Yes, the cauliflower is raw, but I’m not asking you to go full rabbit-mode on a pile of chunky florets.

Instead, I’m talking fresh cauliflower shaved paper thin, then tossed in a drinkably delicious, ultra-creamy Thai-inspired dressing that’s delightfully tart (lime), sweet (agave), salty/savory (soy sauce and miso), herby (mint and cilantro), and spicy (chiles and ginger). 

One bite of this creamy-crunchy, make-ahead friendly salad (which is easy to bulk up into a main meal!), and you’ll be convinced: raw cauliflower can be genuinely craveworthy.

Out of the archives, onto the blog!

One of the toughest parts of writing Big Vegan Flavor was having to cut so many recipes from my first draft. My editor said it would’ve been a 1,000-page cookbook ). This cauliflower salad is the latest in the series—joining others like my crispy tofu tenders, savory oatmeal, and miso-sesame dressing

Ingredient notes

Cauliflower: Available in grocery stores year-round (though, depending on your location, quality tends to peak late summer through early winter).

Tips for buying: Look for a firm cauliflower that’s a uniform pale cream color with tightly packed florets. Or, as you can see in the photos, this salad is extra gorg with purple (or orange) cauliflower! 

Lime: Used in three ways. First, it’s squeezed over the shaved cauliflower to help soften its texture and smooth its raw edge, flavor-wise. As it briefly marinates, you’ll make the dressing, which features the lime’s zest and juice.

Aromatics: And speaking of that dressing—it draws inspiration from Southeast Asia with a combination of fresh green chiles, ginger, and lemongrass.

Fresh lemongrass tips & substitutes: Sold at at some well-stocked grocery stores, specialty grocers, or Asian grocers. If you don’t have access, omit it; or try a small dollop of lemongrass paste or half a teaspoon of powdered lemongrass.

Coconut milk: In keeping with the Southeast Asian flavor profile, the main liquid in this dressing is canned coconut milk. You don’t need much—just ⅓ cup adds enough richness to balance the raw cauliflower. (Use the rest of the coconut milk in my Thai green curry, avocado gazpacho, or butternut squash soup with crispy lentils!).

Substitute: If you’re strictly against using coconut milk, you can use another creamy plant-based milk like cashew milk or soy milk—make sure it’s a creamy variety and the only ingredients are cashews/soybeans and water. 

Umami boosters: Soy sauce and miso give the dressing that addictive je ne sais quoi. Yes, you read that right: you’ll want more raw cauliflower!

Fresh herbs: Fresh mint and cilantro tag-team to make things cool, refreshing, and a tad citrusy.

Roasted peanuts: You’ll add these at the very end for a salty crunch in every bite.

Peanut allergy? Sub with roasted cashews. 

Step-by-step instructions

1. Remove the cauliflower’s core and leaves. Shave the cauliflower with a mandoline or chef’s knife (see the recipe card for details).

2. Add the shaved cauliflower to a large bowl. Add half of the lime juice and two pinches of sea salt. Toss with clean hands to coat, and set aside to marinate.

3. To a blender or food processor, add the milk, lime zest, remaining lime juice, ginger, serrano, lemongrass, tamari, miso, agave, olive oil, 8 mint leaves, and 4 sprigs of cilantro.

4. Blend until well combined, then taste for seasoning and adjust as you like.

5. Pour the dressing over the cauliflower.
   

6. Toss with clean hands to coat well. 

7. Fold in the remaining mint and cilantro, peanuts, and avocado (if using).

8. Season with salt (or a dash of soy sauce) to taste.

Tips for making and serving this salad

Tips for shaving cauliflower

The name of the game here is to do your best—shaving cauliflower is an imperfect science. I’ve included detailed instructions in the recipe card for two different methods (mandoline and sharp knife) but regardless of which you go with, take your time.

Tips for using a mandoline 

1. Always wear a cut-safe glove. Protect those fingers!
2. Depending on the shape of the cauliflower, sometimes it works best to start with a large wedge; other times, it’s easier to break the head into large florets and shave those. You’ll get a feel for which option works best as you go.
3. To minimize the mess on your cutting board, shave the cauliflower directly over a large bowl. 

Save time by meal prepping!

1. Shave the cauliflower ahead of time, then store in a sealed ziplock bag or airtight container in the fridge for 3 to 4 days.
2. Make the dressing and store separately in the fridge for up to 5 days.
3. When you’re ready to make the salad, toss the shaved cauliflower with lime juice and let it sit for 5 to 15 minutes to soften, then add the dressing and mix-ins, and enjoy!

Perfect pairings for this salad

If you’re making this as a side salad, try serving it alongside one of these mains!

• Tempeh Kecap: A sticky, sweet-savory stir fry + this crisp, bright salad = a match made in heaven
• Creamy Coconut Rice with Five Spice Tofu: This quasi risotto-like main has a soft richness that wants something sharp and crunchy alongside it.
• Vegan Thai Green Curry: The salad makes an ideal bright, raw counterpart to this silky, warming curry.
• Butternut Squash Curry with Chickpeas: Give this sweet, mellow squash dish the fun and limey sidekick it deserves.
• Malaysian Curry Noodle Soup: Brothy, slurpy soups always pair beautifully with crunchy salads like this one.

…or upgrade this salad to an entrée!

I love a dinner salad, and this one is a great candidate for upgrading to “main meal status.” 

Here’s how:

• After dressing the cauliflower, fold in your favorite protein
  • My go-tos: baked tofu, fried tofu, or air-fried tofu
  • Low-lift options: Store-bought pre-baked tofu or defrosted shelled edamame
• Dice a ripe avocado and add it to the party 
• Bump up the amount of roasted peanuts for extra protein and satiation. 

Frequently Asked Questions

If this salad has you seeing cauliflower in a new light, I’d love to hear about it—leave a rating and review below!

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Shaved Cauliflower Salad with Lime Dressing

This bright and zesty cauliflower salad might just become your new favorite way to enjoy cauliflower. It’s shaved paper thin, marinated in lime juice, then tossed in a creamy, zingy, herby lime dressing so good you’ll want to drink it. Bonus: meal prep-friendly and easy to turn into a main dish!

Course Dinner, Lunch, Side Dish

Diet Gluten Free, Vegan, Vegetarian

Prep Time 35 minutes minutes

Total Time 35 minutes minutes

Servings 6

Calories 125kcal

Author Nisha Vora

Ingredients

• 1 small head cauliflower, leaves trimmed (see Note 1)
• 3 juicy limes
• Fine sea salt

Coconut-Lime Dressing

• ⅓ cup (80 mL) full-fat canned coconut milk
• 1 ½- inch piece ginger, peeled and roughly chopped
• 1 small serrano pepper, stem removed (omit for no heat)
• 1 to 2 tablespoons finely chopped fresh lemongrass (optional, see Note 2)
• 1 ½ tablespoons tamari or soy sauce tamari for GF
• 2 to 3 teaspoons white miso
• 2 teaspoons agave nectar or brown sugar/coconut sugar
• 1 tablespoon (14g) extra virgin olive oil
• ½ heaping cup (10g) fresh mint leaves
• ½ cup (8g) fresh cilantro

Mix-ins

• ⅓ cup (47g) roasted peanuts or cashews, chopped
• 6 to 8 ounces (170 to 227g) edamame or baked tofu (optional, to make this a main meal)
• 1 large ripe avocado, diced or torn into pieces (optional, to make this a main meal)

Instructions

• Invert the cauliflower so the thick bottom core faces up. Run a knife around the core to slice it out; discard the core along with any leaves.
• Mandoline option: Slice the cauliflower into four wedges/quarters. Set the mandoline to ⅛ to ¼” (3 to 5 mm) thickness. Working over a large bowl and using firm pressure on the mandoline to ensure a clean cut, shave the cauliflower into slices. If this proves difficult, you can break the cauliflower into large florets—remove the tough center core first—then shave these on the mandoline. The cauliflower will break up a bit as you go, leaving you with little crumbs and small florets, which is fine.

  Chef’s knife option: Break the cauliflower into large chunks or florets, then slice as thinly as you can.
• Transfer the shaved cauliflower to a large bowl.
• Zest a large lime to yield 1 heaping teaspoon of zest; set it aside for the dressing. Now juice the limes to yield 6 tablespoons (90 mL) juice.
• Add half or 3 tablespoons (45 mL) of the lime juice to the cauliflower. Season with 2 pinches of sea salt. Toss with your hands to coat the cauliflower well and marinate while you prep the other ingredients.
• Shake the can of coconut milk before opening to help incorporate the cream, then measure out ⅓ cup (80 mL) in a glass or bowl, whisking to incorporate the liquid and cream.
• Make the Dressing: Add the milk to a blender or food processor along with the lime zest, remaining 3 tablespoons (45 mL) lime juice, ginger, serrano, lemongrass if using, tamari, 2 teaspoons miso, agave, olive oil, 8 large mint leaves (~3g), and the leaves/tender stems from 4 cilantro sprigs (~2g).

  Blend until well combined, scraping down the sides as you go. Taste for seasonings and adjust accordingly, adding more lime juice for acidity, more tamari for salty savoriness, or more sweetener to taste. Add the additional miso if desired.
• If using the edamame or baked tofu, add it to the bowl with the cauliflower. Pour the dressing on top, tossing with clean hands to combine. Tear or chop the remaining mint and cilantro leaves and add to the salad along with the chopped peanuts. Fold in the avocado, if using. Taste and season with salt to taste, or add a dash of soy sauce as desired.

Notes

1. After discarding the leaves and the tough bottom stem, a small cauliflower weighs approximately 20 to 26 oz / 570 to 740g.
2. To prep fresh lemongrass: Slice off the top tough stalks until you have just the tender bottom part left. Pound the lemongrass with a rolling pin or other heavy tool to break it up a bit (this releases its aroma). Peel away papery outer layers. With the tender inner core, chop finely. If you don’t have fresh lemongrass, you can try adding ½ teaspoon powdered lemongrass to the dressing.

