Plant-Based Proteins
Recipes + Resources
Our Evening…
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Baby Vegan Ruebens
Main Ingredients
Pumpernickel Bread, Tempeh , Sauerkraut, Marinade and Sauce
Tempeh is a plant-based meat alternative made from soybeans- basically a fermented soybean cake. Most often found as a rectangular block or strips and can be unflavored or pre-marinated
We marinated tempeh. You can easily serve this without a marinade allowing the sauerkraut to shine. Some say tempeh has a bitter flavor, if you agree, lightly steam or boil your tempeh to remove it.
+ Marinade
1 (8-ounce) block tempeh
2 tablespoons olive oil or neutral-flavored oil, divided
2 tablespoons apple cider vinegar
2 tablespoons maple syrup
3 tablespoons tamari or soy sauce
2 1/2 teaspoons liquid smoke
1/4 teaspoon kosher salt
1/4 teaspoon cayenne pepper (for heat, omit if undesired)
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1 teaspoon smoked paprika
Cut tempeh in thin slices, cover in marinade and let it sit for at least 30 mins and up to 24 hours.
Bake at 350 for approx 30 mins, turning half way through. Bake longer if you want it crispy or less if you would like it more soft.
Dressing (aka mayo, pickles and ketchup)
1 cup mayo (find my favorite homemade mayo in the misc section)
1/4 cup ketchup
2+ tablespoons of pickles or relish ( I like lot of pickles, hence the “+“)
Chop pickles, mix with mayo and ketchup. Add horseradish for spice.
Put it all together. Toast bread, butter if you like. Layer on baked tempeh, add sauerkraut and sauce. Enjoy!
Use this same tempeh and make a TLAT- tempeh, lettuce, avocado, tomato
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Chickpea Salad Sandwich:
15 oz chickpeas, drained and rinsed
¼ cup diced red onion
2 tablespoons water
2 teaspoons lemon juice
1-2 celery ribs diced
¼ cup pickles
2 scallions chopped
1 tbsp fresh herbs of your choice (parsley, cilantro, tarragon, dill)
¼ cup vegan mayonnaise
1+ teaspoon dijon mustard
½ teaspoon garlic powder
½ teaspoon onion powder
kosher salt, to taste
freshly ground black pepper, to taste
sliced bread, for serving
leafy green, for serving
Directions:
Add the chickpeas to a medium bowl and mash with potato masher until a chunky texture is reached. Add the rest of the ingredients and stir until well combined. To serve, spread the chickpea salad onto bread and top with leafy greens of choice. Also delicious as a lettuce wrap.
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Creamy Cashew Caesar Dressing. Chickpea Croutons
1 cup raw cashews- soaked
1/2 cup water
2 cloves garlic (or more based on your taste)
2 tablespoon fresh lemon juice
2 tablespoon nutritional yeast (manageable size and inexpensive at Trader Joe’s)
2 teaspoon capers
1 tablespoon dijon
1 teaspoon vegan worcestershire sauce
Black pepper to taste
Salt to taste
Blend in high speed blender, season to taste.
Chickpea Croutons
1 can drained chickpeas (keep the liquid for another use)
Drizzle with olive oil and salt and pepper (and any other spices you like)
Bake in oven approx 30 mins 400 degrees. Keep cooking if they are not crispy. Move them around every 10 mins or so.
Add more seasoning to taste. Eat as snack or add to anything that deserves a high protein crunch.
Put it all together.
Massage kale with some lemon juice a head of time. Add dressing, add croutons.
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Ingredients:
Tofu
Cornstarch
Cube tofu, toss with cornstarch or potato starch.
Bake at 400 approx 10 mins or until lightly browned on one side. Flip tofu. Repeat.
Umami Maple Magic Sauce (Double this if making noodles to go along with it)
¾ cup veg broth
3 tablespoons soy sauce
2 tablespoons rice vinegar
2 tablespoons maple syrup
2 teaspoon cornstarch
1 tsp sesame oil
¼ tsp red pepper flakes
Add all ingredients to a bowl, whisk.
Add tofu to a heated pan. Once warm, add sauce 1/2 of this sauce mixture. Let thicken.
Wheat Noodles with Umami Tahini or Peanut Maple Magic
Make noodles.
Add:
½ cup peanut butter or tahini
¼ cup water
To the other half of the sauce mixture.
Whisk.
Drain Noodles.
Heat a pan. Add noodles. Add sauce. Let thicken.
Add the tofu and garnish.
Garnish ideas:
Cilantro
Basil
Hot chili oil
Siracha
Crushed peanuts
Red cabbage
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Chocolate Pudding
Ingredients
1 15-ounce can low-sodium black beans,drained and rinsed
½ cup unsweetened cocoa powder
3 tablespoons maple syrup
3 tablespoons non dairy milk (use canned coconut milk for richer flavor)
1 teaspoon vanilla extract
¼ cup sweet potato
¼ cup avocado
¼ teaspoon sea salt
Toppings:
Fruit (berries) and fresh mint
Candied ginger
Chocolate chips
Cinnamon
Directions:
Place all ingredients in a blender or food processor and blend until smooth. Divide among individual serving glasses and chill for at least 1 hour before serving. Just before serving, garnish each serving.
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