Vegetables in Creamy Cashew Sauce

Someone in my Facebook Group (Indian Plant Based Whole Food Junkies) asked earlier today for a Korma recipe without tomatoes. Now growing up in India, I remember Korma as a hearty meaty dish with lots of caramelized onions and tomatoes. But, they'd tried it at an Indian restaurant and wanted a WFPB version. So I decided to give it a try today. She recalled it being in a creamy white sauce - my guess, they just skipped the tomatoes in their recipe. 

This recipe is an adaptation of an older recipe for TVP Korma which I modified today to make the creamy white sauce. I, of course, changed up the vegetables :) but I didn't call this dish a korma as it is not a true korma in my opinion. Maybe this isn't what you were hoping for :) but that's my 2c. 

Prep Time: 30 min

Ingredients (Serves 4):

1. 2 cups Green Beans
2. 1 cup Corn
3. 1 x 12 oz Pack of Extra-Firm Silken Tofu 
4. 1/2 Medium Red Onion, pureed
5. 1 tbsp Ginger-Garlic paste
6. 1/3 cup Raw Cashews, ground (I use a coffee grinder)
7. 1 cup Non-Dairy Milk
8. 1 cup Water or Vegetable Broth
9. 1 tsp Ground Cumin
10. 1 tsp Ground Cilantro Seed
11. 2-3 tsp Garam Masala
12. Salt and Pepper, to taste

Directions:

Line a skillet with water and add pureed onions and 1/2 tsp of salt. Saute and caramelize onions until they are a rich dark golden color (keep a measuring cup with water handy; keep stirring the onions until they dry up and start to stick to the bottom of the pan, which is fine, add a splash of water, which will allow the caramelized onions at the bottom of the pan to soften up again. Repeat the process until the onions are are rich red color). Once onions are done, add the ginger-garlic paste and repeat the same process until the mix is fragrant (2-3 min). At this point, add beans, corn, cashew powder, 1/2 cup non-dairy milk, spices and water. Mix well, reduce heat to medium-low, cover, and let simmer for 5-10 minutes. Meanwhile dice half the tofu into chunks and puree the remaining with 1/2 cup of milk. When you have a smooth creamy paste of tofu and milk, add that to the skillet, mix well and allow to simmer for another 5 min. At this point you can also add the diced tofu to the pan but be careful when mixing so as to not smoosh the pieces. When ready to serve, garnish with fresh coriander leaves and a fresh sprinkle of garam masala. 

Nutrition Facts (Per Serving): Calories 190 (Fat Calories 78)
Total Fat 8.7 g; Carbohydrates 19.6 g; Fiber 4.2 g; Sugars 4.0 g; Protein 10.9 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

BBQ Portabello Mushrooms (& Tofu)

You've heard it all before. I started a new job 6 months ago. It's 45 miles away in the city and requires me to commute between an hour to an hour and 15 minutes one-way to get to work. Also, I'm responsible for getting an entire new department up and running in the next 12 months. Suffice to say, it leaves very little time for my favorite pastime - food blogging! As I've mentioned over the last few months, I've resorted to the tried and true recipes I've devised over the last few years. Rice pilafs, beans, breads, pastas ... baked potatoes with toppings! That's the usual fare. But its summer and everyone is grilling. I love the smokey smell of foods off the grill. However, there are only so many Black Bean and Boca burgers one can eat before they start to get really old ... really soon. 

This post goes put to one of my husband's business acquaintances. Ms. Kelly Lazar is an avid follower of my blog and she recently mentioned to my husband that she missed my regular postings. So although I can't promise to be as consistent as I used to be .. I'll try to do more than just post pictures on Facebook. Here's a super-easy recipe - perfect for quick summer meals. 

Prep Time: 10-15 min (or more if you marinate)

Ingredients (Serves 2):

1. 2 Large (3-4") Portabello Mushrooms (~4 oz each)
2. Half of a 14 oz Block of Extra-Firm Tofu*
3. 4-6 tbsp of your favorite BBQ Sauce
4. 1 tbsp Minced garlic
5. Kosher Salt and Pepper (to taste)

Directions:

Pre-heat grill to between Hot to Medium-Hot. The purpose here is to sear both the tofu and the mushrooms which will prevent sticking. Remove stems from mushrooms and brush with a damp paper towel to remove any dirt. Place each mushroom on its belly and sprinkle Kosher salt, freshly crushed pepper and some minced garlic on the gills. Press tofu between 2 paper towels to remove excess water (use heavy cans to weigh down the top to squeeze out the excess). Slice into 2 thick steaks. When the grill is ready, place both items on the hottest part of the grate (place mushrooms gills-side-up). Sear tofu on one side, turn and place on a different hotter part of the grate to sear that side as well. Grill 8-10 min total until the edges of the tofu begin to get crispy and the mushroom shrinks in thickness and girth (its hard to overcook either of these items). Turn mushroom only once towards the end so that all the salt and garlic juices have a chance to seep into the mushroom as it cooks from the underside. Just before they're ready, brush your favorite BBQ sauce on both sides (I use Stubb's or Rudy's which are both available in grocery stores nationwide). Allow excess sauce to burn off (this adds to the smoky flavor). Serve immediately and watch 'em disappear! 

* If you're trying to maintain a no-soy or a low-fat diet, skip the tofu altogether. Almost all the fat in this dish is from tofu. But so also is most of the protein (see nutrition information below). I love both foods so I have no problem consuming the fat in tofu :) 

Note: Marinating both pressed tofu and mushrooms for 4-6 hours in a gallon ziploc bag will help bring out the flavors. I'd recommend splashing both with a good balsamic vinegar. Place in the fridge and turn occasionally. 