Nutrition

Calories: 125kcal | Carbohydrates: 10g | Protein: 4g | Fat: 9g | Saturated Fat: 3g | Sodium: 353mg | Potassium: 296mg | Fiber: 3g | Sugar: 4g | Vitamin A: 83IU | Vitamin C: 22.2mg | Calcium: 24mg | Iron: 0.7mg

The post Shaved Cauliflower Salad with Lime Dressing appeared first on Rainbow Plant Life.

A zesty and bright sumac dressing coats a medley of crunchy veggies and fresh herbs, but the pièce de résistance? A scatter of za’atar pita chips, oven-baked till golden and oh so crunchy.

Enjoy this fresh and light yet flavorful salad any time of year. But have it in summer when produce is at its peak, and you’ll understand why fattoush is one of my favorite salads of all time. 

What is fattoush?

Fattoush originated in northern Lebanon, though it’s popular throughout the country as well as in Syria, Palestine, and Jordan, with regional variations abounding. The name comes from the Arabic root fatt, meaning to crush or crumble, a nod to the torn-up bread at its heart. It belongs to a larger family of dishes known as fattah, where stale flatbread, rather than being wasted, forms a central component of the dish:

“It’s likely that its origin, like that of many Arabic dishes, harkens back to times of austerity … Bread was often used to bulk things up and turn other pantry staples, like legumes, into a meal.” ~Reem Kassis, for Serious Eats

Regional variations abound, and if my own fattoush-sampling journey is any indication, you could work your way around the world trying different versions and never get bored (shout out to Cafe Jabelle in Melbourne, Australia for an unforgettable fattoush; my San Diego neighbors must try the version on Callie’s summer menu).

The fattoush you’ll find here features the expected ingredients—tomatoes & cucumbers, lots of fresh parsley and mint, and a sumac-olive oil dressing—but deviates in one way: rather than the traditional deep-fried pita (delicious, of course), this one calls for baked pita for ease. 

Baking whole pita brushed with olive oil is simple and effective, yielding ultra crunchy pita chips. I also brush the pita with za’atar, a tip I picked up from my Lebanon-raised friend who told me “we always sprinkle local za’atar on the fried pita.” 

PS: If you love the sound of this recipe, I highly recommend Palestinian chef Sami Tamimi’s cookbook, Boustany! It’s a celebration of vegetables and an homage to Palestinian food and culture.

Ingredient notes

Tomatoes & cucumbers: Found in nearly every variation of this salad as, historically, fattoush was made with three primary ingredients: tomatoes, cucumbers, and bread.

Tomato tips: If it’s tomato season where you live, any ripe tomato will work (heirlooms would be swoonworthy!). If you’re making this dish during the colder months, use cherry tomatoes, as those tend to be the sweetest.

Cucumber tips: I love Persian cucumbers (crisp, mildly sweet), but an English cucumber will work (scrape out those seeds!).

Lebanese pita: One of THE defining elements of this salad. If possible, use thin pita, like Lebanese pita or a generically-labeled “Arabic-style pita,” as these get crispiest in the oven. (Curious about the traditional method of deep-frying the pita? Jump to the end of the Tips section for instructions!).

Tips for buying: If you have a Middle Eastern market, they will have plenty of pita options. If not, use whatever thin pita you can find at your local grocery store

Bonus veggies: This is where you’ll see variation across different recipes. I like using scallions for their gently garlicky edge and radishes for their peppery bite.

Substitute: Not a radish fan? Check the “make this fattoush your own” section for swaps. No scallions? You can use red onions but make sure to soak them in ice water for ~10 minutes, as they’re quite harsh otherwise.

Fresh herbs: Absolutely integral to fattoush’s flavor identity. Parsley and mint are the traditional duo, but you could add a small handful of cilantro if you love it.

Sumac: Widely used in Middle Eastern cooking and essential to fattoush, this berry-hued spice shapes the dressing’s flavor profile with its singular fruity tartness and bright tang.

Tips for buying: Sold at spice shops (my fave is from Burlap and Barrel!), Middle Eastern markets, some well-stocked grocery stores, or online.

Pomegranate molasses: I doubt I’ll ever tire of gushing about this ingredient: it adds an inimitable sweet tang and squeal-inducing zing to the dressing. 

Tips for buying: Look for “all natural” pomegranate molases where the sole ingredient is pomegranate juice. This is my favorite brand, but I also enjoy all of these brands. Find even more options at Middle Eastern markets!

Step-by-step instructions

1. Combine 2 ½ tablespoons olive oil, za’atar, kosher salt, and black pepper in a small bowl. Arrange the pita on a rimmed sheet pan. 

2. Rub half of the seasoned oil mixture into the top sides. Flip and repeat on the other side of the pita with the remaining oil.

3. Bake the pita in a 400ºF/200ºC oven for 5 minutes, carefully flip, and bake for 4 to 5 minutes or until deeply golden brown and crunchy.

4. Let cool a bit and then tear into bite-sized pieces. 

5. Chop the cucumbers, tomatoes, and radishes into bite-sized pieces (full instructions are in the recipe card). Thinly slice the scallions. Chop the mint and parsley.

6. Add all the veggies and herbs to a large bowl.

7. Add the dressing ingredients: grated garlic, lemon zest and juice, sumac, pomegranate molasses, olive oil, salt, and black pepper.

8. Gently toss. Just before serving, scatter the toasted pita chips on top. Enjoy immediately!

Tips for making this recipe

Be deliberate about produce!

This salad puts fresh produce center stage, so it’s worth it to seek out the best-quality veggies you can afford/find. Check out your local farmers’ market or food co-op if you have one  

And try to slice the veggies into bite-sized pieces that are roughly the same size. Mouthfuls of similarly-sized morsels in a variety of textures = an exquisite eating experience.

Pita Tips

If possible, seek out Lebanese-style pita or “Arabic-style” pita, which is thin and flat. This is what’s traditionally used in fattoush, and it crisps up best in the oven. 

In our tests, when baking slightly thicker pita, some pieces stay chewy instead of getting crunchy. Admittedly, this is a minor tragedy… but it does dampen the textural experience. 

If your pita is slightly thicker, make these adjustments:

1. You may need only 2 pita instead of 3 (use the weight listed in the recipe card as your guide).
2. Warm the pita, either in the microwave for 10-15 seconds or in the toaster for 30 seconds, until warm–this makes it less likely to tear. 
3. Slice through the seam to split the pita into two single rounds.
4. Bake at a slightly lower temperature to prevent burning. See the recipe card notes for specifics.

Add the pita just before serving

Perhaps more than any other salad in the RPL universe, this one is best eaten fresh—as in, within the first hour of making it. 

One of the many textural delights of fattoush is the crunch of crisp pita in each bite, but the longer the assembled salad sits, the more the pita succumbs to the inevitable fate of bread exposed to moisture: sogginess.

So add the pita to the salad right before you serve it for peak textural contrast. 

Want to prep ahead of time? Check out the first FAQ!

Make this fattoush your own!

Permission to riff, granted.

• Not a fan of spicy radishes? Try diced red/yellow/orange bell pepper. Or just more cucumber. 
• Love cilantro? Replace some of the parsley with cilantro.
• Don’t have za’atar? Dust the baked pita chips with sumac.
• Add lettuce. Chopped romaine is used in many versions of fattoush so feel free to add some in (personally, I am partial to a lettuce-free salad!). 
• Partial to a creamy dressing? Drizzle a tablespoon or two of tahini into the dressing.
• Want a sprinkle of indulgence? Finish with vegan feta (…check out my recipe for Greek-style vegan feta)

How to deep fry pita 

If you want to try the traditional method of deep frying the pita (rather than baking it), here’s the run-down:

• Heat enough neutral-flavored oil for deep frying (or shallow frying) in a high-sided saucepan over medium-high;
• Tear the pita into pieces;
• Working in batches as needed, fry the pita for 3 to 4 minutes, stirring frequently, until golden.
• Transfer to a paper-towel lined surface and sprinkle with salt and za’atar.

Frequently Asked Questions

Are you now a proud member of the Fattoush Fan Club? If so, I’d love it if you’d leave a rating and review!

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Fattoush Salad

One bite of this vibrant fattoush salad and you may never want another salad again. Chopped veggies mingle with fresh herbs, crunchy za’atar pita chips, and a bright, tangy sumac dressing for fresh crunch and zesty zing every mouthful!

Course Dinner, Lunch, Salad, Side Dish

Cuisine Jordanian, Lebanese, Palestinian, Syrian

Diet Vegan, Vegetarian

Servings 6

Calories 242kcal

Author Nisha Vora

Ingredients

Toasted Pita

• 3 thin pita ideally Lebanese pita (6.5 oz / 180g) (see Note 1 if pita is not thin)
• 2 ½ tablespoons (35g) extra virgin olive oil
• 1 ½ teaspoons za’atar (see Note 2)
• Kosher salt and freshly cracked black pepper (see Note 3)

Salad

• 12 ounces (340g) Persian cucumbers (~4 Persian cucumbers)
• 12 ounces (340g) cherry tomatoes (or heirloom tomatoes, if in season)
• 10 (6 to 7 oz / 170 to 200g) radishes (see Note 4)
• 1 bunch scallions (about 6)
• 1 heaping cup (20g) flat-leaf parsley leaves and tender stems
• 1 cup (16g) fresh mint leaves

Sumac Dressing

• 1 large lemon (or 2 medium lemons)
• 2 to 3 cloves garlic (3 for garlic lovers)
• 2 to 3 teaspoons sumac, plus more to taste
• 2 tablespoons (40g) pure pomegranate molasses, more to taste (see Note 5)
• 3 tablespoons (42g) good-quality extra virgin olive oil
• ½ teaspoon maple syrup or agave nectar, as needed

Instructions

• Arrange a rack in the top third of the oven. Preheat to 425ºF/220ºC (see Note 1 if pita is not thin).
• While the oven preheats, wash and chop the vegetables.

  Slice the cucumbers lengthwise, scoop out the seeds, then dice into ½” (1.25 cm) pieces.

