Stir-Fried Tofu and Shiitake Mushrooms
Stir-Fried Tofu and Shiitake Mushrooms
Prep Time
25 minutes
Number of Servings
Serves 2
Ingredients
- 1 lb shiitake mushrooms
- 1 cup low-sodium vegetable broth
- 1 Tbsp cornstarch
- 3 Tbsp low-sodium soy sauce
- 2 Tbsp rice vinegar
- [q:1 1/2] tsp sugar, optional
- 2 Tbsp oil
- 2 Tbsp minced peeled fresh ginger
- 2 garlic cloves, minced
- 1 Tbsp chili-garlic sauce
- 1 (14 oz) container firm tofu, drained, patted dry, and cut into 1-inch cubes
- [q:1/2] cup chopped green onions
Directions
- Remove mushroom stems and discard. Chop mushroom caps into thin strips.
- Place broth in a medium bowl. Whisk in cornstarch, soy sauce, vinegar, and sugar (if using).
- Heat oil in a large wok or skillet set over high heat. Add mushrooms. Stir-fry until browned, about 3 minutes. Add ginger, garlic, and chili-garlic sauce. Stir-fry for 30 seconds. Stir cornstarch mixture to recombine. Add cornstarch mixture to vegetable mixture.
- Gently add tofu to skillet. Stir to cover in sauce. Reduce heat to low, cover, and simmer for about 4 minutes until sauce thickens slightly.
- Garnish with green onions and serve.
Nutrition Info
Made with [q:1 1/2] teaspoons sugar: 412 Calories, 25 g Protein, 0 mg Cholesterol, 32 g Carbohydrates, 10 g Total sugars (3 g Added sugars), 8 g Fiber, 23 g Total fat (3 g sat), 833 mg Sodium, [nut:5] Vitamin B3 (niacin), Vitamin B6, Phosphorus, [nut:4] Vitamin B2 (riboflavin), Vitamin K, Calcium, [nut:3] Magnesium, Zinc, [nut:2] Iron, Folate, Potassium, [nut:1] Vitamin B1 (thiamine)
Ultimate Vegan Breakfast Sandwich
Ultimate Vegan Breakfast Sandwich
Number of Servings
4 sandwiches
Ingredients
Sandwich
- 4 Sprouted Grain Ezekiel 4:9 English Muffins
- 2 tsp olive oil
- 1 block of extra firm tofu, pressed and sliced into patties.
- Vegan cheese slices
- 8 slices vegan bacon
- Avocado, sliced
- Tomato, sliced
- Spinach or your favorite greens
- [q:1/4] tsp turmeric
- [q:1/4] tsp garlic powder
- [q:1/4] tsp onion powder
- 1 tsp nutritional yeast
- [q:1/2] tsp sea salt
- [q:1/2] tsp black pepper
Spicy Maple Mayo
- [q:1/4] cup vegan mayo
- 1 Tbsp maple syrup
- [q:1/2] Tbsp hot sauce of choice
Directions
- Start by making the Spicy Maple Mayo by combining all ingredients in a bowl, mixing thoroughly, and adding in salt and pepper to taste. Set aside until time for assembly.
- Using a circular cookie cutter, cut the tofu slices into circles for your sandwich.
- Heat a skillet over medium heat.
- Cook the vegan bacon until crisp. Set aside until time for assembly.
- Return pan to medium heat and add the tofu patties.
- Season the tofu slices with [q:1/4] tsp turmeric, 1 tsp nutritional yeast, [q:1/4] tsp garlic powder, [q:1/4] tsp onion powder, salt, and [q:1/2] tsp pepper. Brown on both sides.
- Drizzle in 2 tsp olive oil, and toast the Sprouted Grain Ezekiel 4:9 English Muffins halves.
- Assemble the sandwich by starting with the bottom English muffin half and adding a spoonful of Spicy Maple Mayo. Next, add the tofu patties to the English muffin. Top with vegan bacon, then tomato and spinach. Finish by adding an additional drizzle of spicy maple mayo to the top English muffin half, and adding sliced avocado.