Nutrition Facts (Per Serving - Mushrooms Only): Calories 61 (Fat Calories 2)

Total Fat 0.2 g; Carbohydrates 13.1 g; Fiber 1.8 g; Sugars 7.1 g; Protein 3.1 g

Nutrition Facts (Per Serving - Mushrooms & Tofu): Calories 176 (Fat Calories 54)

Total Fat 6.0 g; Carbohydrates 21.1 g; Fiber 2.2 g; Sugars 12.6 g; Protein 12.9 g

If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Tofu Paneer Pulao

Hello! Hello! It has been a while since I posted a new recipe. I have to tell you, starting a new job is hard. Its something I love to do .. and I really wanted (and needed) the change .. but the change has totally thrown me for a loop. I'm driving the same distance and time (about 40 miles one way) as my old job but I go in the direction of the city now and encounter a lot of traffic. By the time I get home .. I'm exhausted. For the last 3 months, I've relied on tried and true RRC and HH recipes. Various kinds of stir fries, and Red Beans and Rice and Dal and easy stuff like that. I'm sure you've seen my posts on my FB page. Last night I tried a new recipe and fired up my laptop, which by the way had been sitting on my desk for more than 2 months. I had so many updates to install, I never got around to posting my recipe before it was time for bed. 

This recipe came together really easy. It was born out of the desire to eat rice (Indians are rice eaters), but to eat a simple rice dish. Tofu is an excellent substitute for paneer (fresh cottage cheese) which is used in a lot of Indian dishes, as a source of protein. I used Mori-Nu Extra-Firm Silken tofu in this recipe because that is what I had on hand. Any firm or extra-firm tofu should work just as well. I did not press or drain the tofu. I used white rice in this recipe, but brown should work as well, so long as the cook time is adjusted accordingly. I used this dish as my entree. You can also serve this as a side dish. Enjoy!! 

Prep Time: 20 min

Ingredients (Serves 4):

1. 1 cup Basmati Rice
2. 2 cups Water
3. 1 x12oz Pack of Extra-Firm Mori-Nu Silken Tofu, diced
4. 1 tbsp Dried Onion Flakes (or use 1/2 cup fresh finely diced onions)
5. 2 tsp Garlic Powder
6. 2 tsp Deggi Chilli Powder
7. 2 tbsp Low-Sodium Soy Sauce
8. 4-6 Green Onions (green portions only), diced finely.
9. Salt to taste.

Directions:

Wash rice well in a lot of water (soak and drain multiple times to remove all dust). Add everything to a dutch oven (in my opinion, pilafs always come out better in heavy lidded pots; I used my Le Creuset but any lidded stock pot should really work). Bring to a boil, reduce  heat, cover until only a crack remains on the side and cook on Medium-low until rice is tender. Cover completely. Remove from heat and let sit for 10 minutes. These last 10 minutes are crucial for rice pilafs as this allows the rice to absorb any excess water and fluff up. Serve warm with crispy baked papadums, or even baked tortilla chips. Sprinkle some hot sauce and you're talking my talk :) !!! Enjoy!! 

Nutrition Facts (Per Serving): Calories 189 (Fat Calories 5)
Total Fat 0.6 g; Carbohydrates 41.4 g; Fiber 1.7 g; Sugars 1.8 g; Protein 4.6 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Kale Pad Thai

This recipe is to die for!!! Absolutely!!! This uses a spicier version of Happy Herbivore's Cheater Pad Thai Sauce. It was inspired this evening by a craving for Pad Thai and the need to use 2 bunches of kale in my refrigerator. I seriously ate 2 huge plates full!!  

Prep Time: ~20 min

Ingredients (Serves 4):

1. 4 cups of raw kale, stems removed, leaves torn into bite-sized pieces
2. 1 x 14oz block of extra firm tofu
3. 1/4 cup Raw Peanuts
4. 1 Serving of Spicy Thai Peanut Sauce
• 2 tbsp warm water
• 2 tbsp Soy Sauce
• 2 tbsp "Naturally More" Smooth Peanut Butter with flax seed
• 1 tbsp "Huy Fong" Sambal Oelek Chili Paste
• 1/4 tsp garlic powder
• 1/4 tsp ground ginger
• 1 tbsp "Huy Fong" Sriracha Chili Sauce 

Directions:

Preheat oven to 375° F. Pat-dry tofu using a paper towel and cut into small bite-sized pieces (less than 1" squares). Place tofu pieces on a cookie sheet lined with a Silpat mat, making sure each piece has room around it. I left the tofu in the oven for 20 min, without turning or disturbing it at all. The beauty of the Silpat silicone mat is that it prevents sticking 100%. Line a large stock pot with water, bring to a boil, reduce heat with medium low, add kale and peanuts, a slight sprinkle of salt, and cover. Let kale and peanuts steam in this pot for the next 5-10 minutes checking occasionally to ensure that there is still some water in the pot to prevent burning. Separately, whisk together all the ingredients for the sauce in a small bowl. The warm water helps melt the peanut butter which allows it to blend with the rest of the ingredients. Once the kale and tofu are done, toss everything together, and serve warm. 

This isn't a low-fat salad (it has almost 13 g/serving), but it is definitely a whole foods-based salad. All the fat is coming from natural peanut butter, peanuts and some from the tofu. All in all, it's much better to eat this somewhat rich salad rather than to drizzle your greens with olive oil, even if its EVOO.

Nutrition Facts (Per Serving): Calories 234 (Fat Calories 114)
Total Fat 12.7 g; Carbohydrates 13.7 g; Fiber 4.5 g; Sugars 1.3 g; Protein 17.6 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Southwestern, Pan-Seared Smothered Tofu

Some days I stand in my pantry for a few minutes searching for something to make for dinner. This, despite the fact that the pantry and freezer are pretty well stocked, except at the end of the week ;) !!! I definitely wasn't expecting this on a Tuesday evening. Anyhow ... it turned out Tony had not eaten his lunch and was going to eat his leftovers for dinner. He's not a big fan of tofu so I decided that this would be my main ingredient. The rest of the recipe just kind of evolved around it, as I gathered up various items from the pantry and refrigerator. 