  Halve some of the cherry tomatoes, quarter some, and/or slice others. A variety of shapes is nice. If using bigger tomatoes, cut into the same size as cucumbers.

  Chop the radishes slightly smaller than the cucumbers.

  Trim the roots and any bruised tops on the scallions, then thinly slice.
• Toast the pita: In a small bowl, mix together 2 ½ tablespoons (35g) olive oil, the za’atar, black pepper to taste, and ½ teaspoon kosher salt (or half amount sea salt/table salt).

  Place the pita on a rimmed sheet pan (they will slightly overlap). Pour half of the seasoned oil mixture on the tops of the pita and rub it in. Flip and coat the second side.

  Bake for 5 minutes, then carefully flip (the pita is hot!) and bake for 4 to 5 more minutes or until deeply golden brown and very crisp. Allow to cool, then tear apart into bite-sized pieces.
• Chop the herbs: Chop the parsley. Sliver the mint or finely chop it.
• Assemble the salad: In a large bowl, combine the cucumbers, tomatoes, scallions, radishes, parsley, and mint.

  Use a microplane to zest the lemon into the veggies (1 tablespoon / 3g zest), then grate the garlic into the bowl.

  Add 3 ½ tablespoons (52 mL) of lemon juice, the sumac (I usually use 3 teaspoons), pomegranate molasses, 3 tablespoons (42g) olive oil, 1 teaspoon kosher salt (or half amount sea salt/table salt), and several cracks of black pepper.

  Use clean hands or tongs to gently toss the dressing into the salad.

  Taste, adding the sweetener as needed to balance acidity.
• Just before serving, scatter the salad with the toasted pita chips and gently toss.
• Taste, adding more pomegranate molasses or lemon juice for acidity, more sumac as desired, more olive oil for richness, and/or salt to taste. Serve immediately.

Notes

1. Thin Lebanese pita or Arabic-style pita are ideal, as they crisp up easily; sold at Middle Eastern grocery stores. If your pita isn’t thin, make these adjustments:
(1) You may need only 2 pita to yield 6.5 oz / 180g.
(2) Warm them up first in the microwave for 10-15 seconds or toaster for 30 seconds so they don’t tear too much;
(3) use kitchen shears or sharp knife to cut through the pita seam to split into two thin, single rounds;
(4) When tossing the pita with the oil and seasonings, you may need to use a pastry brush to get the oil onto the cut sides;
(5) Bake at 400ºF/205ºC for 5 minutes, then flip, and bake for 3 to 5 minutes.

2. Za’atar is sold at well-stocked grocery stores, Middle Eastern markets, spice shops, or online. I’ve tried many varieties, and Za’atar by Z&Z and Burlap & Barrel are my favorites. If you don’t have it, skip it.

3. If using sea salt or table salt, use about half the amount of salt listed in the recipe.

4. If you don’t like the slightly spicy bite of radishes, you can replace them with more cucumbers or tomatoes, or, if you want a little sweetness, diced red bell pepper.

5. I recommend “all natural” pomegranate molasses where the only ingredient is pomegranate juice. I love this brand and enjoy this one, this one, this one, or this one. Find even more options at Middle Eastern markets.

Nutrition

Calories: 242kcal | Carbohydrates: 26g | Protein: 5g | Fat: 13g | Saturated Fat: 1.9g | Sodium: 481mg | Potassium: 370mg | Fiber: 4g | Sugar: 6g | Vitamin A: 625.5IU | Vitamin C: 27mg | Calcium: 51mg | Iron: 1.6mg

The post Fattoush Salad appeared first on Rainbow Plant Life.

Lightly breaded in cornmeal and potato starch (read: naturally gluten-free!) and jazzed up with a few simple spices, these pan-fried tenders take just a few minutes in a frying pan to develop a delectably golden, crispy crust…while remaining tender-chewy on the inside!

Snack on them straight out of the pan or serve with a dipping sauce—either way, these light and crunchy tenders are the lowest-effort way to make tofu pure fun.

Fun fact

I guess you could say I was a tad overzealous when writing my cookbook, Big Vegan Flavor, because I ended up having to cut a bunch of recipes so my manuscript wouldn’t be 1,000 pages (literally ).

These crispy tofu tenders were in the “tragically cut from the final draft” category (like these two recipes), so I’m glad I finally get to share them with you!

Ingredient notes

• Super firm tofu: Its low water content makes it the ideal tofu variety to use here—it’s chewy, a little meaty (the same qualities that make it perfect in my Thai Laab with Tofu), and on the sturdier side. In other words, it holds up great in the dredging process and feels most chicken-adjacent. 

Substitute: You can use extra firm tofu, but you’ll want to press it for 15 to 20 minutes first, ideally replacing the towels halfway through, to remove as much moisture as possible.

Plant-based “buttermilk”: AKA soy milk + apple cider vinegar! The vinegar curdles the soy milk to create a tangy flavor and thick texture. The thick liquid better coats the tofu, helping the dry batter adhere to all surfaces of the tenders.

Optional (but recommended): I add a bit of Better than Bouillon “no chicken base” (or an alternative brand like this) to the milk prior to mixing it with vinegar, which infuses it with a dose of salty umami. 

If using this ingredient, you’ll need to warm up the milk first so the concentrate can dissolve. Wait until the milk mixture cools, then stir in the vinegar (the milk curdles better at room temperature).

Cornmeal: I love using a stone-ground cornmeal to add a subtle crunchy texture. Bob’s Red Mill medium-grind cornmeal is a great option that’s widely available. I don’t recommend fine cornmeal, as it won’t add much texture (its flavor is also muted, as it’s typically produced with heavy industrial machinery). 

Potato starch: Just like in my simple baked tofu recipe, we use potato starch to achieve a crispy coating on the tofu tenders! Please note potato starch is NOT the same as potato flour. 

Substitute: Potato starch is the ideal starch here, as it tolerates high heat, yields a nice crispy texture, and has a neutral flavor. In contrast, in my rounds of testing, I could taste the chalkiness of cornstarch (though I may be sensitive to this), and arrowroot did not produce a crispy coating. 

Seasonings: We keep it simple with a few staples: nutritional yeast, garlic powder, dried oregano, onion powder, and smoked paprika (plus cayenne pepper, if it floats your boat). A little bit of cane sugar balances the flavor profile and helps the tenders brown to a mouth-watering hue. 

Step by Step Instructions

1. Prepare the batter: If using the Better than Bouillon, heat the soy milk in the microwave until warm, then whisk in the Better than Bouillon until dissolved. Cool to room temp.

2. Once cool, stir the vinegar into the milk, and set aside to curdle.

3. Prepare the tofu: Slice the tofu block in half crosswise.

4. Flip each half onto its taller side and slice downwards to create 3 even planks.

5. You should have six planks like this.

6. Slice the planks in half (or into 1” thick batons). Dab each with a paper towel to remove any moisture.

7. In a shallow bowl, combine the cornmeal, potato starch, nutritional yeast, sugar, spices, and salt.

8. Whisk well to eliminate clumps.

9. One by one, dip each tofu slab into the milk mixture, getting each side coated.

10. Dredge in the cornmeal batter, coating all sides thoroughly—no wet spots! Transfer each slab to a cutting board or plate.

11. Heat a 12-inch frying pan over medium-high with the oil. Add the slabs in a single layer and reduce the heat to medium. Cook undisturbed for 3½ to 4½ minutes, until the bottoms are golden brown.

12. Use an offset spatula or other small spatula to flip and cook 2 to 3 minutes on the second side. 

13. Flip onto each of the thinner sides and cook for 1 minute (or less) until golden brown all over.

14. Transfer to a wire rack and cool for 5 minutes.

Tips for making crispy tofu tenders

Minimize the mess

The dredging process is, by nature, a little bit messy. If mess = stress in your kitchen, here are my top tips for minimizing both:

1. Set up for success: Line up your stations so you’ve got the milk mixture next to the cornmeal mixture next to an empty plate where the battered and breaded tofu tenders will go.
2. Assign one hand to each task: Pick one hand to be your milk-dunking hand and let the other be your dredging hand, and confine each to its job. Your hands are going to get messy—but at least they’ll be messy in orderly, designated ways.

Tips for frying the tofu tenders 

1. After you add the oil, don’t forget to reduce the heat to medium, as the coating will burn otherwise. 
2. If you start to notice significant charring during the cooking process, lower the heat a touch more (light charring in spots is okay). 
3. The easiest way to flip the tenders is to use an offset spatula like this along with another smaller spatula or turner.

Sauce ‘em up!

Let me be clear—these tofu tenders are delicious straight out of the frying pan.

But  they’re even more fun with a great sauce for dipping! Try these tenders with:

• Personal favorite: my vegan ranch dressing. The herby creaminess is a divine pairing. 
• Creamy but grown up: this creamy, garlicky vegan aioli. 
• Cooling, creamy, and gorgeously green: this 5-minute avocado crema
• For a sweeter option: You can’t go wrong with my homemade BBQ sauce (or keep things quick with your fave store-bought option). 
• For a slightly spicy option: Make this simple Sriracha Mayo—mix together ¼ cup (56g) vegan mayo + 2 ½ teaspoons Sriracha + ½ teaspoon lime juice (more or less Sriracha or lime to taste!)

Frequently Asked Questions

Hope you (and your kiddos) love these tofu tenders! If so, please leave a rating and review below—it means the world to me!

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Crispy Tofu Tenders

These crispy tofu tenders are tofu at its most fun (and kid-friendly)! Simple to make—just dredge super-firm tofu planks in vegan buttermilk + a spiced gluten-free breading, then give them a few minutes in a hot pan to crisp up to golden-edged perfection. Snack on them plain or dunk in your favorite dipping sauce!

