Tofu & beans recipes, as prep tables

2 Tbsp virgin coconut oil
¼ tsp cayenne pepper
¼ tsp ground cumin
¼ tsp ground turmeric
½ large onion, finely chopped
2 garlic cloves, finely chopped
1 3" piece ginger, peeled, finely chopped
1 large apple (unpeeled), grated

+4

bonappetit.com

Coconut-Apple-Ginger Dal

35 min12 ingredients4 servings

1 cup / 240 ml dried chickpeas, soaked overnight & drained
1/2 large onion, roughly chopped (about 1 cup / 240 ml)
2 tablespoons fresh parsley, finely chopped
2 tablespoons fresh cilantro, finely chopped
1 teaspoon salt
1/2–1 teaspoon dried hot red pepper
4 cloves garlic
1 teaspoon cumin

+8

epicurious.com

Joan Nathan's Falafel

16 ingredientsAbout 20 balls

1 small red onion, halved and thinly sliced
2 garlic cloves, minced
5 tablespoons red wine vinegar
Juice of 1 large lemon
Kosher salt and black pepper
2 teaspoons sumac, plus more for garnish
¼ cup / 60 ml extra virgin olive oil
1 15-ounce / 425 g can cannellini beans, drained and rinsed

+2

themediterraneandish.com

10-Minute Turkish White Bean Salad (Piyaz)

10 min10 ingredientsServes 6

140 g dried green mung beans
60 ml olive oil (for spiced oil)
1 tsp cumin seeds
1 tsp caraway seeds
1 tsp fennel seeds
2 tbsp white wine vinegar
2 garlic cloves, peeled and crushed
½ tsp dried chilli flakes

+9

theguardian.com

Carrot and mung bean salad

17 ingredientsServes four

1 block (about 14 oz / 400 g) extra firm tofu
4 tablespoons nutritional yeast
1 tablespoon cornstarch
½ teaspoon fine sea salt
½ teaspoon black pepper
½ teaspoon garlic powder
½ teaspoon onion powder

avirtualvegan.com

Nutritional Yeast Tofu

20–35 min7 ingredientsServes 4

4 medium sweet potatoes
1 can (15 oz / 425 g) black beans, drained and rinsed
1 cup / 150 g corn (fresh, frozen, or canned)
½ cup / 120 ml salsa
1 tsp cumin
½ tsp smoked paprika
Salt and pepper, to taste
1 avocado, diced

+2

thecomfortspoon.com

Stuffed Sweet Potatoes with Black Beans & Avocado

1 hr10 ingredientsServes 4

31 oz / 875 g navy beans (2 cans, drained and rinsed)
1/2 cup / 120 ml unsulphured molasses (NOT blackstrap)
1/2 cup / 100 g brown sugar
4 tablespoons ketchup
4 tablespoons yellow mustard
1/2 teaspoon onion powder
1/2 teaspoon baking soda
1/2 teaspoon kosher salt (to taste)

+1

forkinthekitchen.com

Easy Vegetarian Baked Beans

35 min9 ingredients6 servings

2 cups / 475 ml dried black beans
6 cups / 1.4 L water
Heaping ½ cup / 120 ml diced white onion
2 large garlic cloves, chopped
2 teaspoons sea salt
1 teaspoon chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano

+1

loveandlemons.com

Instant Pot Black Beans

1 hr9 ingredientsServes 8

2 tablespoons extra virgin olive oil
1 medium onion, chopped
1 large carrot, chopped
2 cloves garlic, minced
½ teaspoon rosemary (or thyme)
2 bay leaves (or sage)
2 tablespoons tomato paste
1 cup / 200 g dried lentils, rinsed

+7

theplantbasedschool.com

Lentil Pasta

45 min15 ingredientsServes 4

1/4 cup / 60 ml extra virgin olive oil
1 medium yellow or white onion, chopped
2 carrots, peeled and chopped
4 garlic cloves, pressed or minced
2 teaspoons ground cumin
1 teaspoon curry powder
1/2 teaspoon dried thyme
1 large can (28 oz / 800 g) diced tomatoes, lightly drained

+8

cookieandkate.com

Best Lentil Soup

50 min16 ingredients4 servings

2 tablespoons / 30 ml olive oil
1 small yellow onion, diced
4 cloves garlic, minced
1 teaspoon turmeric
1 teaspoon smoked paprika
3/4 teaspoon dried oregano
1/2 teaspoon black pepper
1/2 teaspoon salt

+7

makeitdairyfree.com

Lemon Coconut Butter Beans with Kale

25 min15 ingredientsServes 4

2 quarts / 1.9 L water (for rice)
Kosher salt, to taste (for rice water)
1 cup / 190 g jasmine rice
2 teaspoons neutral-flavored oil (for rice)
1½ tablespoons lemon juice (for rice)
¼ cup / 30 g roasted cashews, roughly chopped
1 big handful cilantro leaves and tender stems, chopped
½ teaspoon ground turmeric

+11

cooking.nytimes.com

Crispy Masala Tofu With Lemon Rice and Raita

40 min19 ingredients3 to 4 servings

1 1/4 cups / 250 g medium bulgur wheat
Boiling water, as needed
2 tablespoons minced shallot
2 tablespoons Dijon mustard
1 tablespoon fresh lemon juice
1/4 teaspoon grated garlic
Kosher salt and black pepper
6 tablespoons / 90 ml extra-virgin olive oil