Southwestern, Pan-Seared Smothered Tofu

Prep Time: 20 min

Ingredients (Serves 2):

1. 1 x 14oz Pack of Firm or Extra-Firm Tofu (cut into 4-6 strips)
2. 1 x 12 oz Pack of fresh White Mushrooms, stems removed and halved.
3. 1/2 cup frozen yellow corn
4. 1/2 cup cooked Black beans, drained.
5. 2 tsp Taco Seasoning
6. 2-4 tbsp BBQ Sauce (your favorite)
7. 2-4 tbsp Salsa (your favorite)
8. Hot Sauce (optional)

Directions:

Heat a medium cast iron skillet to high heat (a drop of water should sizzle as soon as it is added to the skillet). Toss the mushrooms with a sprinkle of table salt and add to the heated skillet and dry roast for a few minutes until the mushrooms begin to darken. Remove mushrooms and set aside. Allow all the water released by the mushrooms to evaporate and the skillet to attain a nice uniform dry heat again. Move the mushrooms to the side and add each of the tofu slices directly onto the dry heated skillet. The tofu will sizzle immediately upon placing on the skillet. Do not move each piece for a couple of minutes. This allows a seared skin to form on the tofu which allows you to turn it without crumbling it. Sear the other side in a similar manner. 

Once each piece of tofu is well seared, add the mushrooms equally across the surface of the skillet, sprinkle taco seasoning over mushrooms and tofu, and then drizzle the salsa and BBQ sauce over the entire surface.  Next cover the tofu with black beans and corn, cover, reduce heat to medium low and allow everything to simmer for 5-7 minutes to allow the flavors to meld together. Garnish with hot sauce and serve with fresh bread, or toast as I did. Enjoy!! 

Nutrition Facts (Per Serving): Calories 458 (Fat Calories 85)
Total Fat 9.5 g; Carbohydrates 58.6 g; Fiber 11.5 g; Sugars 10.2 g; Protein 34.7 g

Spinach and Tofu Panini

HH Tofu Scramble

Tofu Panini

I made HH Tofu Scramble for breakfast this week and had a bunch of leftovers. I usually modify the basic recipe by adding tomatoes, black beans and a ton of cilantro. I didn't have any black beans yesterday and I used some extra Nutritional Yeast to make the preparation extra-cheesy. Since I'm the only one in my house that'll eat tofu (imagine that!), I had to either re-purpose the leftovers or eat the same thing all over again. I opted for re-purposing .... as ooey gooey cheesy Paninis. 

Prep Time: 5 min

Ingredients (Serves 1):

1. 1/2 recipe tofu scramble
2. 2 slices of bread
3. ~1/2 cup of Spinach

Directions:

Spread a thin layer of leftover tofu scramble on one slice of bread and top off with the spinach leaves. Spread remaining tofu scramble on the other slice of bread and combine both sides. Toast 2-3 minutes in a panini maker, or as I did, in a George Foreman Grill, until both sides are crispy and golden brown. I did not use any butter or oil on the bread or in the tofu scramble. The moisture of the tofu scramble and the spinach makes this sandwich moist enough for it to brown really well on the grill. Enjoy!!

Nutritional Facts for this recipe are the same as those listed on the HH website noted above. A half cup of baby spinach has about 5 calories and calories for bread are variable so please check packaging.

Basil, Avocado & Tofu Sandwich

Happy Memorial Day Folks!! Take a minute to remember all those brave men and women who've died for our country and say thank you to all those that have served. We didn't have a BBQ today unlike the rest of the millions of people in the country! We had a quiet lunch at home on this somewhat dreary, cold and rainy day in Ohio.

Before I go further with this post, I've got to 'fess up. I've been a herbivore for 17 months and Mexican food is my first choice in food .. and before this weekend, I've never ever bought an avocado in my life. I've had Guacamole aplenty in restaurants but never actually brought an avocado home. Multiple reasons .. I didn't know how to cut it .. I didn't know how to buy it (is it ripe, or over-ripe, or still too green) ... I didn't know how to use it in my dishes and since I was trying to lose weight, and avocados a high fat food ... I simply avoided buying them!! But this weekend, I threw all caution to the wind .. found this post on Pinterest on how to buy the right kind of avocado and then this post on Simply Recipes on how to cut it ... and just like that I had New Veggie #70. 

Basil, Avocado & Tofu Steak Sandwich

Prep Time: 10 min

Ingredients (Serves 2):

1. 2/3 Block of extra firm tofu (about 9 ounces)
2. 1 Avocado
3. 8-10 fresh Basil leaves
4. 4 tbsp fresh Medium/Mild Salsa
5. 2 tbsp Hunt's Tomato Paste
6. Taco Seasoning, to taste
7. Ground Chipotle Peppers, to taste
8. Cholula Hot Sauce (optional)
9. 4 Slices of 12-Grain Bread

Directions:

Press tofu to remove excess moisture and slice into 6 pieces. Preheat a seasoned cast-iron pan to medium-high and then gently place each individual slice of tofu onto the pan. As it sizzles, each slice will form a skin which will then prevent it from sticking to the skillet. Once the first side is seared, flip each piece gently and sear the other side. As the tofu begin to take on color, brush the tomato paste (unsalted) onto each slice to give it some extra flavor. As the tomato sauce dries up, sprinkle taco seasoning and flip it over. Brush more tomato paste and add taco seasoning to the other side as well. Make sure to flip frequently to prevent burning. Just before removing each piece from the skillet, add chipotle pepper powder, if using. 

Separately, toast the bread and spread salsa on two pieces. Line two slices with fresh basil leaves and layer 3 pieces of tofu on top. On the other two slices of bread, spread a thin layer of Cholula hot sauce (or use more medium salsa if you prefer a milder taste) and then layer avocado slices. Sprinkle freshly cracked black pepper and flip one side over the other!!! Enjoy!! 

My Assessment: Spicy and Creamy!! Loved it! But this sandwich is rich and heavy (thanks to the avocado!). We just ate it by itself, no sides. 

Nutrition Facts (Per Serving): Calories 515 (Fat Calories 217)
Total Fat 24.1 g; Carbohydrates 53.3 g; Fiber 13.4 g; Sugars 9.6 g; Protein 23.5 g

Cauliflower in Cream Sauce

I had about three-quarters of a block of tofu sitting in my fridge along with a head of orange cauliflower. I decided to use them both together in a simple dish that came together in under 15 minutes.