Course Dinner, Lunch, Snack

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Prep Time 18 minutes minutes

Cook Time 12 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 346kcal

Author Nisha Vora

Ingredients

• ⅓ cup (80 mL) soy milk
• 1 teaspoon Better than Bouillon “no chicken base” (optional)
• 1 ¼ teaspoons apple cider vinegar
• 16 oz (454g) super-firm tofu, drained
• 3 ½ tablespoons (34g) medium-grind or coarse-grind cornmeal
• 4 ½ tablespoons (45g) potato starch (see Note 1)
• 2 tablespoons + 2 teaspoons nutritional yeast
• 2 teaspoons organic cane sugar
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• Heaping ¼ teaspoon onion powder
• Heaping ¼ teaspoon smoked paprika
• ¼ teaspoon cayenne pepper (optional, for a mild kick)
• Kosher salt (Diamond Crystal) and freshly cracked black pepper
• 2 ½ to 3 tablespoons (35 to 42g) avocado oil (or other neutral-flavored oil)

Instructions

• If using the Better than Bouillon “no chicken base”: Add the soy milk to a small-medium bowl and heat in the microwave until hot, about 45 seconds. Whisk the Better Than Bouillon into the milk until completely dissolved.

  Cool to room temperature (place in the fridge to speed this up). In the meantime, work on steps 3 and 4.

  When the mixture has cooled to room temp, stir in the vinegar and set aside to curdle.
• If not using the Better than Bouillon “no chicken base”: In a small-medium bowl, whisk together the milk and vinegar; set aside for a few minutes until curdled.
• Slice the tofu block in half crosswise, then flip each half onto its taller side. Slice downward to get 3 evenly-sized planks. From here, halve the planks lengthwise into 1” thick batons, so you have 6 batons per half, 12 total. Gently press down on each with a paper towel to remove any excess moisture.
• In a shallow bowl or pie plate, combine the cornmeal, potato starch, nutritional yeast, sugar, garlic powder, oregano, onion powder, paprika, cayenne if using, several twists of black pepper, and 1 ½ teaspoons kosher salt (¾ tsp if using sea salt/table salt). Whisk very well to remove clumps of potato starch.
• Arrange your work station: cooled milk mixture, cornmeal breading, and a cutting board or large plate. When battering and breading, to minimize mess, reserve one hand for the milk and one hand for the breading.
• Working with one tofu slab at a time, use one hand to dip all sides of it into the milk, then use your other hand to dredge each side into the cornmeal batter, coating well. Set aside on the large plate. Repeat with the remaining tofu slabs, taking care to coat each piece individually.
• If you have leftover cornmeal batter, dredge the tofu again, focusing on any spots of the tofu that aren’t well coated.
• Heat a 12-inch frying pan over medium-high heat for a few minutes, then add the oil. Once shimmering, arrange the slabs in a single layer. Reduce the heat to medium. Cook for 3 ½ to 4 ½ minutes, or until the bottoms are golden brown.
• Flip and cook for 2 to 3 minutes on the second side, or until golden brown, lowering the heat as needed to prevent burning (light charring is okay). Finally, cook for 1 minute or less on each of the thinner sides of the slabs until those are browned too.
• Transfer to a wire rack to cool for 5 minutes, then enjoy plain or serve with your favorite dip.

Notes

1. While you can technically substitute with arrowroot powder or cornstarch (use 4½ tablespoons / 36g), potato starch works best. Personally, I can taste a the slight chalkiness when using cornstarch. And when using arrowroot powder, the coating didn’t get very crispy. 

Nutrition

Calories: 346kcal | Carbohydrates: 24g | Protein: 22g | Fat: 18.4g | Saturated Fat: 3.2g | Polyunsaturated Fat: 1.49g | Monounsaturated Fat: 6.35g | Sodium: 442.1mg | Potassium: 154.4mg | Fiber: 5g | Sugar: 3g | Vitamin A: 220IU | Calcium: 89.5mg | Iron: 4.4mg

The post Crispy Tofu Tenders appeared first on Rainbow Plant Life.

Starring crumbled tofu pan-fried into meaty morsels, tossed with aromatics and fresh herbs, and infused with a tart, spicy, sweet-savory dressing that sings with a symphony of flavor: funky vegan fish sauce, bright lime, and nutty toasted rice powder.

Delicious on its own, or pile it into lettuce cups with sticky rice for a very fun dinner.

What is laab?

Laab (or “larb” as it’s often spelled in the West—Pailin Chongchitnant of Hot Thai Kitchen explains why) is a ground meat salad hailing from northeastern Thailand (known as the Isaan region) as well as Laos (it’s the national dish of Laos!). 

It’s known for its bright, bold confluence of flavors—tangy, spicy, aromatic, fresh, and plenty of savory salty depth—and has a uniquely nutty, popcorn-esque flavor from toasted rice powder (khao khua).

Outside of the obvious swap necessary to make a vegan version of Thai laab (ground meat → tofu), the key flavor identity remains the same… meaning this plant-based version has all the signature vibrance of the original!

Ingredients & Substitutes

• Super firm tofu: The best pick for mimicking ground meat. It’s already pressed and dense, so it cooks up chewy and meaty. Sometimes labeled “high-protein tofu.”
• White rice: Used to make toasted rice powder (khao khua), an essential ingredient that gives laab its roasty flavor and slight crunch, thickening the dressing with its starches. It’s simpler to make than it sounds: just toast Thai sticky rice (or jasmine rice) in a dry pan until golden brown, then grind it into a coarse powder. Buy Thai sticky rice online (here or here) or at Southeast Asian grocers.
• Vegan fish sauce: Salty, savory, funky—without any fish involved! Most versions use some mix of mushrooms, soybeans, salt, and seaweed to deliver the umami blast that laab needs. I like Ocean’s Halo best; Tofuna Fysh works too, as does Au Lac (this one is very salty — start with a lot less).
• Thai roasted chili flakes:Traditional in laab. Look for roasted Thai chile flakes at Southeast Asian grocery stores or online, or see the substitutes below if you’d rather not buy them or are sensitive to heat.
• Fresh makrut lime leaves: If you’ve ever swooned over the flavor of Thai food, there’s a good chance you were swooning over the otherworldly citrus dimension lime leaves bring. Find them at Southeast Asian grocers and large Asian markets like H Mart, labeled “lime leaves,” “makrut lime leaves,” or “kaffir lime leaves” (I don’t recommend using the latter term, as it’s a slur).
• Shallots & Lemongrass: In Southeast Asian cooking, shallots and lemongrass are what onion and garlic are to Indian food—fundamental aromatics that build tons of flavor! Lemongrass is sold at well-stocked grocery stores and Asian markets.

Substitutes

Even if you don’t have access to a Southeast Asian grocer, you can make this recipe with delicious results!

• No super firm tofu? Use extra-firm and press it for 20 minutes before crumbling.
• No Thai sticky rice? This works well with white jasmine rice.
• Don’t want to toast your own rice? Buy roasted rice powder instead. 
• No vegan fish sauce? Soy sauce or tamari work great. Use less; exact amounts are in the recipe card notes.
• No Thai roasted chili flakes? Use another Asian chile flake like Sichuan chili flakes (or gochugaru for milder heat) OR use 1 to 3 teaspoons of fresh minced chilies—bird’s eye chiles, serranos, or jalapeños.
• No makrut lime leaves? Add 1 teaspoon of fresh lime zest to the dressing. Still very delicious.
• No lemongrass? Omit it, or add ½ teaspoon powdered lemongrass to the dressing, then taste and add more as desired.

Step-by-step instructions

1. Toast the rice: Heat a large frying pan over medium heat (for jasmine rice) or medium-low heat (for sticky rice), then add the rice.

2. Stir frequently until it begins to take on color, then start stirring constantly until golden brown with a toasty, popcorn-like aroma (7 to 10 minutes). Transfer to a bowl and cool.

3. Make the toasted rice powder: Grind the rice into a coarse powder using an electric spice grinder/coffee grinder.

4. Grind for just a few seconds to retain some texture. Alternatively, grind the rice using a mortar and pestle.

5. Prep the lemongrass by peeling away the outer layers and slicing off the tops of the stalks.

6. Pound the remaining bottom sections with a rolling pin to release the aromatic oils, then finely chop.

7. Cook the tofu and aromatics: Crumble the tofu by hand into small morsels, roughly the size of a blueberry.

8. Heat a large frying pan over medium-high for, then add the oil and the crumbled tofu with a pinch of salt.

9. Cook undisturbed for 2 to 3 minutes to start the browning process, then cook for 10 minutes total, stirring occasionally, until golden brown. Transfer to a large bowl.

10. Return the pan to medium heat with a bit of oil. Cook the shallots for 2 minutes until softened, then add the garlic and lemongrass for 1 to 2 minutes. Transfer to the bowl of cooked tofu.

11. Make the dressing: whisk together the toasted rice powder, lime juice, chili flakes, fish sauce or soy sauce, sugar, and minced lime leaves (or lime zest). 

12. Assemble: Add the dressing to the tofu-aromatics mixture.

13. Stir well to coat.

14. Fold in the mint, cilantro, and scallions and taste for seasonings.

Tips for making Thai laab

Make substitutions as needed

While I would love for everyone to be able to try the recipe as it’s written (it delivers the unique quintessential flavors of laab that I love so much), I know many readers won’t have access to every single ingredient.

Jump up to the ingredients section for substitutes for the specialty ingredients, including fresh lime leaves, lemongrass, Thai chile flakes, and vegan fish sauce. 

Tailor the spice

Laab is traditionally quite spicy, but I know that’s not everyone’s cup of tea. Here are a few tips for achieving the perfect spice for your palate:

• If you’re using Thai chili flakes, start slowly. 2 teaspoons—the upper end of the range called for in the recipe—makes for a spicy laab! 
• Feel free to try other Asian chili flakes: Sichuan chili flakes would be great, and gochugaru would give you a milder heat.
• If using fresh chiles: Try 1 to 3 teaspoons of minced fresh chile peppers. Listed from mildest to hottest: jalapeños, serrano peppers, or birds’ eye chilies. 

Tips for Toasted Rice Powder

1. If using Thai sticky rice, AKA glutinous rice, use medium-low heat; at a higher heat, the rice tends to start smoking.  

2. If using white jasmine rice, you can start with medium heat, though you may still want to eventually lower to medium-low heat for even toasting.

