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Breaded Tofu Bites

Rohit Tripathi

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vegan tofu recipe - breaded tofu bites

As a Fitness Enthusiast, I am always looking for recipes that are rich in protein. So I asked my Friend, Cat Harvey, to help me create a recipe made with Tofus and something that I can use as a snack and not lunch or dinner. We came up with an incredibly awesome Vegan Breaded Tofu Bites.

vegan tofu cubes

Tofu Pieces cut in Cubes

This recipe takes very little time to cook and is something I would consider a very healthy snack. It is made with ingredients easily available in every household so that you don’t have to go out and shop.

tofu in marination

Marination with Broth & Paprika

It comes with 79 Calories per serving and 5g of Protein.

Breadcrumbs with Tofu - Vegan Recipe

Wrap it up in Breadcrumbs

vegan tofu recipe

Prepare for Baking

vegan tofu recipe - breaded tofu bites

Voila! Enjoy the delicious Tofu Bites

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Breaded Tofu Bites


  • Author: Rohit Tripathi
  • Prep Time: 20 Min
  • Cook Time: 15 Min
  • Total Time: 35 minutes
  • Yield: 12 Servings 1x

Description

Perfect Vegan Snack with High Protein content.


Scale

Ingredients

  • 400g silken tofu
  • 500ml vegetable stock
  • 60g breadcrumbs
  • 4 tbsp nutritional yeast
  • 2 tbsp olive oil
  • 2 tbsp tamari or olive oil
  • 1/2 tsp paprika

Instructions

  1. First, press tofu to remove excess water. Cut it into large cubes and place them inside a tupperware.
  2. Add paprika to vegetable stock, and pour the mixture over tofu cubes.
  3. Close the container and place it into the freezer overnight. The liquid will freeze and form bubbles in between tofu layers, resulting in chicken-like texture.
  4. The next day, take tofu out and set it aside to defrost. Once it has, drain the liquid and gently press the cubes again to get rid of remaining stock.
  5. While you’re waiting for tofu to thaw out, make the marinade. In a small bowl or cup, combine oil, tamari, nutritional yeast and liquid smoke.
  6. Dip the cubes into marinade covering all sides, then coat it with breadcrumbs and transfer onto oven mesh or a lined tray.
  7. Bake at 200 C (392 F) for 15 minutes. Enjoy as a snack with a selection of dips, use them as
    a sandwich filling, or add these tofu bites to ramen soup.

  • Cuisine: Continental

Nutrition

  • Calories: 76
  • Sugar: 0.8
  • Sodium: 218
  • Fat: 3.7
  • Saturated Fat: 0.6
  • Carbohydrates: 6.4
  • Fiber: 1.2
  • Protein: 4.9
  • Cholesterol: 0

Keywords: Tofu, High Protein, Vegan Snacks, Low calorie

Rohit has been a Vegan for over 3 years and a vegetarian for life. He loves going to the gym, martial arts and cooking easy vegan recipes. He has a vast knowledge of Veganism and understands how it impacts our health and well-being.

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My Recipes

Vegan Shepherd’s Pie

Rohit Tripathi

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Shepherd’s Pie is definitely one of the best wintry dishes you would love to enjoy anytime of the year. Though I said wintry (as I feel I can take in so much of potatoes and heaviness in winter only!), it is a great recipe to try out in summer, for parties as well.

When I shared the thought with my friend Cat Harvey, about how I miss Shepherd Pie ever since I became vegan (as earlier I thought it is best when non vegan dish only), she came up with a vegan recipe for the same real quick!

Hats off to you Cat!

She made an amazing Vegan Shepherd’s Pie which I couldn’t even differentiate from my time of being non vegan. And I would strongly recommend everyone who is vegan or turning vegan, that this is one dish you must try, and you will never miss being non vegan ever again.

Potatoes is normally a favorite food for every human being. And when you get truck load of vegetables along with your favorite potatoes, you can definitely take in some healthy ingredients in your stomach, right?

This is also one amazing baked dish, with vegetables topped with mashed potatoes (though not that simple as it sounded just now!)

Vegan Shepherd’s Pie

So let’s move on to how we can proceed with cooking Vegan Shepherd’s Pie and make your party more fantastic!