Cauliflower in Cream Sauce

Prep Time: 10-15 min

Ingredients (Serves 2):

1. 3/4 block (~10oz) of Tofu (Silken would work best, but any texture works). 
2. 1 Head of Cauliflower (~2 cups)
3. 1 cube of Knorr Vegetable Bouillon, or 1 tbsp of your favorite seasoning
4. 2 tbsp Soy Sauce
5. 1 tbsp Nutritional Yeast
6. 1 cup Almond Milk
7. Salt and Pepper, to taste
8. Sriracha Hot Sauce (optional, to taste)

Directions: 

Cut the head of cauliflower into medium sized florets. Line a pot with water, bring to a boil, reduce to medium-low and add florets. Sprinkle with a little salt and cover until tender. Mix remaining ingredients in a blender and pulse until smooth. Drain cauliflower and pour cream sauce on top. It is creamiest when served raw. You can pour the sauce over the cauliflower while still on the stove to warm it up. Note that cooking too long will make the soy solids separate and the sauce becomes a little grainy. It is still pretty smooth on the palate like a cream sauce.  Serve over a baked potato, or steamed rice as an entree. Or serve as a side dish with whatever else you might fancy tonight!! I garnished mine with a lot of freshly cracked black pepper and hot sauce. 

Nutrition Facts (Per Serving): Calories 220 (Fat Calories 86)
Total Fat 9.6 g; Carbohydrates 13.3 g; Fiber 6.2 g; Sugars 3.4 g; Protein 20.8 g

Skillet Chipotle Tofu

I made a dish with lots of green veggies and rice tonight for dinner. I knew as I was getting ready to serve my plate that I would get hungry really quick because there wasn't much substance (protein) on my plate. So I prepared this quick 10 min tofu dish as a protein-rich side. 

Skillet Chipotle Tofu

Prep Time: 10 min

Ingredients (Serves 4):

1. 14 oz pack of Extra-Firm Tofu (cut into 8 slices)
2. 2-3 tsp Taco Seasoning
3. 1 tsp Ground Chipotle Peppers
4. Salt (to taste)
5. Hot Sauce, optional

Directions:

Pre-heat a seasoned cast-iron pan to medium-high and then gently place each individual slice of tofu (pressed or unpressed) onto the pan. As it sizzles, each slice will form a skin which will then prevent it from sticking to the skillet. Once the first side is seared, flip each piece gently and sear the other side. As the tofu begin to take on color, sprinkle taco seasoning on each side and continue to cook until both sides are nice and brown, making sure to flip frequently to prevent burning. For the last 2 minutes, also sprinkle chipotle pepper powder. Serve hot, with hot sauce and garnish with fresh cilantro leaves!!

Nutrition Facts (Per Serving): Calories 100 (Fat Calories 45)
Total Fat 5.0 g; Carbohydrates 2.5 g; Fiber 1.3 g; Sugars 0 g; Protein 10.0 g

Baked Tofu

I love Tofu. There ... I said it. I'm not ashamed of it!! I do however, try to limit my tofu consumption simply because it is higher in calories than whole plants, or edamame itself. I've tried tofu in scrambles, in soups, in curries, in rice .. basically every preparation except for Baked Tofu. I just hadn't gotten around to it. Finally this week, I decided to make a variation of Basic Baked Tofu from The Happy Herbivore Cookbook.  The original recipe calls for baking strips of tofu at 350 F but after a somewhat failed first try, I decided to bake at a higher temperature today to ensure that I got it nice and crisp on the outside, while maintaining moisture on the inside. 

Baked Tofu with Peanut Sauce

Prep Time: 15-20 min

Ingredients (Serves 2):

1. 1 x 14 oz box of Nasoya Extra Firm Tofu (frozen, thawed and pressed in advance)
2. 2-3 tbsp Low-Sodium Soy Sauce
3. 1 recipe Spicy (HH) Thai Peanut Sauce
4. Sriracha Hot sauce, to taste. 

Directions: 

Preheat oven to 400 F. Cut the slab of tofu into 8 strips. One cycle of freeze/thaw makes the tofu somewhat denser and changes the texture. Pressing the tofu prior to making baked tofu makes it absorb the sauces and become more flavorful. Lightly spray a cookie sheet with cooking spray and set aside. I tried  making this on parchment paper and the tofu ended up sticking to it during the baking process. I've tried using a Silpat baking mat and I found the it doesn't let the outside of the tofu become crispy. To get the crispy exterior, I found that direct contact with the metal sheet works best. Using a pastry brush, rub each slice with soy sauce followed by peanut sauce. Flip over and rub the other side. Bake uncovered for 10 min/side and serve warm with Sriracha sauce for an extra kick.

Nutrition Facts (Per Serving): Calories 262 (Fat Calories 114)
Total Fat 12.7 g; Carbohydrates 10.9 g; Fiber 3.6 g; Sugars 3.6 g; Protein 25.6 g

Beans, Greens & Bean Curd

Having grown up with a rice-loving father, I developed a love for rice early in life. Being around dad, I got used to considering a rice-less meal incomplete. He loved rice in all forms - steamed plain, fried, pilafed or in the form or a biryani. To me a perfect meal has always been rice topped off with something. Tonight I decided to use some of the spinach I had sitting in the fridge to make a oriental style dish which could be eaten over rice. 

Beans, Greens and Bean Curd

Prep Time: 20 min

Ingredients (Serves 6):

1. 1 lb Baby Spinach
2. 1 x 14 oz Extra Firm Tofu
3. 3 large Roma Tomatoes (~1.5 cups, diced)
4. 8 oz Shelled Edamame
5. 1 tbsp Minced Garlic
6. 1 recipe Spicy Thai Peanut Sauce
7. 1 tsp Rice Wine Vinegar
8. Salt and Pepper, to taste

Directions:

Line a stock pot with water and saute garlic in water until its aromas are released. Add baby spinach, reduce heat to medium low, cover and allow spinach to wilt. Once spinach is wilted, add tomatoes, edamame and the soy, peanut and sambal oelek sauces. Add about a cup of water, cover and allow to simmer until semi dry and spinach and tomatoes are well wilted and combined (about 10-12 min). Do a quick taste test, and add add more sauces, and salt or pepper, as needed. Serve over a bed of steamed jasmine or basmati rice. 

Did you know that Tofu is also called Bean Curd?

My Assessment: LOVED IT!!! It was delicious and each serving contains a quarter of a pound of greens. 

