoothies, puddings, or as an egg substitute in baking.

Spinach

Popeye knew what he was talking about when he praised the benefits of spinach. This leafy green is not only rich in iron but also a great source of plant-based protein. With approximately 5 grams of protein per cooked cup, spinach can be enjoyed in salads, stir-fries, or even blended into a green smoothie.

Almonds

Let’s not forget about nuts! Almonds are not only a delicious and crunchy snack but also a fantastic source of plant-based protein. With about 6 grams of protein per ounce, almonds also provide healthy fats, fiber, and vitamin E. They make a great addition to salads, trail mixes, or simply enjoyed on their own.

So there you have it, my friends, 7 plant-based protein sources to keep you fueled and thriving on your vegetarian or vegan journey. Remember, variety is key, so don’t be afraid to mix and match these protein sources to create delicious and nutritious meals. Happy eating!

Creative Ways to Cook with Tofu: Vegan Recipes for Every Palate

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Hey everyone! Today I want to talk about one of my favorite ingredients to cook with: tofu. Whether you’re a vegan, vegetarian, or just looking to add more plant-based protein to your diet, tofu is a versatile and delicious option. I know some people may be hesitant to try tofu because they think it’s bland or mushy, but trust me, there are so many creative ways to cook with it that will satisfy every palate. So, let’s dive in and discover some amazing vegan recipes!

Marinated Tofu Skewers

One of the easiest and tastiest ways to cook tofu is to marinate it and then throw it on the grill. The marinade adds tons of flavor and the grilling process gives the tofu a nice crispy texture. To make these marinated tofu skewers, simply cut a block of tofu into cubes and then let it soak in your favorite marinade for at least 30 minutes. Some popular marinade options include teriyaki, barbecue, or even a spicy peanut sauce. Once the tofu has marinated, thread the cubes onto skewers and grill them until they’re golden brown. Serve with a side of grilled veggies and you’ve got yourself a delicious and protein-packed meal!

Tofu
Photo by Ella Olsson

Baked Tofu Nuggets

If you’re craving some comfort food, these baked tofu nuggets are a must-try. They’re crispy on the outside, tender on the inside, and oh-so-addictive. To make them, start by pressing a block of tofu to remove any excess liquid. Then, cut the tofu into bite-sized pieces and toss them in a mixture of breadcrumbs, nutritional yeast, and your favorite spices. Arrange the coated tofu pieces on a baking sheet and bake in the oven until they’re golden and crispy. Serve with a dipping sauce like vegan ranch or barbecue sauce, and you’ve got yourself a healthier alternative to traditional chicken nuggets!

Tofu Scramble

Who says tofu is only for lunch or dinner? It can also be a star ingredient in a delicious breakfast dish. Tofu scramble is a fantastic vegan alternative to scrambled eggs. To make it, crumble a block of tofu into a pan and sauté it with some onions, garlic, and your favorite veggies. Add spices like turmeric, cumin, and nutritional yeast to give it a savory flavor and a vibrant yellow color. Serve your tofu scramble on toast or alongside some roasted potatoes for a hearty and satisfying breakfast.

Silken Tofu Chocolate Mousse

Now, let’s talk dessert! Believe it or not, tofu can be transformed into a silky smooth chocolate mousse that will satisfy any sweet tooth. All you need is some silken tofu, melted vegan chocolate, a sweetener like maple syrup or agave, and a splash of vanilla extract. Blend all the ingredients together until smooth and creamy, then refrigerate for a few hours to let it set. The result is a rich and indulgent chocolate mousse that is both vegan and gluten-free. Top it with some fresh berries or a dollop of coconut whipped cream for an extra touch of decadence.

So there you have it, folks! These are just a few creative ways to cook with tofu, but the possibilities are truly endless. Whether you’re a tofu aficionado or a skeptic, I encourage you to give these recipes a try. Who knows, you might just discover a new favorite dish! Until next time, happy cooking!

Tofu Stir-Fry: An Easy Vegetarian Dinner Recipe

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Hey there, fellow foodies! Today, I want to share with you one of my go-to recipes for a quick and easy vegetarian dinner – tofu stir-fry!

First of all, let me just say that tofu can be a bit intimidating if you’ve never cooked with it before. But trust me, once you get the hang of it, it’s a versatile and delicious ingredient that can be used in so many different ways.

For this stir-fry, you’ll need:

tofu
Photo by Ella Olsson

  • 1 block of firm tofu
  • 3-4 cups of mixed veggies (I like to use bell peppers, broccoli, and carrots)
  • 1/4 cup of soy sauce
  • 2 tablespoons of honey
  • 2 cloves of garlic, minced
  • 1 tablespoon of grated ginger
  • 2 tablespoons of vegetable oil
  • Salt and pepper, to taste

First, you’ll want to press the tofu to remove any excess water. I usually wrap it in paper towels and place a heavy object on top for about 15-20 minutes. Then, cut the tofu into small cubes.

Next, heat up your vegetable oil in a large skillet or wok over medium-high heat. Add in your minced garlic and grated ginger, and stir for about 30 seconds until fragrant.

Then, add in your mixed veggies and stir-fry for about 5-7 minutes until they start to soften. Season with salt and pepper to taste.

Move the veggies to one side of the pan and add in your cubed tofu on the other side. Let the tofu cook for a few minutes on each side until it starts to turn golden brown.

In a small bowl, whisk together your soy sauce and honey until combined. Pour this mixture over the tofu and veggies, and stir everything together until everything is coated in the sauce.

Let everything cook for another 2-3 minutes until the sauce has thickened up a bit and everything is heated through.

And that’s it! You can serve this tofu stir-fry over rice or noodles, or just enjoy it on its own. It’s a great way to get in some extra veggies and plant-based protein, and it’s so easy to customize with whatever veggies you have on hand.

Give this recipe a try and let me know what you think in the comments below!