3. Once the rice takes on some color, start stirring constantly. This will give you evenly golden brown rice with a deep, roasty nutty flavor (and prevents burning). 

4. Wait until the rice has cooled, then transfer to your grinding tool of choice and grind it into a coarse powder, not a fine powder.

If using a mortar and pestle, it will take 4 to 5 minutes with some arm power. If using an electric spice grinder or coffee grinder, it takes just a few seconds. 

Frequently Asked Questions

Lovin’ this laab? Let me know by leaving a rating and review below! Reading your comments makes my day!

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Thai Laab (Larb) with Tofu

This Thai Laab (Larb) with Tofu showcases all the vibrant flavor of laab—a ground meat salad from northeastern Thailand and Laos—but skips the meat. Featuring crisp-chewy tofu, aromatic lemongrass and shallots, and a fresh, tangy, bright dressing.

Course Dinner, Lunch

Cuisine Laotian, Thai

Diet Gluten Free, Vegan, Vegetarian

Prep Time 25 minutes minutes

Cook Time 25 minutes minutes

Total Time 50 minutes minutes

Servings 4

Calories 285.6kcal

Author Nisha Vora

Ingredients

• 2 ½ tablespoons (32g) Thai sticky rice (aka white glutinous rice) (OR white jasmine rice, see Note 1)

Tofu and aromatics

• 16 ounces (454g) super firm tofu, drained
• 2 tablespoons (28g) neutral flavored oil, separated
• Kosher salt
• 1 large shallot, thinly sliced (~ 2 oz / 55g once sliced)
• 4 cloves garlic, finely chopped (optional if using lemongrass and lime leaves)
• 2 stalks fresh lemongrass (see Note 2)

Dressing

• 4 fresh makrut lime leaves (OR 1 teaspoon finely grated lime zest, see Note 3)
• 3 ½ tablespoons (52 mL) freshly squeezed lime juice
• ½ to 2 teaspoons Thai chili flakes (or fresh chilies, see Note 4)
• 2 ½ tablespoons (38 mL) vegan fish sauce (see Note 5 for sub)
• 1 tablespoon brown sugar

Finishing

• ¼ cup tightly packed (6g) fresh mint leaves, chopped
• 1 handful (6 to 8g) cilantro leaves, chopped
• 3 to 4 scallions, bruised tops trimmed and thinly sliced (optional)

For serving

• Cooked sticky rice (or other white rice)
• Fresh crunchy vegetables such as lettuce leaves, wedges of green cabbage, sliced cucumbers or snap peas
• Lime wedges

Instructions

• Toast the rice. Heat a large frying pan over medium-low for 1 ½ to 2 minutes (for jasmine rice, use medium heat). Add the rice and stir frequently. Once it starts to turn color, stir constantly until deeply golden brown with a toasty popcorn-like aroma, 7 to 10 minutes.

  If it starts to smoke a lot, reduce the heat. Transfer to a bowl to stop cooking.
• Grind the rice. Once the rice has cooled, transfer to an electric spice grinder/coffee grinder or a mortar and pestle and grind into a coarse powder.

  If using an electric grinder, it'll only be a few seconds–you still want some texture. If using a mortar and pestle, it will require some arm power and 4 to 5 minutes.
• Prep the lemongrass. Peel away the papery outer layers and slice off the top part of the stalks until you have just the tender bottom section. Pound the lemongrass with a rolling pin or other heavy tool to lightly break it up and release aroma.

  With the tender inner core, chop it very finely or mince; store with the garlic.
• Prep the lime leaves. Fold the leaves in half to strip out the center vein, then fold up the leaves and mince as finely as you can (like chiffonading basil very finely).
• Prep the tofu. Crumble the tofu into very small pieces with your hands, about the size of a blueberry.
• Cook the tofu. Return the frying pan to medium-high heat for 2 minutes, then add 1 ½ tablespoons (21g) of oil.

  Add the crumbled tofu with a pinch of salt. Cook undisturbed for 2 to 3 minutes to allow some browning. Cook for a total of about 10 minutes, stirring only every 1 ½ minutes, until golden brown in most spots.

  Note: If the tofu starts to char, reduce the heat to medium.

  Transfer the tofu to a large bowl and allow the pan to cool off a bit.
• Saute the aromatics. Return the frying pan to medium heat and add the remaining ½ tablespoon of oil. Add the shallots and season with a pinch of salt.

  Stir frequently for 2 minutes, or until softened. Add the garlic and lemongrass and stir frequently for 1 to 2 minutes, or until the smell of raw garlic cooks off.

  Transfer to the bowl of cooked tofu.
• Assemble. To the cooked tofu mixture, add 2 tablespoons (24g) of the toasted rice powder, the minced lime leaves (or lime zest), lime juice, chili flakes, fish sauce (or lesser amount of soy sauce), and the sugar. Toss well to coat the tofu.

  Taste, adding more lime juice for brightness, more fish sauce for savory saltiness, more rice powder for toasty crunch, or more sugar for balance.
• Fold in the mint, cilantro, and scallions if using. Season to taste with salt as needed. If desired, mix in more toasted rice powder.
• Serve with cooked rice for scooping and fresh veggies/lime wedges on the side.

Notes

1. While sticky rice is traditionally used in Thailand/Laos, you can use jasmine rice with great results. As a shortcut, you can also purchase roasted rice powder at some Asian markets.
2. If you can’t find lemongrass, just omit it. Or, if you have powdered lemongrass, try adding ½ to 1 teaspoon to the sauce.
3. Fresh makrut lime leaves are sold at Southeast Asian grocery stores and some larger Asian grocers (e.g., H Mart). They may be sold frozen sometimes.
4. If using Thai chili flakes, start slowly, then add more to taste; 2 tsp is quite spicy! As a sub, you can use other Asian chili flakes, such as Sichuan chili flakes (or gochugaru for mild heat). Or use 1 to 3 teaspoons of finely minced fresh chilies, such as birds’ eye, serrano, or jalapeños–3 teaspoons will be fairly spicy.
5. If you don’t have access to vegan fish sauce, use 1 tablespoon + 1 teaspoon soy sauce (or tamari).

Nutrition

Calories: 285.6kcal | Carbohydrates: 16g | Protein: 20g | Fat: 16g | Saturated Fat: 2.9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 353.8mg | Potassium: 119.8mg | Fiber: 3.2g | Sugar: 4.3g | Vitamin A: 104IU | Vitamin C: 5.7mg | Calcium: 117.8mg | Iron: 4mg

The post Thai Laab (Larb) with Tofu appeared first on Rainbow Plant Life.

This Moroccan-spiced red lentil soup checks all the boxes:

• It’s deeply nourishing, thanks to protein-and-fiber-packed lentils; 
• It’s luxuriously creamy, thanks to sweet potatoes, which act as a natural thickener, and a quick partial-blend of the soup at the end; 
• It’s super satisfying and cozy, thanks to its duality of wholesomeness and indulgence

Built from simple pantry staples, made extraordinary by special spice blend ras el hanout, and fancied up with a drizzle of olive oil and a dollop of creamy coconut yogurt, file this one under “go-to recipes for surviving thriving in winter.”

In my lentil soup era 💁🏽‍♀️

When I’d finished testing my Mediterranean Lentil Soup recipe (spoiler alert: not your average lentil soup), I started daydreaming about other ways to riff on lentil soups, like an artist experimenting with a beloved medium.

The medium? Lentils. The vision? Another fun, inventive soup proving that lentils are anything but boring.

And that’s how this soup came to be.

After trying it out for the first time, my partner Max formally requested I make this soup “every time it rains until the end of eternity.” Now it may not rain that much here in San Diego, but I’m taking that as a win.

It’s also easy to make! The hardest part is finely dicing the sweet potatoes so they melt into the soup. But if you’ve got a sharp knife and a bit of patience, you’re golden.

Ingredient notes

Red lentils

Unlike green, brown, or French green lentils, red lentils fully soften and disintegrate when cooked, so this soup feels a bit like the sibling of an Indian dal which, of course, I could wax poetic about (as I do in my Dal Palak, Dal Makhani, and Dal Tadka recipes).

If you’re using split red lentils (AKA masoor dal), soak them for just 10 minutes, rather than the 20 minutes listed in the recipe, as they will cook faster. 

Where to buy: You can buy standard red lentils at most grocery stores. And you can find split red lentils at South Asian grocery stores.

Sweet potatoes

Sweet potatoes are the undercover hero of this red lentil soup for two reasons: 1) their natural sweetness beautifully softens the heat from the chilis and spices, and 2) they cook until they nearly melt into the soup, naturally thickening it. 

They give the final product a cozy richness and eliminate the need for an ingredient like coconut milk, making them this soup’s undisputed MVP (…most valuable potato).

Onion

As I have mentioned (too?) many times before, starting a soup by slowly, thoroughly browning your onions is one of the easiest ways to amplify the flavor and build a complex, sweet-savory base. It’s the first step in my Mediterranean Lentil Soup, and it’s the first step here!

Brown the onions.

I know it can be tempting to saute the onions for just like four minutes, but when you’re making a plant-based soup with simple ingredients, this one change makes a big difference. 

Plus, you can use the time while the onions cook to multitask, as they don’t need much stirring (i.e., peel and dice those sweet potatoes). 

A trio of aromatics

A rule I live by: if you’re starting a recipe with garlic, ginger, and green chilis, you’re doing something right. I use them to start practically all of my Indian dishes, but they also work really well in a North African or Middle Eastern-inspired dish like this.

If you’re sensitive to heat, just omit the green chili!

And a trio of spices!

The first two are familiar faves—coriander and cumin—but the third is a special guest star (though if you’ve made my Vegan Tagine with Chickpeas, you know it well): ras el hanout.

This complex spice blend, whose name translates to “head of shop” in Arabic, is a staple in Moroccan cooking, lending a slight floral sweetness balanced by a pleasant earthiness. There are countless variations and, yes, many already include coriander and cumin—but trust me, a bit extra enhances the soup.

Where to buy: Find ras el hanout in well-stocked grocery stores (Whole Foods reliably has it), spice shops, Middle Eastern markets, and various online retailers. 