Nutrition Facts (Per Serving): Calories 239 (Fat Calories 89)
Total Fat 9.9 g; Carbohydrates 16.8 g; Fiber 6.9 g; Sugars 3.8 g; Protein 21.6 g

Tofu & Peas w Curry Leaves

I usually keep a pack (or two) of  tofu on hand for emergencies .. or for days when I feel like I eating something more than veggies with my dinner. Yesterday, on the way back from the grocery store, something in the trunk (from one of the other bags) fell atop the tofu container and popped the plastic cover i.e. I was left with a busted pack of tofu that needed to be used soon. I'd also picked up some curry leaves on my monthly trip to the Indian Grocery store and decided to combine the two together this afternoon!

Tofu & Peas Curry

Prep Time: 20-30 min

Ingredients (4 Servings):

1. 1 x 14oz Pack of Extra-Firm Tofu, cut into bite sized cubes
2. 1.5 cup frozen Peas
3. 1 small Roma Tomato, diced into large chunks (1/3 cup)
4. 2 tsp Ginger-Garlic Paste
5. 1 tsp Mustard Seeds
6. 1/4 tsp Turmeric Powder
7. 1 tsp Cumin Seeds
8. 5-6 fresh Curry Leaves
9. 1 tsp Penzey's Sweet Curry powder (optional)
10. 2-3 cups water or Homemade Vegetable Broth
11. Salt and Pepper, to taste

Directions:

Line a deep stockpot with water or vegetable broth and add mustard seeds and curry leaves. Allow these to simmer for a couple of minutes to release their aromas. Then add the remaining spices and peas. Adding more broth to keep everything from drying. Once peas thaw and start to simmer, add tomatoes and tofu and add another cup or so of water or broth. Note that I did not press the tofu since I was adding it to a broth based dish. If you press it, it may absorb some more of the flavors but you'll need to add more broth to make it the same consistency as the pressed tofu will absorb a lot of liquid. 

Tofu & Peas Curry over Brown Rice

The final dish should be soupy like a vegetable soup so add enough broth to ensure that consistency. If you want it thicker, feel free to add less water. I like it soupier because that curry-leaf-flavored broth is the best part. Once everything comes to a boil, cover and allow to simmer for 10-15 minutes. Taste test before serving and add salt, as needed. Serve hot over steamed brown rice and garnish with salt and pepper. 

My Assessment: I loved the aroma of curry leaves in the house. If you're new to Indian cuisine, the aroma and flavor provided by curry leaves is an excellent, yet mild, introduction to the spicy cuisine of the Indian sub-continent. 

Nutrition Facts (Per Serving)*: Calories 158 (Fat Calories 51)
Total Fat 5.6 g; Carbohydrates 13.4 g; Fiber 5.3 g; Sugars 3.2 g; Protein 13.7 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary tremendously.

Saag Tofu

Whenever I talked to non-Indian friends about Indian cuisine, I've heard rave reviews of Palak Paneer  or Saag Paneer (Curried Pureed Spinach with cubes of fresh cheese). I grew up eating a much healthier version of this dish at home in India, and have always thought the restaurant versions are too greasy. My version today, is 100% plant-based, with no added fat at all and is high on plant-based protein with the addition of Tofu instead of paneer. I've posted a recipe before, which I affectionately called my Lazy Saag Tofu. Today's recipe is a modification of the original, with less spices and it tasted amazing. 

Saag Tofu over White Rice

Prep Time: 30 min

Ingredients (6 Servings):

1. 1 x 12 oz bag of frozen Cut Leaf Spinach (~2 cups or so)
2. 1 cup of fresh Kale
3. 1 x 15 oz can of Hunts Fire-Roasted Garlic Diced Tomatoes
4. 1 Medium Red Onion, diced
5. 1 x 14 ox block of Firm or Extra Firm Tofu
6. 1 tbsp Minced Garlic
7. 1/4 tsp Turmeric
8. 2 tsp Cumin Powder
9. 2 tsp Ground Mustard Powder
10. Salt to taste

Directions:

Line a pot with water and add garlic. Saute for a couple of minutes and add onion. As the onion turns translucent, add spinach and kale and tomatoes, bring to a boil. Reduce heat and simmer for 10 minutes. During this time, as the spinach is simmering, stir in turmeric, cumin and mustard. In a separate pot, boil rice (brown or white, although I prefer White Basmati with this dish), drain and set aside. Once the spinach has wilted down and the tomatoes begin to disintegrate, turn off heat, and blend everything together to a smooth paste using a stick blender, or you can use a jar blender as well (the latter is of course more tedious and more messy!). Once well blended, add salt to taste and then do a taste test for spices and if needed add more cumin and mustard. Turn the stove back on (medium heat) and cover the pot with a lid - pureed spinach spatters very badly and can burn if the spatter makes contact with your skin. As the spinach sputters and simmers, cut a pressed block of tofu into bite-sized pieces. Carefully remove the lid and add tofu, gently folding the spinach with the tofu (if you're too rough, the tofu will crumble). Cover and simmer everything together for another 5-10 minutes. Turn heat off and let the pot sit for a couple of minutes to allow the sputtering to stop before removing the lid. Do a quick taste test for salt. Serve hot over steamed/boiled rice. 

My Assessment: Loved it!! The inclusion of kale gave it more robust, and less-grassy flavor. I really like using mustard powder in this recipe vs the usual Indian spices (Coriander, Garam Masala etc.). 

Nutrition Facts (Per Serving): Calories 113 (Fat Calories 32)
Total Fat 3.6 g; Carbohydrates 8.9 g; Fiber 2.7 g; Sugars 1.6 g; Protein 9.1 g

Chinese Fried Rice

I seem to be on a rice kick these days. After making the Fiesta Toss-Up last night, I was still craving some rice this evening. Since Dr. McDougall, and others, promote consumption of healthy starches such as Brown Rice, I have no guilt whatsoever :) and consume rice several times a week. What I do try to do is add loads, and I literally mean loads, of veggies to my rice dishes so as to balance out the starches with fiber and nutrition. Today, I decided to make a plant-based version of Chinese Fried Rice. 