Here is all the equipment you would need to prepare your dish.

  • Rectangular loaf tin
  • Frying pan
  • Chopping board
  • Knife
  • Small bowl
  • Medium mixing bowl
  • Small pot

Now coming to the main ingredients, you need to start with dry soya mince (or frozen or ready to cook version of soya mince), some vegetables (I used peas, carrot, onion), and finally some potatoes.

shepherd’s pie ingredients

Once you have carried out the process of cooking the vegetables (as mentioned in the steps below), you would have the following stage ready with you.

Cooked Vegetables

Now all you have to do is top this with some mashed potato and bake it in the oven for 40-45 minutes at 200˚C.

You would then have your final Vegan Shepherd’s Pie ready to serve.

Baked Potatoes with Vegetables

Here is the step by step recipe which you can follow to create this yummy potato dish.

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Vegan Shepherd’s Pie


  • Author: Rohit Tripathi
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 60 minutes
  • Yield: 3 servings 1x

Description

Gluten-Free High Protein Vegan Version with Soya Mince; Packed with Vegetables and Topped with Potatoes


Scale

Ingredients

  • 200g dry soya mince*
  • 50g green peas
  • 20g chives
  • 250ml vegetable broth
  • 1 russet potato
  • 1 carrot
  • 1 brown onion
  • 1 tbsp sunflower oil
  • 1 tbsp coconut oil
  • 1⁄2 tsp sea salt

Instructions

  1. Fill the pot halfway with water and bring it to boil. Cut the potato into inch cubes and add it to the pot. Boil for 10-12 minutes until the potatoes can be easily pierced with a fork. Drain the water.

  2. Add coconut oil and salt to the potatoes and mash them roughly with a fork. Finely cut chives and mix them into the mash.

  3. While the potatoes are cooking, prep the vegetables. Peel and finely chop the onions, cut the carrot into quarters and thinly slice each quarter.

  4. Heat the sunflower oil in the frying pan. Add carrots, onions and peas and stir fry them for 5-7 minutes until the onions soften and turn a subtle golden colour.

  1. In a small bowl, combine soya mince with the vegetable broth and set it aside to rehydrate.*

  2. In a mixing bowl, combine soya mince with fried vegetables, mixing everything thoroughly together. Empty the contents of the bowl into the loaf tin, evening out the surface.

  3. Top the mince with potato mash and smooth it out with a spoon.

  4. Heat the oven to 200 C (392 F) and cook your shepherd’s pie in the middle of the oven for 40-45 minutes.


Notes

Alternatively, you can use frozen soya mince or a ready-to-cook version, seasoning them with vegetable stock powder instead of adding broth.

  • Category: Dinner
  • Cuisine: British

Nutrition

  • Calories: 407
  • Sugar: 4.3 g
  • Sodium: 289 mg
  • Fat: 9.9 g
  • Saturated Fat: 4.6 g
  • Carbohydrates: 43.3 g
  • Fiber: 5.2 g
  • Protein: 36.3 g
  • Cholesterol: 0

Keywords: vegan, vegetarian, high protein, dinner recipe, shepherd’s pie, gluten free, winter recipes, nut free, party recipe, dinner party, potatoes, vegetables

I hope you liked the recipe. Do give me some tips on how you updated this recipe with your own ingredients and I would love to share those with others, and try them out myself sometime. 🙂

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My Recipes

Orzo Pasta and Butternut Squash Salad

Rohit Tripathi

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You can have pasta in numerous forms; there are almost unlimited varieties of pasta recipes. And here in this post, we will be focusing on one such recipe with butternut squash, aka butternut pumpkin (a term more popular in many regions of the world).

One of my friends Cat Harvey helped me create a unique recipe for this orzo pasta, which I am sure all of you would also love!

There is no perfect time to have salads. Salad is one thing which you can have any time of the day without worrying much of filling your stomach before having the main meal!

And so, this recipe will also be a delight to prepare and have before your lunch or even your dinner.

Moreover, if you have any Vegan potluck coming up, then this recipe would be a wonderful dish to prepare and take with you to your potluck. I am sure all the people there would love this and would want your recipe! But shhh!! Don’t share that easily! 😀

So let’s move on to what you will need and how you can prepare this yummy orzo pasta and butternut squash salad recipe. Here is the equipment you would need to prepare the dish.