+6

cooking.nytimes.com

Vegetable Tabbouleh With Chickpeas

35 min14 ingredients4 to 6 servings, 12 cups

1 (14 oz / 400 g) block firm or extra-firm tofu, drained
3 tablespoons / 45 ml neutral oil, divided
Kosher salt and black pepper
¾ pound / 340 g snap peas, trimmed
1 (2-inch / 5 cm) piece fresh ginger, peeled and grated (about 2 tablespoons)
2 garlic cloves, grated
1 (13 oz / 400 ml) can unsweetened coconut milk
1 tablespoon / 15 ml soy sauce

+6

cooking.nytimes.com

Crispy Tofu With Cashews and Blistered Snap Peas

30 min14 ingredients4 servings

3 Tbsp. extra-virgin olive oil, plus more for drizzling
1 small onion, finely chopped
Kosher salt
3 garlic cloves, thinly sliced
1 sprig rosemary
¼ tsp. crushed red pepper flakes
1 15-oz. / 425 g can chickpeas, drained, rinsed
1 cup / 240 ml whole peeled tomatoes, crushed by hand

+5

bonappetit.com

Brothy Pasta with Chickpeas

35 min13 ingredients2 servings

2 Tbsp olive oil
1 onion, chopped
2 cloves garlic, crushed
2 cm piece ginger, grated
1 tsp ground cumin
1 tsp ground coriander
1 green or red chilli, chopped
2 cups / 480 ml vegetable stock

+6

nzherald.co.nz

Spinach and Chickpea Soup

32 min14 ingredientsServes 4

2 tablespoons / 30 ml extra virgin olive oil
1 shallot, finely chopped
2 cloves garlic, minced or grated
2 cans butter beans (15 oz / 400 g each), drained and rinsed
½ teaspoon salt, plus black pepper to taste
⅓ cup / 80 ml dry white wine
1 cup / 240 ml vegetable broth
3 tablespoons capers, rinsed

+5

theplantbasedschool.com

Piccata Beans with Lemon and Greek Yogurt

25 min13 ingredientsServes 4

2 Tbsp uncooked jasmine rice or sticky rice (for toasted rice powder)
1 kaffir lime leaf (optional, for toasted rice powder)
2 pc pressed tofu (170 g)
1/2 cup / 120 ml cooked corn kernels
2 Tbsp / 30 ml water
3 Tbsp thinly sliced shallots
2-inch / 5 cm piece lemongrass, very thinly sliced (optional)
3 kaffir lime leaves (optional)

+7

hot-thai-kitchen.com

Tofu & Corn Laab (Vegan)

15 ingredients2, 2–3 servings

1 ½ tablespoons / 22 ml olive oil
1 large onion, diced
4 garlic cloves, minced
1 teaspoon dried oregano
1 teaspoon dried thyme (or use more oregano)
1 ½ teaspoons kosher salt, plus more to taste
Freshly ground black pepper to taste
1 (5.3-ounce / 150 g) tube tomato paste

+8

rainbowplantlife.com

Lentil Bolognese

1 hr 20 min16 ingredientsServes 6

2 tbsp / 30 ml sesame or neutral oil
2 garlic cloves, peeled and finely grated
3 cm ginger, peeled and finely grated
280 g firm tofu, cut into 1½ cm cubes
0.5 tsp ground turmeric
1 tsp sea salt flakes, plus extra to taste
0.5 sweetheart cabbage, cut into ½ cm-thick slices
2 × 150 g packets straight-to-wok udon

+6

theguardian.com

Kimchi tofu noodles with chilli peanuts

20 min14 ingredientsServes 4

⅓ cup / 80 g unsweetened smooth, natural peanut butter
1 tablespoon light brown sugar
1 tablespoon rice vinegar or distilled white vinegar
1 tablespoon soy sauce (for the sauce)
2 garlic cloves, finely grated (for the sauce)
3 tablespoons vegetable oil (for the tofu)
1 (14- to 16-ounce / 400–450 g) package extra-firm tofu, drained and gently squeezed
1 tablespoon vegetable oil (for the tofu finish)

+7

cooking.nytimes.com

Peanut Noodles With Spicy Tofu

30 min15 ingredients2 servings

2 cups mashed sweet potato (from ~2 large sweet potatoes, organic when possible)
1 to 1 1/2 cups cooked brown rice
1 cup cooked salted black beans, rinsed and well drained
1/2 cup / 120 ml finely diced green onion
1/2 cup / 120 ml walnut or pecan meal
2 1/2 tsp ground cumin
1 tsp smoked paprika
1/4 tsp each salt and pepper, to taste

+4

minimalistbaker.com

Sweet Potato Black Bean Burger

1 hr 15 min12 ingredientsMakes 12 burgers

2 teaspoons ghee (or olive oil for vegan)
1 bay leaf
1 cup / 150 g finely chopped onion (1 medium onion)
1 tablespoon / 15 g minced ginger (1-inch ginger ground or grated)
2 serrano green chiles (stems removed, or 1 jalapeño)
1 roma tomato (de-seeded and finely chopped)
1 teaspoon pink salt / kala namak (adjust to taste)
1 tablespoon coriander powder

+12

spicecravings.com

Punjabi Chole in Instant Pot (Tangy Chickpeas Curry)

8 hrs 50 min (mostly soaking)20 ingredients5 people

1 ¼ cup chickpeas (canned, rinsed, drained and patted dry with a paper towel)
2 tsp vanilla extract
½ cup / 120 g peanut butter (plus 2 tbsp)
¼ cup / 85 g honey
1 tsp baking powder
⅛ tsp salt
½ cup / 90 g dark chocolate chips (semisweet or bittersweet)

my.diabetescarecommunity.ca

Baked Chickpea Chocolate Cookies

25 min7 ingredientsMakes 24 cookies