If you’re reluctant to buy a new ingredient for a single recipe, check out this article for more ways to use ras el hanout!

Substitute: Check out the FAQ for three alternatives to buying ras el hanout. 

Step-by-step instructions

1. Soak the lentils for 20 minutes as you prep the aromatics and veggies. After 20 minutes, drain and rinse the lentils.

2. Peel and finely dice the sweet potatoes. A fine dice is important so they cook in the soup in the time allotted and melt into the texture. 

3. Heat the olive oil over medium heat, then add the onions with a bit of salt.

4. Cook for 10 to 12 minutes, stirring occasionally, until golden brown.

5. Add the garlic, ginger, green chili, and tomato paste.

6. Stir almost constantly for 2 minutes.

7. Add the ras el hanout, coriander, and cumin.

8. Stir constantly for 30 seconds.

9. Add the sweet potatoes, red lentils, vegetable broth, water, bay leaf, salt, and black pepper.

10. Stir to combine.

11. Bring to a boil, then reduce the heat and simmer, uncovered, for 25 minutes, until the sweet potatoes are tender and lentils are soft.

12. Remove from the heat and fish out the bay leaf. Use an immersion blender on low to blend roughly half (not all!) of the soup.

13. Stir in lemon juice and cilantro. Serve with a dollop of yogurt, a drizzle of olive oil, and fresh mint.

Tips for making this recipe

Finely dice the sweet potatoes

This requires a bit of patience (and a sharp chef’s knife), but you’ll be rewarded for your effort! 

If you leave the potatoes in large pieces, they won’t cook down as quickly and it’ll take longer to finish the soup (and the lentils may get really soft).

No need to be precise about the shape of the pieces (i.e. they don’t need to be dainty cubes). I’ve even included detailed instructions for dicing sweet potatoes in the recipe card notes. 

Multitask while the lentils soak

The very first step should be soaking the red lentils for two reasons:

1. You can (and should!) use that time to prep the aromatics and sweet potatoes.
2. It helps cut down on the overall cook time as the lentils will start to soften.

Tailor the heat to your liking

This one’s for my baby-mouths out there—feel free to omit the optional green chile pepper. You may also want to use two teaspoons of ras el hanout instead of one tablespoon. It’s not a spicy spice but it does add warm heat.

Use low-sodium vegetable broth or less salt

The recipe calls for 2 teaspoons Diamond Crystal kosher salt which sounds like a lot, but this makes over 8 cups of soup! Plus Diamond Crystal Kosher salt, as I have mentioned many times, is half as salty as table salt, teaspoon for teaspoon.

If all you have is regular vegetable broth instead of low-sodium, you’ll need to scale back on the salt considerably. Start with just a quarter teaspoon and add more to taste at the end.

Partially blend the soup

To achieve this soup’s perfect texture, I partially blend it—just partially! We’re looking for richly creamy but not totally textureless.

To keep this a one-pot meal, use your immersion blender. I have this one and I can’t stop raving about it. It’s so powerful it can blend a batch of homemade curry paste, no problem!

Don’t have an immersion blender? Transfer roughly half of the soup to a stand blender. Puree it and then pour it back into the soup.

Don’t skip the finishing touches

On its own, this soup is delicious and wholesome—but the finishing touches give it the richness and luxury that make it spectacular. Thus, they are not optional, in my book.

I finish each bowl with a dollop or two of creamy coconut yogurt and a drizzle or two of extra virgin olive oil. I also add fresh cilantro and mint at the end for brightness and freshness, and—of course—lemon juice, to awaken all the warm flavors.

Recommended yogurt brands: We love Culina and Cocojune for soup-dolloping, because they are creamy, tart, and without any sweet undertones.

Fun variations

This soup is a great one to riff on, so make it your own! Here are some suggestions:

• Use split yellow lentils (AKA moong dal) instead of red lentils—but soak for only 10 minutes.
• Replace the ras el hanout with garam masala for an Indian-flavored spin (like dal!).
• Replace the lemon at the end with lime!
• For extra richness, stir in ½ to 1 cup (120 to 240 mL) canned coconut milk when you add the broth.
• For more veggie action: dice a few carrots and sauté after the onions for a few minutes until just starting to soften. Or, fold in a few handfuls of baby spinach or baby kale after partially pureeing the soup and simmer until wilted.

More hearty yet nutritious soups & stews

• Vegan Tagine with Chickpeas (if you’re looking for more ways to use ras el hanout!)
• Vegan Gambian Peanut Stew (another cozy bowl featuring sweet potatoes!)
• Mediterranean Lentil Soup (the wow-worthy lentil soup which inspired this recipe)
• Lemony Chickpea Soup (AKA chicken noodle soup’s bright, vegan cousin)
• Creamy White Bean Soup with Kale (maybe one of my most wholesome soups of all time?)

Frequently Asked Questions

If you cozied up with and loved this spiced red lentil soup, I’d be honored if you left a rating and review below! ❤️

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Red Lentil Soup

A creamy, warmly-spiced red lentil soup that’s anything but ordinary. Richly-flavored and naturally thickened with sweet potatoes, this cozy bowl is the whole package: hearty, wholesome, and flavorful.

Course Dinner, Lunch, Soup

Cuisine Moroccan-inspired

Diet Gluten Free, Vegan, Vegetarian

Prep Time 20 minutes minutes

Cook Time 40 minutes minutes

Total Time 1 hour hour

Servings 4

Calories 441.1kcal

Author Nisha Vora

Ingredients

• 1 cup (200g) red lentils
• 3 tablespoons (42g) extra virgin olive oil, plus more for finishing
• 1 large yellow onion, diced (~ 2 cups / 300g once diced)
• Diamond Crystal kosher salt
• 4 cloves garlic, chopped
• 1 tablespoon (10g) freshly grated/minced ginger
• ½ serrano or jalapeño pepper, finely chopped (optional, see Note 1)
• 2 tablespoons (30g) tomato paste
• 1 tablespoon ras el hanout (see Note 2)
• ½ teaspoon ground coriander
• ½ teaspoon ground cumin
• 2 medium (~ 20 oz / 570g total) sweet potatoes, peeled and finely diced into ¼” cubes, see Note 3 for instructions)
• 4 cups (960 mL) low-sodium vegetable broth (see Note 4)
• 1 cup (240 mL) water
• 1 bay leaf
• Freshly cracked black pepper
• Several squeezes of fresh lemon juice

For serving

• 1 handful (~12g) cilantro leaves and tender stems, chopped
• 1 small handful (~5g) fresh mint leaves, chopped or torn with hands
• ~ ½ cup (120g) creamy coconut yogurt (see Note 5)
• Flatbread to serve 4 (optional)

Instructions

• Add the red lentils to a bowl, cover with water, and soak for 20 minutes.

  Multitasking: In the meantime, prep the onion and sweet potatoes (I prep the garlic, ginger, and green chili while the onions cook).

  After 20 minutes, drain the lentils and rinse with fresh water.
• Heat the olive oil in a Dutch oven or soup pot over medium heat. Once shimmering, add the onion with a pinch of salt. Cook, stirring occasionally, until nicely golden brown, 12 to 15 minutes. If the onions brown too quickly, add a splash of water and/or lower the heat a touch.

  Multitasking: If you feel comfortable multitasking, you can use this time to prep the garlic, ginger, and green chili.
• Add the garlic ginger, green chili if using, and tomato paste. Stir almost constantly for 2 minutes, stirring the tomato paste into the aromatics. Add the ras el hanout, coriander, and cumin. Stir constantly for 30 seconds. If it starts to dry out, add a splash of water to deglaze the pan.
• Add the finely diced sweet potatoes, lentils, vegetable broth, water, bay leaf, 2 teaspoons of kosher salt, and several cracks of pepper.

  NOTE: If using sea salt or Morton’s kosher salt, use 1 ¼ teaspoons. If using table salt, use 1 teaspoon.
• Stir to combine and bring to a boil, then reduce the heat to a simmer. Simmer, uncovered, until the lentils are soft and sweet potatoes are tender and have softened, about 25 minutes. Remove from the heat and scoop out the bay leaf.

  NOTE: If the sweet potatoes still have some bite, simmer for another 5 minutes or until they're tender.
• Add an immersion blender to the pot and start on low speed. Blend roughly half of the soup until it’s thicker and creamy but some texture still remains. Don’t blend it all!

  If you don't have an immersion blender, carefully transfer roughly half of the soup to a stand blender. Remove the center cap and replace it with a dish towel to allow venting, and blend until pureed. Stir the puree back into the soup.
• Add several squeezes of lemon juice and the cilantro to the soup. Taste, adding salt or pepper as needed. Serve in bowls and garnish with a dollop or two of yogurt, a drizzle or two of extra virgin olive oil, and the chopped mint. If desired, serve with flatbread on the side.

Notes

General note: To make this soup as efficiently as possible, use the multitasking steps listed in the instructions. 

Note 1: This adds a subtle heat. If you want spicy, use the whole pepper.

Note 2: If ras el hanout is not available, you can have a few options:

1. 1. Use garam masala for an Indian-spiced version
   2. Use the following spices: ½ tsp each ground coriander, cumin, and ginger; ¼ tsp each ground turmeric, cardamom, cinnamon, freshly grated nutmeg, black pepper, and cayenne pepper
   3. Try making this ras el hanout recipe from a Moroccan food writer.

Note 3: No need to be precise about the sweet potato shape; just make sure that they are small-diced so that they fully soften in the time allotted. If you want precise instructions on how to finely dice a sweet potato, here they are:

1. 1. Using a sharp knife, cut the peeled sweet potato in half crosswise.
   2. Cut side down, slice from top to bottom into 4 to 5 planks (depending how thick the sweet potato is); the planks should be about ¼” (~7 mm) in thickness.
   3. Stack two planks on top of another, then cut them lengthwise (about ¼”) into strips.
   4. Then cut the strips crosswise (¼”) into small cubes.

Note 4: If using regular vegetable broth instead of low-sodium, you’ll need to use considerably less salt. Start with just ¼ teaspoon and add more to taste at the end.