Chinese Egg (Tofu)-Fried Rice 

Prep Time: 30 min

Ingredients (6 BIG servings):

1. 1.5 cups Brown Basmati Rice (dry)
2. 1 recipe Happy Herbivore Basic Tofu Scramble
3. 2 pks (12 oz) Birds Eye - Steamfresh Mixed Vegetables - Corn, Peas, Carrots, Green Beans
4. 2 pks (12 oz) Birds Eye - Steamfresh Blends - Asparagus, Gold & White Corn, Baby Carrots
5. 2 tbsp Rice Wine Vinegar
6. 1 tbsp Ginger-Garlic Paste
7. 4 tbsp Low-Sodium Soy Sauce
8. Salt to Taste

Directions:

In a deep pan, bring 6-7 cups of water to boil and add brown rice. Simmer until tender and then drain and set aside. Prepare HH Tofu Scramble and set aside. I used black salt in my recipe to get the extra egg-like flavor. In a large skillet, thaw out veggies and allow any excess water to dry out. Then add the rice wine vinegar, ginger-garlic paste and soy sauce. Give everything a good toss and cook for a few minutes to allow the ginger-garlic paste to cook for a few minutes. Taste test the veggies at this stage. They should be saltier than you like them typically, because you will be adding a large amount of steamed rice. When the veggies start releasing the lovely aroma of Chinese food (its a mix of ginger and rice wine vinegar), add the steamed rice, give another good toss, and then add the HH Tofu Scramble and mix everything together. Turn off the stove, cover and let sit for a few minutes to allow the flavors to blend together. Serve warm, with freshly cracked black pepper for a garnish. 

Chinese Egg (Tofu)-Fried Rice

My Assessment: This was a great dish. Even my 17-year old step-son, who refuses to eat "my plants" enjoyed a big bowl-full. Tony loved it too (despite the fact that he abhors tofu ... he thinks I used Ener-G Egg Replacer in this recipe). 

Nutrition Facts (Per Serving): Calories 448 (Fat Calories 69)
Total Fat 7.7; Cholesterol 0g; Carbohydrates 72.1g; Dietary Fiber 9.0g; Sugars 12.2g; Protein 18.7g

Kale Migas

Migas (pronounced 'miyas') or quite literally "Crumbs" is a very Tex-Mex dish that is very popular across the state of Texas. While I've never made it at home since moving to Ohio, it was one of my favorite dishes during my years in Austin, TX (Kerbey Lane Cafe has the best in the whole city, and they have a vegan  tofu scramble version too!!). After going plant based, I came across the Engine 2 recipe - but just never got around to making it. I don't think I've ever known anyone who liked Tex-Mex cuisine to not like Migas. 

Traditionally, migas were a way of using stale tortillas. It is a breakfast dish consisting of scrambled eggs mixed with strips of corn tortillas; the moisture from the eggs and other condiments softens the stale tortillas and adds the carbs to this breakfast dish. The meatless version includes (along with eggs) diced onions, sliced chile peppers, diced fresh tomatoes, and cheese, plus various spices and condiments (salsa or Pico de gallo). The meaty version often includes a spicy Chorizo along with all the other ingredients. In the restaurant version of migas, the corn tortillas are often deep fried and then cut into strips. My version, of course, is much healthier - I used toasted tortillas, added no butter, and used all plant-based ingredients. 

Kale Migas

I recently came across a plant-based recipe for migas again in Happy Herbivore Abroad - the new cookbook by Lindsay Nixon that was released last month. All day today, and on my drive home from work, I was dreaming of a plate full of migas. When I got home, I was all set to make my dinner when I realized that I didn't have any scallions (because I used them all yesterday) and I had a huge bunch of kale that needed to be used today. Now I'm not one to let a good bunch of greens go to waste, so I compromised ... and oh what a lovely compromise it turned out to be!! 

Prep Time: 20 minutes

Ingredients (4 servings): 

1. 1 batch of HH Tofu Scramble
2. 1 medium Tomato, diced
3. 1 Bunch Kale, stems removed, leaves torn into bite-sized pieces (about 2 cups)
4. 4 Corn Tortillas, cut into 1 cm strips, about 3 inches long
5. 1 tbsp Goya Recaito Cilantro Cooking Base (optional)
6. Salsa, to taste
7. Salt and Pepper, to taste

Directions:

Line a large stock pot with water, bring to a boil and add rinsed kale to the pan. Cover and let the steam from the water wilt the kale. Drain and set aside. Preheat oven to 375 F. Place tortilla strips on a baking sheet in a single layer and toast until crisp. Transfer to a cold plate and set aside. In a skillet make the HH Tofu scramble recipe according to the recipe directions. Once ready, add the cilantro cooking base and kale and mix well. Allow all the water to evaporate. Then add tomatoes, give it a quick toss and then add the toasted tortillas and give another toss. Transfer to a serving dish, garnish with fresh salsa or pico de gallo and serve warm.  

HH Tofu Scramble & Kale Migas

My Assessment: I love to eat, and I love my cooking (LOL!). But seriously, the addition of kale to the basic tofu scramble dish added a crunch to the scramble and the inclusion of tomatoes and salsa added just the right amount of acidity to make the kale yummy. My only disappointment today was that I had only 1 lb of tofu at home, so I could only make a single batch of HH Tofu Scramble. The dish tasted amazing, but my ratio of Kale to Scramble was off just a tad.  I am still so excited for lunch tomorrow ... leftovers :)

Nutrition Facts (Per Serving): Calories 175

Total Fat 3.8 g; Cholesterol 0 g; Carbohydrates 23.2 g; Fiber 5.1 g; Sugars 2.8 g; Protein 15.2 g

Miso & Garlic Tofu Stir-Fry

In my humble opinion, a stir-fry is the easiest way to consume fresh vegetables in a hot dish without losing too much of the nutritional value (as opposed to eating the raw veggies). I often make quick stir fries out of whatever veggies and/or mushrooms I have handy, and have in the past often used commercially-made Asian sauces such as Vegetarian Thai Peanut Sauce or Vegetarian Oyster Sauce. While these sauces are great, they do contain a lot of added sodium and also the mystery ingredient "natural flavors". So today, I tried to make a stir-fry which was made with simpler ingredients and didn't have anything I couldn't identify in my pantry. 