Nutrition Info
1 sandwich: 524 Calories, 23 g Protein, 0 mg Cholesterol, 48 g Carbohydrates, 5 g Total sugars (3 g Added sugars), 13 g Fiber, 31 g Total fat (3 g sat), 702 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Phosphorus, Zinc, [nut:3] Vitamin K, Iron, Magnesium, [nut:2] Vitamin B12, Calcium, Folate, [nut:1] Vitamin C, Vitamin E, Potassium
Toasted Tofu "Egg" Salad Sandwiches
Toasted Tofu "Egg" Salad Sandwiches
Number of Servings
Serves 4
Ingredients
Vegan "Egg" Salad
- 1 block of firm tofu, cubed
- [q:1/4] cup diced celery
- [q:1/4] cup green onion, chopped
- [q:1/3] cup Greek yogurt or vegan mayo
- 1 tbs Dijon mustard
- 1 tsp dried dill
- [q:1/4] tsp turmeric
- 2 tbs nutritional yeast
- [q:1/3] tsp black pepper
- Optional: [q:1/3] tsp black salt or sea salt
Sandwich
- 4 Ezekiel 4:9 Low Sodium English Muffins
- 2 cups arugula
- 4 slices of an heirloom tomato
- 4 tsp plant-based butter
Directions
Tofu "Egg" Salad
- Take a block of firm tofu and press with paper towels or a tofu press to drain out excess water. Cut into cubes. Grab a large mixing bowl and mash the cubed tofu into small bite-sized pieces.
- Combine the crumbled tofu with diced celery, chopped green onion, Greek yogurt or vegan mayo, Dijon mustard, dried dill, turmeric, nutritional yeast, black pepper, and optional black salt or sea salt.*
- Mix together well and set aside until time to assemble.
Sandwich
- Heat a pan over medium heat. Spread 1 tsp plant-based butter on each English muffin half. Place them in a pan cut-side down, toasting until crispy.
- Layer the toasted English muffin halves with arugula, a slice of tomato, and a few spoonfuls of the tofu "egg" salad.
- Add the top English muffin half and enjoy!
Nutrition Info
Made with vegan mayonnaise: 388 Calories, 24 g Protein, 0 mg Cholesterol, 39 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 10 g Fiber, 17 g Total fat (6 g sat), 556 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Zinc, [nut:4] Phosphorus, [nut:3] Vitamin K, Iron, Magnesium, [nut:2] Calcium, [nut:1] Folate, Potassium
Tofu Summer Vegetable Curry with Garlic Pita
Tofu Summer Vegetable Curry with Garlic Pita
Number of Servings
Serves 4
Ingredients
- 4 pieces of Ezekiel 4:9 Whole Grain Pocket Bread
- [q:1/2] block of extra firm or firm tofu, chopped into cubes
- 1 cup zucchini, sliced
- 1 cup yellow squash, sliced
- 1 cup eggplant, chopped
- [q:1/2] cup onion, diced
- 1 Tbsp + 1 tsp garlic, minced
- 1 Tbsp jalapeno, minced
- 1 can of coconut milk
- 2 Tbsp curry paste
- 2 Tbsp olive oil, divided
- [q:1/4] cup of basil, chopped
- [q:1/2] tsp sea salt
- [q:1/2] tsp of black pepper
Directions
Tofu Vegetable Curry
- Add 1 tbs olive oil to a sauté pan over medium heat. Add [q:1/2] cup diced onions and sauté for a few minutes until translucent. Add 1 Tbsp minced garlic, 1 cup of chopped eggplant, 1 cup of sliced zucchini, 1 Tbsp of minced jalapeno, and 1 cup of sliced yellow squash and cook for an additional 5 minutes.
- Once veggies are softened, add 2 Tbsp curry paste and mix. Cook the curry paste for 1 to 2 minutes before adding 1 can of coconut milk and [q:1/2] block of cubed tofu.
- Bring mixture to a simmer and cook for 5 to 7 minutes. Take curry off heat and stir in [q:1/4] cup of fresh chopped basil.
For the Garlic Pita
- Preheat the oven to 350 degrees Fahrenheit.
- Brush Ezekiel 4:9 Whole Grain Pocket Bread with mixture of 1 tsp minced garlic, olive oil, [q:1/2] tsp sea salt, and [q:1/2] tsp pepper.
- Place the pita bread on a baking sheet and bake for 5 minutes, until the bread is nice and crispy.
- Slice into fourths and serve with tofu veggie curry. Enjoy!
Nutrition Info
456 Calories, 14 g Protein, 1 mg Cholesterol, 38 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 6 g Fiber, 32 g Total fat (20 g sat), 546 mg Sodium, HHH Iron, Phosphorus, [nut:2] Vitamin B6, Magnesium, [nut:1] Vitamin B1 (thiamine), Vitamin C, Vitamin K, Calcium, Folate, Potassium, Zinc
Kamut Soba & Vegetable Salad
Kamut Soba & Vegetable Salad
with Shoyu Ginger Dressing
Prep Time
15 minutes, plus 10 minutes cook time
Number of Servings
Serves 5
Ingredients
Soba & Vegetable Salad
- 8 ounces EDEN Kamut Soba, 1 package (or any EDEN Soba)
- 1 cup broccoli florets, blanched 2 minutes
- 1 cup cauliflower florets, blanched 2 minutes
- [q:1/4] cup carrots, julienned, blanched 1 minute
- [q:1/4] cup red radishes, sliced into thin half-moons, blanched 1 minute
- [q:1/4] cup snow peas, blanched 1 minute
- [q:1/4] cup red onions, sliced into thin half rings, blanched 1 minute
- 8 ounces organic extra firm tofu, cubed and marinated 30 minutes in:
- [q:1/4] cup shoyu
- [q:1/4] cup water
- a dab of fresh grated ginger root
Shoyu Ginger Dressing
- 1 Tbsp EDEN Shoyu Soy Sauce, or to taste
- 1 Tbsp fresh ginger root, finely grated
- [q:1/4] cup water
- 1 Tbsp fresh parsley, minced
- 1 tsp scallions, minced
- 1 clove garlic, finely minced
- 1 Tbsp EDEN Extra Virgin Olive Oil, or Toasted Sesame Oil
Directions
- Cook soba as package directs. When done, rinse under cold water and drain.