Note 5: My go-to yogurts are Culina or Cocojune, which are vegan coconut-based yogurts that are creamy, tart, and have no sweet undertone.

Nutrition

Serving: 2cups (470g) | Calories: 441.1kcal | Carbohydrates: 68.7g | Protein: 15.6g | Fat: 11.8g | Saturated Fat: 1.8g | Polyunsaturated Fat: 0.2g | Sodium: 769.1mg | Potassium: 1427.7mg | Fiber: 12.6g | Sugar: 14.8g | Vitamin A: 16667IU | Vitamin C: 31.4mg | Calcium: 71.8mg | Iron: 4.1mg

The post Red Lentil Soup appeared first on Rainbow Plant Life.

Pile it high on toasted bread and enjoy a lunch of perfectly balanced bites—chunky chickpeas and crunchy veggies in creamy vegan mayo with a zingy brightness courtesy of lemon, mustard, and briny capers, plus plenty of dill for herby freshness.

Table of Contents:
1. Ingredient notes
2. Step-by-step instructions
3. Tips for making this recipe
4. Frequently Asked Questions
5. Recipe card with notes

If at first you don’t succeed…go back to the classics 

My initial vision for this recipe involved a tahini-yogurt sauce coating the chickpeas, similar to what I use in my (mind-blowingly good) vegan potato salad. But chickpeas ≠ boiled potatoes, and even with the best creamy, high-fat coconut yogurt…well, it was good, but it tasted too healthy (you know what I mean).

So I pivoted to the classic stuff, vegan mayo, and it was an instantly better sandwich. Creamy, indulgent, nostalgic. All the things. 

I guess part of being a recipe developer is knowing when not to reinvent the wheel, because the wheel (vegan mayo) makes for a pretty bangin’ chickpea salad.

So use vegan mayo and make the creamy-crunchy, luscious-and-zippy chickpea salad you deserve, and then craft the sandwich of your dreams. 

Ingredient notes

Chickpeas

Regular ol’ fuss-free canned chickpeas do the trick beautifully here. Chickpeas are rich in protein and fiber, which makes them a super satiating winning combination. 

Vegan mayo

As I mentioned earlier, I tried a few other ingredients in my quest to make this chickpea salad indulgently creamy but, ultimately, none did the job as well as vegan mayo. 

The recipe includes a range in the amount of mayo, so add according to your desired creaminess—½ cup (112g) for a creamier, richer mouthfeel, ⅓ cup (75g) for a lighter vibe.

Favorite brands: My faves are Just Mayo and Follow Your Heart Vegenaise, but I also like Sir Kensington’s Vegan Mayo.

Substitute: If you hate vegan mayo for whatever reason, I’ve included instructions for whipping up a substitute in the FAQs. It’s good, but not as good as the original!

The tangy trio: capers, lemon, Dijon mustard

These three work their brightening magic on this chickpea salad—they cut through the richness of the mayo and punch things up with some serious zing.

Aromatics & veggies

Everything in this category is chosen for a specific purpose:

• Red onion gives a subtle sharpness that contrasts beautifully with the creamy consistency;
• Dill (a classic component in chickpea salads) brings a herbaceous freshness;
• Celery (optional) adds a refreshing crunch;
• And garlic because of course, and I won’t be explaining myself further.

That said, you have room to riff! Check out the Tips section for customization ideas. 

Step-by-step instructions

Add the onion, celery (if using), dill, and capers to a food processor and pulse until everything is finely chopped.

Add the chickpeas and pulse until they’re crumbled into small pieces (but not pureed).

Transfer the mixture to a large bowl and fold in the dill pickle relish, garlic, lemon zest, lemon juice, mustard, black pepper, kosher salt, and mayo.

Mix well and taste, adjusting seasoning and adding more lemon juice or mustard as desired.

Scoop chickpea salad onto toasted bread, top with sandwich fixings and sprinkle with salt and pepper. Serve as an open-faced sandwich, or top with another slice of bread and slice in half. 

Tips for making this recipe

My ideal sandwich experience

Sandwich-making is an intensely personal endeavor. But if you want to be my sandwich twin, follow these steps:

1. Use good-quality bread—not squishy sandwich bread with 28 different ingredients that will disintegrate as soon as you scoop a generous amount of filling on it.
2. Toast your bread for a little textural contrast. A toaster or toaster oven will do, but for a seriously indulgent sandwich, toast your bread in a frying pan with a bit of olive oil. 
3. Rub that toasted bread while still warm with a halved garlic clove. It gives instant garlic bread vibes (some of the best vibes out there, in my opinion).
4. Top with the fixings that make your heart sing! 

Customization options: the filling

Add some heat: Add ½ of a jalapeño pepper or serrano pepper. Roughly chop it up and add it to the food processor when you add the onions and dill. Or fold in a few teaspoons of Calabrian chili paste when you add the mayo.

Veggie power: Add more veggies by dicing up a small red or yellow pepper and adding it along with the red onion. Or add a couple Persian cucumbers. If adding more veg, you may need to add more salt to taste, and possibly more lemon juice.

Olive this sandwich: Some smashed and chopped castelvetrano olives (or other mild green olives) would be fun here!

Same vibes, different salad: Looking for a faux tuna-style chickpea salad sandwich? Try my Vegan Tuna Salad, which tastes shockingly similar to tuna salad.

Customization options: the sandwich fixings

Wanna move beyond the standard lettuce and tomato fixings? Permission enthusiastically granted. Try:

• Thinly-sliced red onion + cucumbers + capers + everything-but-the-bagel seasoning
• Thinly-sliced radishes and carrots, quickly pickled in lemon juice, salt, and a bit of sugar
• Pickles. That’s the whole idea. Lots. Of. Pickles. Or, pickles and pickled jalapeños. 

Bonus idea: Try serving this as an open-faced sandwich! And while you’re at it, top with broccoli sprouts or microgreens, cucumber ribbons, avocado, and a drizzle of extra virgin olive oil for #californiavibes

Gluten free? If you can’t find gluten-free bread you like, use this filling in a wrap or turn these into lettuce cups!

Frequently Asked Questions

Did this chickpea salad level up your lunchtime game? Leave a rating and review below and tell me all about it—I’d love to hear how you customized your sandwich!

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Chickpea Salad Sandwich

This low-effort, high-impact chickpea salad sandwich is the antidote to your sad desk lunch! Chickpeas are mashed up and coated in a zingy, creamy dressing with bites of crisp veggies for textural fun. Sandwich a scoop between toasted, garlic-rubbed bread, or make it your own!

Course Lunch

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Prep Time 20 minutes minutes

Cook Time 5 minutes minutes

Total Time 25 minutes minutes

Servings 5 to 6 sandwiches

Calories 435.8kcal

Author Nisha Vora

Ingredients

• ½ heaping cup (90g) roughly chopped red onion (about ½ small onion)
• ½ heaping cup (90g) roughly chopped celery (optional, see Note 1)
• ½ cup (15g) fresh dill, tightly packed (no tough stems)
• 2 tablespoons (25g) capers, drained
• 2 (15-ounce / 425g) cans chickpeas, drained and rinsed
• 2 tablespoons (36g) dill pickle relish (or 2 dill pickles, roughly chopped)
• 1 fat clove garlic, minced, grated, or crushed with a press
• 1 small lemon, zested and juiced (see Note 2)
• ⅓ to ½ cup (75 to 112g) vegan mayo (see Note 3)
• 1 teaspoon Dijon mustard (or whole grain mustard)
• Kosher salt and freshly cracked black pepper

For serving

• 10 to 12 slices sandwich bread (see Note 4)
• 1 to 2 cloves garlic, halved (if toasting bread)
• A few pats vegan butter (optional, if toasting bread)
• Sandwich fixings of choice (e.g., crisp lettuce, sliced tomatoes / cucumbers, pickles, etc.)

Instructions

• In your food processor bowl (see Note 5), combine the onion, celery if using, dill, and capers. Pulse repeatedly (don’t continuously blend) until the ingredients are finely chopped.
• Add in the chickpeas and pulse again until chickpeas are crumbled into small pieces but not pureed. Transfer the mixture to a large bowl.
• To the chickpea mixture, fold in the dill pickle relish, garlic, lemon zest, 1 tablespoon (15 mL) lemon juice, mustard, black pepper to taste, ½ teaspoon kosher salt, and mayo (½ cup / 112g mayo for a creamier, richer mouthfeel; ⅓ cup / 75g for a lighter vibe).
• Mix everything well with a spatula until well-combined and creamy. Taste, adding more lemon juice, mustard, salt, or pepper as desired.
• For toasted sandwiches (my preference): Lightly toast each slice of bread using a toaster, toaster oven, broiler, or a frying pan. While still warm, rub each slice of bread with the cut side of a halved garlic clove. If desired, spread a thin layer of vegan butter on one slice of bread.
• Assemble the sandwiches: Scoop a generous amount of chickpea salad onto each slice of bread. Top with sandwich fixings and sprinkle lightly with a pinch of salt and pepper (if desired, lightly drizzle the veggie toppings with extra virgin olive oil). Top with the remaining slice of bread and slice in half, or serve as open-faced sandwiches).

Notes

1. If you don’t love celery, feel free to omit it or replace it with the same amount of cucumber or red bell pepper. Or if you don’t have fresh celery, you can replace it with ½ to 1 teaspoon of celery seeds.
2. The lemon zest adds a bright lemony flavor. If you don’t want that, feel free to omit it or add just half of the zest, then taste and add more as desired.
3. Use ½ cup / 112g mayo for a creamier, richer mouthfeel; ⅓ cup / 75g for a lighter vibe. Our favorite vegan mayo brands are Just Mayo and Follow Your Heart Vegenaise; we also like Sir Kensington’s vegan mayo. If you need a mayo-free alternative, replace the mayo with: 1/4 cup (56g) well-stirred tahini, 4 oz (112g) creamy coconut yogurt, and 1 TBSP (14g) extra virgin olive oil.
4. This makes 5 to 6 sandwiches using standard sandwich bread. If you are using bakery-style bread, you’ll likely get 4 larger sandwiches.
5. If you don’t want to use your food processor: (1) finely chop the onion, celery, dill, and capers; (2) mash the chickpeas in a large bowl with a sturdy fork or potato masher until chunky; (3) mix in the chopped veggies/herbs and the dressing ingredients.