Miso & Garlic Tofu Stir-Fry

Prep Time: 20 min

Ingredients*:

1. 1 block (14oz) Extra-Firm Tofu, pressed** and diced
2. 2 bunches of Scallions (white parts halved and leaves separated)
3. 1 cup Baby carrots, thinly sliced, if needed
4. 2 large Oyster Mushrooms, sliced
5. 6-8 White mushrooms, sliced
6. 2 tbsp Low-Sodium Soy Sauce
7. 1 tbsp White Miso
8. 1 tbsp Ginger-Garlic Paste
9. 1 tbsp Minced Garlic
10. 1 cup (or less) Vegetable broth
11. Pepper, to taste.
12. Brown Rice, steamed, 1 cup

Directions: 

Mix miso in about an 1/8 to a 1/4 cup of vegetable broth until completely dissolved. Set aside. If your rice is not previously steamed, fill a stock pot with water and add rice, and set it to boil on the back burner, once the water comes to a rolling boil, reduce heat to medium-high and allow to simmer until the rice is tender. Drain and rinse, like pasta. Set aside.  While the rice is boiling, line a large skillet (or wok, if you have one!) with broth. On high or medium-high heat, and add ginger-garlic paste and the extra garlic (for the extra oomph!). Once these release their aroma, add soy sauce and immediately add all the vegetables and a splash of vegetable broth. Stir fry for a couple of minutes until vegetables are done (to your taste) and add the diced tofu, toss well. Generally, I like to leave the vegetables just a tad crunchy and don't let them become fork tender. Mix well. Turn off heat (but leave the pan on the stove). Add Miso/broth mix and stir everything together. Cover and let sit for 2 minutes to allow the miso to release its flavors and for the tofu to absorb as much of the flavors as it can. Serve over steamed brown rice. Garnish with freshly sliced scallions and freshly cracked black pepper. 

Miso & Garlic Tofu Stir-Fry

My Assessment: Umm Umm Good!!! I had 2 huge guilt-free bowls tonight and I have enough leftovers to  take for lunch tomorrow. This recipe makes 4 good size servings. T tried the last serving and picked at it because he's not a fan of tofu.  

* This is a no-added-salt recipe. The soy sauce and miso had so much flavor and natural salt that I didn't add, or feel the need for, any salt at all.

** Press tofu between kitchen towels, with a weight on top for 5-10 min. This removes excess liquids and then the tofu tends to absorb fluids from the vegetables and the sauce and takes on a lot more flavor.  

Tofu Kalakand

It is Diwali today. The festival of lights. A day celebrating the victory of good over evil. A day of celebration and prayer. We celebrated at home with a small simple celebration. 

As all holidays across the world, Diwali is also about the food. Home-made desserts and savory snacks (Pakwan) are shared with families and friends. My favorite foods, of course, are are the sweet desserts. Unfortunately almost all of them are made with lots of butter and milk and cheese. I also wanted to prepare something at home today to offer to the gods during my prayer (Prasad). Today, I decided to adapt one of my favorite desserts - Kalakand - into a no-added-fat, plant-based version. Here's the basic recipe I found online, which still uses milk. 

Prep Time: 45 min

Ingredients:

1. 1 x 14oz pack of Extra-firm Tofu
2. 2 tsp Cardamom powder
3. 1-2 flakes of saffron
4. 6-8 tbsp Powdered Sugar
5. 1 cup Almond Milk
6. 2-4 tbsp Slivered or Sliced Almonds

Directions:

In a small clean saucepan, bring almond milk to a boil, reduce heat to medium low and boil down to about a 1/3 of a cup. Meanwhile, press the block of tofu between kitchen towels for 15-20 minutes to drain all liquids. It helps to weigh down the top with a couple cans of beans to hasten the process. Once the tofu is drained, transfer the dry block to a mixing bowl and crumble with your hands. 

Add sugar and almonds to the tofu and again, using your hands, mix until well combined. When the almond milk is boiled down to a thick liquid, add cardamom powder and safron to it, mix well and pour that liquid onto the tofu. Mix using a wooden spatula (the milk will be hot so don't use your hands). 

Once well mixed, taste test for sugar and add more than you would normally consider sweet (things taste less sweet once cooled). Mix any additional sugar well. Transfer everything to a rimmed plate and press down evenly. 

Place in a fridge for 30 min to allow it to set. Once set, cut into squares or diamonds, garnish with some more cardamom powder and enjoy!! 

My Assessment: I think this recipe captured the taste really well. However, I didn't have any powdered non-dairy milk available and so it tasted just a tad bit watery. A couple of tablespoon fulls of powdered non-diary milk would definitely help it bind better and the taste inside would not be watery. I think the tofu crumbles definitely capture the texture and gooey goody flavor of kalakand. Yum! Happy Diwali everyone!!! 

10-min Mushroom Subzi

Given that it is Election Night 2012, I wanted to make something quick and easy so that I could settle in front of CNN and watch President Obama win his second term. Yes, I support him. That's my prerogative :) !! A Subzi, in Indian, Pakistani, and Nepali cuisine, is any spiced preparation of vegetables, typically dry, that is eaten with Rotis.  

Mushroom Subzi

Prep Time: 10 min

Ingredients:

1. 1 cup white and/or cremini mushrooms, mixed, cut into quarters. 
2. 6 oz (1/2 pack) Extra Firm Mori-Nu Silken Tofu (cut into 1/2" squares).
3. 1-2 tsp Garlic powder
4. 2 tbsp Low-Sodium Soy Sauce
5. 1 tsp Dried Cilantro
6. Salt and Pepper, to taste

Directions:

Line a skillet with water and add mushrooms and spices. Allow the mushrooms to release their water and for most of it to dry up (~5-7 min). Then add the silken tofu pieces and mix everything together. Its okay if the tofu squares break apart as they will only add to the creaminess of the subzi. Allow all the water to dry up, taste test for salt and garnish with freshly cracked black pepper and fresh cilantro. Serve with fresh (or frozen) chapatis. Yum!