Equipment:

  • Vegetable peeler
  • Chopping board
  • Knife
  • Roasting dish
  • Salad bowl
  • Small pot

Now let’s move on to the main part, the ingredients (without which you cannot even start :D).

10-15 cherry tomatoes, 1 sweet pepper, 1/2 butternut squash

For this recipe, you only need half of the butternut squash. Once you have the ingredients ready, stir together the chopped butternut squash and sweet pepper with some oil and salt, and roast the vegetables in the oven for 40-45 minutes.

Mixed pepper and butternut squash

Next, cook the orzo in a separate pot for around 8-10 minutes. You can reduce the cooking time if you like your pasta more firm. And once your vegetables and orzo are ready, combine them in a separate salad bowl like this.

combined vegetables and orzo (cooked)

You are almost there!

Now all that is left is chop the cherry tomatoes, and some spring onion, and combine them with your pasta and vegetables in the salad bowl. Pour some more oil now, and some lemon juice, and you have your salad ready 🙂 You can add more salt and pepper depending on your taste buds.

And at the end, top the salad bowl with some roasted sesame seeds.

Orzo pasta with butternut squash
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Orzo Pasta and Butternut Squash Salad


  • Author: Rohit Tripathi
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 60 minutes
  • Yield: 4 servings 1x

Description

Gluten free, delicious, and easy to cook pasta recipe


Scale

Ingredients

  • 150g cherry tomatoes (10-15 tomatoes)
  • 75g orzo pasta
  • 2 spring onions
  • 1 sweet pepper
  • 1/2 butternut squash
  • 1/2 lime
  • 1 1/2 tbsp olive oil
  • Salt and pepper to taste
  • Sesame seeds to garnish

Instructions

  1. Cut the butternut squash in two and set one half aside (it can be used for a different recipe or chopped up and frozen). Scoop the seeds out with a spoon and peel the skin off. Cut your butternut squash into 1/2 inch cubes and place into a roasting dish. Slice the pepper into thin rings and add it to the roasting dish along with 1 tbsp olive oil. Feel free to add some salt and pepper to taste. Stir all ingredients together.

  2. Heat the oven to 200 C (392 F) and roast the vegetables for 40-45 minutes. You’ll know when butternut squash is ready when it can be easily pierced with a fork and the colour is a little brighter.

  3. In a meantime, fill the small pot with water (about 2/3 of the way up) and bring it to boil. Add in orzo and cook for 8-10 minutes. If you prefer your pasta al dente, keep the cooking time on a shorter side.

  4. Once orzo is cooked, drain the water and pour the pasta into the salad bowl.

  5. Take roasted vegetables out of the oven when they are ready and set aside to cool.

  6. Finally, cut cherry tomatoes in half and finely chop spring onions. When orzo and roasted vegetables have thoroughly cooled down, add tomatoes and spring onions to the salad bowl. Pour in the remaining olive oil and squeeze the juice from half a lime. Stir all ingredients together and add more salt and pepper if necessary. Top with roasted sesame seeds.


Notes

You can add any number of other ingredients in this recipe like pomegranates, spinach, garlic, nutmeg, and so on. This is one dish you can keep exploring by adding your own ingredients.

  • Category: Side Dish
  • Cuisine: Italian

Nutrition

  • Calories: 167
  • Sugar: 5 g
  • Sodium: 15 mg
  • Fat: 5.9 g
  • Saturated Fat: 0.8 g
  • Unsaturated Fat: 0
  • Carbohydrates: 27.7 g
  • Fiber: 3.2 g
  • Protein: 4 g
  • Cholesterol: 14 mg

Keywords: Vegan, Vegan Salad, Orzo Salad, Butternut Squash Orzo Pasta, Pasta, Side Dish, Holiday, Thanksgiving, Vegan Potluck

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My Recipes

Four Bean Vegetable Chili

Rohit Tripathi

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Beans are some of the most versatile food, where you can cook a lot many things with ease. You can use them to cook individual vegetables, salads, use them in burritos, and even have soup made of them. The options are too many!