- Place in a mixing bowl with the blanched vegetables and marinated tofu.
- Prepare the dressing by mixing all ingredients together in a glass jar and shaking vigorously.
- Pour over the soba and vegetables several minutes before serving. Toss frequently to evenly mix.
Nutrition Info
262 calories, 7 g fat (23% calories from fat), 14 g protein, 36 g carbohydrate, 4 g fiber, 0 mg cholesterol, 294 mg sodium
Feisty Tofu with Broccoli, Chile & Nuts
Feisty Tofu with Broccoli, Chile & Nuts
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
- 3 Tbsp tamari or soy sauce, divided
- 2 Tbsp water
- 12 oz extra-firm organic tofu, cut into [q:3/4]-inch cubes
- 1 Tbsp pure maple syrup
- 1 tsp toasted sesame oil
- 2 Tbsp extra-virgin olive oil
- 7 dried red chiles, stemmed and
- thinly sliced
- 3 or 4 handfuls of broccoli florets
- 3 cloves garlic, chopped
- 1 Tbsp peeled and minced fresh ginger
- [q:1/2] cup raw cashews or peanuts
Directions
- In a wide, shallow dish, stir together 2 tablespoons of the tamari and the water. Toss tofu with tamari mixture. Let tofu marinate for at least 10 minutes, but really, longer is better, even overnight.
- In meantime, combine remaining 1 tablespoon tamari, the maple syrup, and sesame oil in a small bowl.
- Heat olive oil in a large skillet or wok over medium-high heat. Add chiles and cook for 20 to 30 seconds, until they’re fragrant and darken slightly. Transfer chiles to a plate, leaving oil behind in skillet.
- Add marinated tofu to skillet and cook for 2 minutes, until golden on all sides. Transfer tofu to plate with chiles.
- Add broccoli, garlic, ginger, and tamari-maple mixture to skillet. Stir well and cook, covered, for 1 to 2 minutes, until broccoli brightens. Uncover pan and stir in nuts, tofu, and chiles. Cook for another minute or two, long enough for nuts to toast a bit. Serve immediately.
Nutrition Info
288 Calories, 16 g Protein, 15 g Carbohydrates, 5 g Fiber, 21 g Total fat (3 g sat), 800 mg Sodium, [nutrition:5] Vitamin C, K, [nutrition:3] Folate, Phosphorus, [nutrition:2] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, E, Calcium, Magnesium, [nutrition:1] Iron, Potassium, Zinc
Grilled Tofu with Lime-Cilantro Sauce
Grilled Tofu with Lime-Cilantro Sauce
Mediterranean Flavor on a Vegan Staple
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients
- 1 cup fresh Italian parsley leaves
- 1 cup fresh cilantro leaves
- 1 garlic clove, chopped
- [q:1/4] cup extra-virgin olive oil
- 2 Tbsp lemon juice
- Salt and freshly ground black pepper
- 1 (14 oz) package extra firm tofu, drained
- 1 Tbsp vegetable oil, plus additional for grill
Directions
- In a high-speed blender, purée parsley, cilantro, garlic, extravirgin olive oil, lemon juice, and salt and pepper to taste until smooth. Set aside.
- Slice drained tofu into 12 slices. Lay slices on a rimmed baking sheet lined with a clean kitchen towel. Top tofu slices with another clean towel. Place another baking sheet on top. Set a heavy skillet on baking sheet to remove water from tofu. After 15 minutes, remove tofu and pat dry.
- Brush tofu with 1 tablespoon of vegetable oil. Season to taste with salt and pepper. Lightly oil grill grates with additional vegetable oil.
- Grill tofu slices 3 minutes per side, or until lightly charred. Remove tofu from grill. Brush with herb sauce. Serve remaining sauce on side.