My Assessment: This is my favorite way of making a quick subzi. I love garlic so this dish is extremely flavorful for me. If you have your own favorite spice, use that instead to focus on that flavor. Its probably best to use a powdered spice to maintain cooking time.  The tofu acts as a sponge for all the garlicky flavor and coats the mushrooms. Occasionally, I add some chili pepper powder to this dish to give it an extra kick. Enjoy!!! :)

Cremini Miso Soup

So this afternoon, I made a batch of my Quinoa Chili that has been a hit so far with everyone who's tried it, herbivores and omnivores alike :) !!! T loves it and asked for me to make it again. We both ate big bowls for lunch and were quite full. So full that I wasn't super hungry for dinner but I wanted to eat something ... don't know if it was boredom, or real hunger but I decided to make a low calorie, light soup for dinner. For a few days, I've been craving Miso soup and have looked at various recipes online. This one is a conglomeration of multiple recipes that I have read, and what I had at home. For example, I didn't have any baby bok choy, but did have baby spinach so I used that instead. I also used this soup as a platform for my New Veggie #52 - Cremini Mushrooms. 

Cremini Miso Soup

Prep Time: 10 min

Ingredients:

1. 2 cups Vegetable broth
2. 1 cup baby spinach
3. 6 Cremini mushrooms, thinly sliced. 
4. 6 oz (1/2 pack) Extra Firm Mori-Nu Silken Tofu (cut into 1/2" squares). 
5. 1 tsp white rice vinegar
6. 2 tsp Miso*
7. 1 tsp Powdered Garlic
8. Salt and Pepper, to taste. 

Directions:

In a soup pot, bring 2 cups of vegetable broth and 2 cups of water to a rolling boil. Add garlic and baby spinach, reduce heat to medium and once the garlic is wilted, add thinly sliced mushrooms. Continue to boil for a couple more minutes and then add tofu squares. Silken tofu tends to be fragile to touch so make sure you stir gently after adding the tofu. Boil for another minute and then turn the heat off and remove pot from stove. Remove a little bit of hot broth into a small mixing bowl. Add miso to the broth and stir well to make a thin paste. Fold that into the contents of the pot. Taste test for salt and add freshly cracked black pepper, to taste.  

*Miso, is a slowly fermented soybean paste. It is a treasure trove of high quality protein and amino acids, simple sugars and fatty acids making it superbly easy to digest and easy on the stomach for someone suffering from GI issues. It is essentially the chicken soup of the vegan world. The fermentation process is enabled by an edible strain of fungus called aspergillus oryzae. It is also an excellent probiotic. In order to obtain the maximum benefits, Miso should be not be boiled. Most enzymes are destroyed by temperatures above 104°F (38°C). So unpasteurized miso should be added only after cooking is complete to help obtain its probiotic benefits. 

Turban Tofu Spice

I've had a turban squash sitting on my kitchen counter for about a week and I've been searching for an "inspiring" recipe that whole time. I didn't come across anything particularly interesting and most of the recipes I did come across involved making it into a soup, similar to how one would use a butternut squash. And that idea seemed completed Blah!! to me! I didn't want to make just another soup or pie. One thing I knew for sure was that I wanted a savory recipe, that didn't involve using maple syrup (I mean ... how predictable is that!! Maple syrup on squash ... duh!).

Turban Tofu Spice

Prep Time: 20 min (with pre-roasted squash)

Ingredients: 

1. 1 small/medium turban squash (enough to yield about 3/4 to 1 cup pulp)
2. 1 medium onion, puréed in a food processor. 
3. 1 Pk (14 oz) Extra-Firm Tofu (pressed for 15 min)*
4. 2 tsp Ginger-Garlic paste
5. 2-3 tsp Pumpkin Pie Spice Mix
6. 2 cups Vegetable Broth**
7. Salt and Pepper, to taste
8. Scallions, for garnishing

Directions:

In advance, roast the turban squash in a 350F oven, for about an hour until a pin inserted into the flesh glides in easily. Bear in mind that the shell is tough so it will take some effort to pierce it. I just put the whole squash in the fridge after it was done roasting. This evening, I used a sharp knife to remove the cap and then used a spoon to scoop out the flesh, making sure to separate the seeds first. When I was done today, all I had left was an empty bowl :)

In a skillet on medium heat saute onions and ginger-garlic paste until fragrant, adding splashes of vegetable broth as needed to prevent the onions from sticking/burning. Then add the squash and mix well with a rubber spatula, pressing any lumps to make a smooth paste. Add pumpkin spice and more broth, cover and simmer for 5 minutes. Finally add the tofu, gently folding it into the squash. Cover and simmer for 5 minutes. Garnish with freshly cracked black pepper and scallions and serve over brown rice. 

Pressing Tofu: I didn't know this trick until recently and it really does seem to help the tofu in being able to absorb a lot of the flavors of the dish. Place several sheets of paper towels or a kitchen towel under a block of extra-firm tofu, cover with a single layer and place anything heavy you can find (a couple of cans of beans or soup work great!). Let it stand for 10-15 minutes until the towels are soaked and then slice/dice tofu as you normally would.   

Vegetable Broth: I make my own vegetable broth every weekend and freeze it for use during the week (see link here). I simply save my vegetable and fruit scraps in a gallon ziploc bag during the week. Hence, my recipes often use copious amounts of broth. While vegetable broth is definitely more flavorful than water, if you don't have any broth handy, water should work just as well in any of my recipes that ask for broth. 

My Assessment: This works .. I was concerned about using Pumpkin Pie spice in a savory dish as it is traditionally used for pies and breads and all kinds of fall desserts. While I absolutely LOVE pumpkin spice desserts, most of them do have a lot of sugar and calories and I've been trying to avoid those. Of course, as I said at the beginning, I was looking for a savory dish. A close examination of the box revealed that pumpkin pie spice has ingredients very similar to Garam Masala (yup!). Cinnamon, Nutmeg, Ginger and Cloves ... !! No wonder it works!! Although, because the proportions of spices are quite different, and there is no cumin to overpower all the other spices ... this dish did not taste like curry at all. It was great!!! 

... And the lesson learnt today ... in a pinch, use PPS instead of GM with a little bit of Cumin and Coriander added separately. This was a great food night!!!