High Performance Vegan Meals
CHINESE TOFU AND BROCCOLI TAKEOUT
Marinated Tofu:
14 oz extra firm tofu1 block
3 tbsp reduced- sodium tamari or soy sauce
2 tsp Sriracha or similar chili-garlic sauce
1 tsp toasted sesame oil
2 tsp rice vinegar
Ginger Chili Sauce
1/4 cup reduced- sodium tamari or soy sauce
1/4 cup agave nectar or coconut nectar (or maple syrup but that will have a more robust, less neutral flavor)
2 tbsp Water
1 1/2 tbsp Sriracha or similar chili-garlic sauce
1 tbsp toasted sesame oil
1 tbsp rice vinegar
1/2 inch piece fresh ginger grated or finely minced
For Finishing
1 1/2 tbsp grapeseed oil or other neutral high-heat cooking oil
2 medium heads broccoli cut into small florets (about 4 cups)
2 tbsp cornstarch
Sesame seeds
For Serving
White rice or brown rice
Instructions
Marinate the tofu: Drain the tofu and cut into 4 slabs . Place the tofu on a cutting board lined with paper towels. Place more paper towels on top of the tofu and weight them down with a few heavy cookbooks or a heavy skillet filled with a few cans of beans. Let sit for at least 30 minutes or ideally 1 hour , changing the paper towels in between to drain all of the moisture. Cut the tofu into 3/4-inch cubes.
Place the tofu in a gallon-size zip-top bag and add the tamari, Sriracha, sesame oil, and vinegar. Toss to combine and let the tofu rest in the marinade for 5 minutes , massaging occasionally.
Meanwhile, make the ginger-chili sauce: In a medium bowl, whisk together the tamari, agave nectar, water, the Sriracha, sesame oil, vinegar, and ginger until well combined.
Finish the dish: Select the Sauté setting on the Instant Pot and let the pot heat up for a few minutes before adding the grapeseed oil. Once the display reads “HOT,” use a slotted spoon or fork to carefully transfer the marinated tofu to the pot. Cook the tofu for 1 1/2 minutes undisturbed. Use a spatula to flip and cook the tofu until it starts to brown on all sides, 3 to 4 minutes total. Add the ginger-chili sauce and stir to combine. Select the Cancel setting.
Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook setting at high pressure and set the cook time to 3 minutes .
Once the 3-minute timer has completed and beeps, perform a quick pressure release by carefully switching the Pressure Release knob from Sealing to Venting.
Open the pot. Add the broccoli florets to the tofu and stir with the sauce to combine. Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook setting to low pressure and set the cook time to 1 minute . Once the 1-minute timer has completed and beeps, carefully perform another quick pressure release.
In a small bowl, stir together the cornstarch with 1/4 cup water, whisking until combined without any lumps. Select the Sauté setting and press the Sauté button again until you reach less heat. Add the cornstarch slurry to the Instant Pot and gently stir to combine. Cook, stirring gently, until the sauce thickens, 2 to 3 minutes.
Serve the tofu and broccoli over rice.
LENTIL PASTA AND CASHEW SAUCE
For the Roasted Cauliflower:
2 heads of cauliflower, cut into florets
2 tablespoons olive oil + pinch of salt
For the Sauce and Pasta:
3/4 cup cashews
3/4 cup water
1 teaspoon salt
1 jar (25 oz) pasta sauce (I use DeLallo because there’s no added sugar, and because their spicy arrabbiata sauce is life)
1 16–ounce jar roasted red peppers, drained
1 pound lentil pasta of choice
greens for garnishing
Instructions
Cauliflower: Preheat the oven to 425 degrees. Toss the cauliflower florets with the olive oil and salt and spread on a baking sheet. Bake/roast for 30 minutes, stirring occasionally, until nice and brown.
Creamy Tomato Sauce: Blend the cashews, water, salt, pasta sauce, and red peppers together until very smooth and creamy. YUMMMMMM.
Pasta: Cook pasta according to package directions. Toss cooked pasta with some of the sauce (however much you want – you’ll probably have some leftover) and most of the roasted cauliflower (I reserve a little to make for a fancy topping).
LENTIL BURGER
Ingredients
1/3 cup uncooked red lentils
2/3 cup water
3 cups of cooked white beans
1/2 yellow onion
3 cloves garlic, minced
1/2 cup breadcrumbs
1 1/2 tsp smoked paprika
1 1/2 tsp Trader Joe's Everyday Seasoning
1 tsp ground cumin
1 tbsp olive oil
About 1/2 tsp Himalayan salt
Juice of 1 lime
Olive oil to coat the baking sheet
Burger Fixings:
Buns
Tomatoes
Guacamole / avocado
Leaf Cuisine Smoky Gouda Probiotic Cashew Spread
Field Roast Vegan Chao Slices Tomato Cayenne with Spicy Pepper
Instructions
Combine the lentils and water in a saucepan and bring to a boil. Reduce the heat and let it simmer for about 10 minutes (or until lentils are soft and mushy and the water is almost gone). Drain any extra water and let the lentils cool.
In a large bowl, mash the lentils with the rest of the ingredients (minus the cooking oil and burger fixings, of course). You may have to add more breadcrumbs if the mixture is too wet to clump and hold its shape. Shape the clumped mixture into patties. Grease the baking sheet with oil, and place the patties onto it. Chill it in the fridge for a minimum of 30 minutes, or up to 4 hours.
About 10 minutes before your'e ready to cook them, turn the oven on to 400˚F, and lightly coat the patties with oil (if you don't have a cooking spray, you can use a brush to lightly coat them). Bake for about 30 minutes (but flip them about 15 minutes in). When they're golden brown on both sides, you're ready to place them on the buns and dress it up with all the fixings you want.
SWEET POTATO BLACK BEAN CHILI
Ingredients
1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 tablespoons chili powder
4 teaspoons ground cumin
½ teaspoon ground chipotle chile
¼ teaspoon salt
2 ½ cups water
2 (15 ounce) cans black beans, rinsed
1 (14 ounce) can diced tomatoes
4 teaspoons lime juice
½ cup chopped fresh cilantro
Toppings:
Kite Hill plain yogurt ( extra protein)
Cheese ( if not vegan)
Quinoa/ black corn chips
Cilantro
Instructions
Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.