Nutrition Info
198 Calories, 9 g Protein, 4 g Carbohydrates, 2 g Fiber, 18 g Total fat (3 g sat), 313 mg Sodium, [nutrition:5] Vitamin K, [nutrition:2] Vitamin C, Calcium, [nutrition:1] Vitamin E, Folate, Iron, Magnesium, Phosphorus
The Ultimate Vegan BLT
The Ultimate Vegan BLT
Number of Servings
4 sandwiches (Serves 4)
Ingredients
- 8 slices Ezekiel 4:9 Sprouted Grain Bread
- 16 oz Firm tofu ([q:1/4] inch slices)
- For 'bacon' marinade:
- 2 Tbsp maple syrup
- 1 Tbsp mustard
- 1 tsp paprika
- [q:1/4] tsp pepper
- [q:1/4] cup soy sauce
- For Avocado Aioli:
- 1 large avocado
- 2 Tbsp tahini
- 2 Tbsp lemon juice
- 2 Tbsp olive Oil
- [q:1/4] cup cilantro
- Lettuce
- Sliced tomatoes
Directions
- Pour ingredients for ‘bacon’ marinade into a bowl. Mix well with a fork.
- Dip tofu slices in marinade. Flip until both sides are covered in sauce.
- Bake at 350 degrees for 15 minutes.
- Pour all Avocado Aioli ingredients into blender.
- Blend until smooth and creamy.
- Place one leaf of lettuce, one sliced tomato and one tofu slice on a piece of Ezekiel 4:9 bread.
- Spread Avocado Aioli on the other piece of Ezekiel 4:9 bread.
- Assemble sandwich.
- Cut sandwich in half.
- Serve with the side of your choice – we chose fresh blueberries and strawberries.
- Enjoy!
Nutrition Info
556 Calories, 34 g Protein, 0 mg Cholesterol, 49 g Carbohydrates, 8 g Total sugars (6 g Added sugars), 14 g Fiber, 30 g Total fat (4 g sat), 1,100 mg Sodium, [nut:5] Calcium, Phosphorus, [nut:4] Vitamin B3 (niacin), Vitamin B6, Zinc, [nut:3] Vitamin B2 (riboflavin), Iron, Magnesium, [nut:2] Vitamin B1 (thiamine), Vitamin K, Folate, Potassium, [nut:1] Vitamin A, Vitamin C, Vitamin E
Vegan Tofu Scramble
Vegan Tofu Scramble
Number of Servings
Serves 4
Ingredients
- Ezekiel 4:9 Sprouted Flax English Muffins
- 1 tbsp olive oil
- 1 shallot, diced
- 2 tsp garlic, chopped
- [q:1/2] cup red bell pepper, diced
- 1 cup kale
- 1 block of firm tofu*
- [q:1/2] tsp black pepper
- [q:1/2] tsp sea salt
- 2 tsp nutritional yeast
- [q:1/4] tsp turmeric
Directions
- Fork split and toast the Ezekiel 4:9 Sprouted Flax English Muffins
- Warm a large skillet over medium heat. Once hot, pour in olive oil.
- Pour in the shallots, garlic and red bell pepper and kale. Sautee for five minutes or until softened.
- Add firm block of tofu to the skillet. Scramble into small egg-sized pieces.
- Season the tofu mixture with black pepper, sea salt, nutritional yeast and turmeric.
- Ensure that the tofu, vegetable mixture and seasoning are well-incorporated.
- Spoon the scramble onto the Ezekiel 4:9 Sprouted Flax English Muffin.
- Enjoy either open-faced, or as a sandwich!
Miso Soup with Mushrooms, Bok Choy & Tofu
Miso Soup with Mushrooms, Bok Choy & Tofu
Prep Time
30 min prep time
Number of Servings
4
Ingredients
- [q:1 1/2] to 2 cups cremini and/or shiitake mushrooms, cleaned, stemmed, and sliced
- 8 oz firm tofu, well-drained and cut into small dice
- 2 to 3 scallions, green parts only, thinly sliced
- 6 to 8 stalks regular bok choy with leaves or 2 baby bok choy
- 2 to 4 Tbsp miso
- Freshly ground pepper, to taste
Directions
- Combine mushrooms and 5 cups water in a large saucepan and bring to a simmer. Cover and simmer gently for about 10 minutes.
- Stir in tofu, scallions, and bok choy. Simmer until bok choy is barely tender-crisp, about 3 minutes.
- Dissolve desired amount of miso in just enough warm water to make it pourable before stirring it into broth. (The more miso you use, the more pungent and salty the soup will be, so start with less. Continue to add miso until the soup is salty/pungent to your liking.)
- Season with pepper and serve.
Nutrition Info
Per serving: 129 Calories, 12 g Protein, 10 g Carbohydrates, 4 g Fiber, 6 g Total fat (1 g sat), 491 mg Sodium, [nutrition:4] Vitamin D, Calcium, [nutrition:3] Vitamin K, [nutrition:2] Vitamin B6, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), C, Folate, Iron, Magnesium, Zinc