Out of all the options possible, we will be talking about four bean vegetable chili, which can be a very yummy salad replacement for your get togethers, or can simply be a dinner meal too if you have decided to go on a low calorie diet. 🙂

To prepare this, one of my chef friends Cat Harvey helped a lot. I kept on bugging her to give me a different dish with the beans since I was tired of cooking vegetables again and again :P. So here I am, with a new dish, sharing with you all as well 🙂

You need a very basic set of equipment to prepare this dish, which I am sure everyone of you definitely have.

Equipment:
Large skillet or frying pan
Wooden spoon
Chopping board
Knife

This four bean vegetable chili can be served with a lot of dishes:
Boiled rice
Tortilla chips
Fresh coriander

Four Bean Vegetable Chili served with rice, tortilla chips and coriander

You can customize these according to what you have at home, and let me know how you ate the final dish. 🙂

So let’s start with how you are going to cook this yummy nutritious four bean vegetable chili, and what all you are going to need.

Here are the basic ingredients without which this dish would be totally incomplete – the 4 beans. Here, I have used red kidney beans, pinto beans, black beans, and haricot beans. Along with that, 2 green chilis to bring that spicy taste. You can however eliminate the green chilis of you don’t like your dishes very spicy.

Red Kidney Beans, Pinto Beans, Black Beans, Haricot Beans, and Green Chilis

Next let’s go to the vegetables you would need to cook this dish.

For this, you would need 1 sweet red pepper (the basic ingredient of the recipe), 1 onion, 2 can tomatoes, 1 courgette, and 1 tbsp chili infused oil.

Vegetables for the dish
Vegetables being cooked

Next comes the cooking part, where you prepare the vegetables. Once you have prepared the vegetables, add the boiled and drained beans to this, and cook for another 10 minutes, and you have your dish ready. 🙂 Like I said before, you can combine it with some rice and chips and get started with the meal.

Four Bean Vegetable with Chili
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Four Bean Vegetable Chili


  • Author: Rohit Tripathi
  • Prep Time: 15-20 Minutes
  • Cook Time: 20-25 Minutes
  • Total Time: 56 minute
  • Yield: 6 cups 1x

Description

A healthy, nutritious, and low calorie Beans Recipe


Scale

Ingredients

  • 1/2 can red kidney beans
  • 1/2 can pinto beans
  • 1/2 can black beans
  • 1/2 can haricot beans
  • 2 cans chopped tomatoes*
  • 1 sweet red pepper
  • 1 brown onion
  • 1 courgette
  • 2 cloves garlic
  • 2 green chilis
  • 1 tbsp chili infused oil
  • 1 tsp smoked paprika
  • 1/2 tsp celery salt
  • 1/2 tsp garlic salt

Instructions

  1. Peel and finely chop the onion. Remove the seeds from a pepper and cut it into small cubes. Slice the courgette into chunky discs and then cut those into quarters. Peel and mince the garlic. Finely chop the chilis, and make sure to include the seeds for extra heat!

  2. Heat the oil in the frying pan. As the vegetables and fry them for 10-12 minutes, stirring regularly with a wooden spoon.

  3. In a meantime, open cans of beans and tomatoes. Drain the liquid from the beans, rinse them with cold water and measure out the set amount.

  4. Add beans and tomatoes to the frying pan. Stir in smoked paprika and salt. Cook for another 10 minutes until the ingredients are thoroughly combined and heated up.

  5. Time to serve! Present it with a side of boiled or steamed rice and tortilla chips, topped with fresh coriander leaves.


Notes

*if you want to take this recipe to the next level, why not roast your own tomatoes? Simply chop tomatoes into segments, place them into a casserole dish and roast at 180 C for 1 hour.

  • Category: Appetizer
  • Cuisine: American

Nutrition

  • Calories: 127
  • Sugar: 3.4g
  • Sodium: 205mg
  • Fat: 3g
  • Saturated Fat: 0.4g
  • Trans Fat: 0
  • Carbohydrates: 20.8g
  • Fiber: 6.2g
  • Protein: 5.9g
  • Cholesterol: 0

Keywords: Vegan Snacks, Appetizer, Healthy Recipe, Vegan Beans Recipe, Red Kidney beans, Pinto beans, Black beans, Haricot beans

Share your thoughts on how you like this recipe 🙂

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