Nutrition

Calories: 435.8kcal | Carbohydrates: 70.7g | Protein: 17.1g | Fat: 13.6g | Saturated Fat: 0.5g | Polyunsaturated Fat: 0.97g | Monounsaturated Fat: 6.32g | Sodium: 744.7mg | Potassium: 684.1mg | Fiber: 14.2g | Sugar: 10.1g | Vitamin A: 1667IU | Vitamin C: 13.24mg | Calcium: 31.6mg | Iron: 3.8mg

The post Chickpea Salad Sandwich appeared first on Rainbow Plant Life.

Bottom line: we all deserve better than the mushy blandness of standard-issue oatmeal. This grown-up version uses steel-cut oats simmered in a miso-infused broth and layered with umami-boosters (nutritional yeast and soy sauce) for a robustly savory, tenderly chewy porridge—worlds away from the bland slop of instant or rolled oats.

Featuring sautéed Swiss chard for subtle crunch (and loads of nutrients) plus a drizzle of spicy, garlicky, nutty Chinese chili crisp stirred in at the end, this endlessly customizable breakfast is even achievable on busy mornings thanks to a make-ahead tactic!

Table of Contents:
1. Ingredient notes
2. Step-by-step instructions
3. Tips for making this recipe
4. Frequently Asked Questions
5. Recipe card with notes

Oatmeal for oatmeal-haters

Confession: I am not a fan of oatmeal.

It leaves a lot to be desired in the texture department, which is my diplomatic way of saying it’s the consistency of finely shredded cardboard boiled in glue. Also, it’s boring. There, I said it.

So what kind of oatmeal recipe does a self-proclaimed oatmeal-hater develop? A vastly better oatmeal that’s:

(1) Made with steel cut oats which retain a satisfyingly chewy texture;

(2) Super savory and packs in greens (eating vegetables for breakfast means you can strut around the rest of your day feeling superior); and

(3) Drizzled with my favorite condiment: Chinese chili crisp

I drew inspiration for this recipe from the month Max and I spent in Vietnam during our 2014 backpacking trip. All the hostels offered two breakfast options: 1) mediocre Bánh mì (pass since I could get a great Bánh mì on the street) or (2) congee (called cháo gà in Vietnamese), which is a warm, savory porridge. 

This recipe is decidedly not congee, but it’s a loving nod to the savory porridge I happily ate every morning in Vietnam.

Ingredient notes

Steel-cut oats

Because steel-cut oats are minimally processed as compared to instant or rolled oats, they come out on top in the nutrition department (typically, they’re higher in fiber and come with a lower glycemic index, meaning they stabilize blood sugar levels and give you a sustained energy release). 

AND they certainly come out on top in the texture department. Rather than breaking down into a baby-food-esque mush, they retain a chewy bite. 

They get a bad rep for taking a long time to cook but, in this recipe, they cook in a very reasonable 20 minutes. For those of you with hectic mornings, I’ve included a make-ahead option in the Tips section that slashes the cook time in half!

The Savory Trio

You’ve heard of miso soup, now meet miso oats: you’ll stir white miso into the boiling water before adding the oats, allowing them to cook in a savory base.

Once the oats are done cooking, you’ll add the other heavy-hitting umami-boosters in this savory trio: nutritional yeast and soy sauce. The result is an anything-but-bland oatmeal, layered with umami savoriness!

Leafy greens

Adding any vegetable to breakfast = win. Adding leafy greens to breakfast = epic win.

I chose Swiss chard because the sautéed leaves add a nice chew, and the stems lend a slight crunch. And also because it’s one of the healthiest vegetables on the planet, and this is a great way to get it into your diet.

Looking for another epic chard recipe? The Swiss Chard & Carrot Slaw with Crispy Bread Crumbs on page 385 of my cookbook, Big Vegan Flavor, is a must-make.

Substitute: Use lacinato kale (be sure to keep the stems!).

Chinese chili crisp

A drizzle of this all-star condiment levels up the entire dish with its signature combo of heat, salt, umami, crunch and, in my opinion, magic. If you have the time to make my homemade Chinese Chili Crisp (p. 187 of my cookbook, Big Vegan Flavor), it would be simply divine here.

Tips for buying: For store-bought chili crisp,  I love Lao Gan Ma and Mama Teav’s. I also like Momofuk and  Fly By Jing.

Step-by-step instructions

In a medium saucepan, bring the water to a boil. Once boiling, whisk in the miso until dissolved.

Stir in the oats. Reduce heat to low and simmer, uncovered, for 20 minutes, stirring occasionally.

Once the oats are tender with a slight bite, remove them from the heat. Rest covered, for 5 to 10 minutes, to thicken.

Stir in the nutritional yeast and soy sauce.

As the oats cook, heat the oil in a frying pan over medium heat, then add the Swiss chard stems and scallions. Cook for 2 minutes, then add the chard leaves and a pinch of salt and cook 1 to 2 minutes more.

Stir the chili crisp into the oatmeal, top with the sautéed greens, and enjoy!

Tips for making this recipe

Prep overnight, if you want

Because I want you to be able to enjoy this savory oatmeal even on busy mornings when you don’t have 20 minutes to cook the oats, here’s a make-ahead method that shaves ~10 minutes off the cook time:

The night before:
(1) In a medium saucepan, bring the water to a boil. Add the oats and stir to combine. Take off the heat and cover the pan. Leave on the counter overnight.

Note: Steel-cut oats may develop a bluish-green foam, especially if the soaking water contains certain minerals. While it’s harmless, you can avoid this by using filtered water.

In the morning:
(1) Return the saucepan to the stove and bring to a boil, then partially cover and simmer for 8 to 10 minutes, stirring occasionally, until the oats are cooked but still have a slight bite. 

(2) While the oats cook, add the miso to a glass and pour in a bit of hot (not boiling) water and whisk until the miso is dissolved.

(3) When the oats are done cooking, steam, covered, for 5 minutes, then stir in the miso slurry along with the nutritional yeast and soy sauce.

The chili crisp is NOT optional

There are plenty of recipes where a drizzle of chili crisp would be delightful but isn’t required, like my Malaysian curry noodle soup or these Chinese sesame noodles.

This is not one of those recipes. The chili crisp is as optional as the oats, i.e., it’s not optional and is, in fact, critical. The flavor it lends ties the whole dish together!

Customize with toppings and mix-ins

Pump up the protein

Got baked tofu or air-fried tofu leftover from dinner the night before? Toss them on the oatmeal!

Or, for a no-prep protein topper, add small cubes of either (a) soft tofu—they contribute a soft, cooling contrast—(b) firm tofu, or (c) store-bought smoked tofu.

If you’re a fan of vegan egg products like Just Egg, scramble an “egg” or make an “omelet” and throw that on top!

Vary the veggies

Instead of chard, you can also use lacinato kale or bok choy (saute the white stems first, then the green leaves).

Or go in another direction and top with these crispy roasted mushrooms (SUCH a fun texture contrast). Or, try steamed broccoli/broccolini drizzled with toasted sesame oil and sesame seeds.

Another fun option: Roast cherry tomatoes with olive oil, salt, pepper, and garlic and use that as a topper. Instructions can be found in my recipe for Crispy Beans and Juicy Tomatoes for New York Times Cooking (→ gift link!).

In fall or winter, leftover roasted butternut squash or kabocha squash would be fabulous folded into the oatmeal.

Frequently Asked Questions

Was this savory oatmeal the fun shake-up your breakfast routine needed? Let me know by leaving a rating and review—I love hearing what you think!

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Savory Oatmeal with Chili Crisp

Swap bland, mushy oatmeal for this vastly superior savory oatmeal with chili crisp! Featuring tender, chewy steel-cut oats cooked in an umami-rich broth, sautéed greens, and a drizzle of Chinese chili crisp for spicy, garlicky crunch, this warming breakfast is a uniquely satisfying, nourishing start to your day!

Course Breakfast

Cuisine Chinese-Inspired

Diet Gluten Free, Vegan, Vegetarian

Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Total Time 35 minutes minutes

Servings 4 (1 cup / 240g per serving)

Calories 367kcal

Author Nisha Vora

Ingredients

• 4 cups (960 mL) filtered water
• 1 ½ tablespoons white miso
• 1 ⅓ cups (240g) steel-cut oats
• 3 tablespoons (15g) nutritional yeast
• 1 ½ tablespoons soy sauce or tamari (see Note 1)
• 1 medium head (~ 8 oz / 227g) Swiss chard (see Note 2)
• 3 scallions, thinly sliced on a bias (reserve dark green tops for garnish)
• 1 ½ tablespoons olive oil or neutral-flavored oil of choice
• 2 tablespoons (30g) Chinese chili crisp (see Note 3)

Optional Protein Toppers (pick one)

• soft or firm tofu cubes
• Baked Tofu
• Air Fried Tofu
• edamame
• smoked tofu

Instructions

• Bring the water to a boil in a medium saucepan. Once boiling, add in the miso, whisking to dissolve.
• Add the oats and stir to combine. Reduce the heat to low and simmer, uncovered, for 20 minutes, stirring occasionally to prevent sticking, or until oats are tender but still have a bite and are chewy. If the water gets low during cooking, add a bit more.
• Take off the heat and cover for 5 to 10 minutes to thicken. Then stir in the nutritional yeast and soy sauce.
• While the oats cook, prep and cook the chard: Strip out the center ribs from the chard, either using your fingers in a pinching motion or using a sharp knife.

  a. Slice the ribs thinly, then wash and dry; keep separate from the leaves.

  b. Tear the leaves into about 2” (5 cm) pieces, then wash and dry; keep separate from the ribs.
• Heat the oil in a large frying pan over medium heat. Once hot, add the chard stems and scallions (whites/light greens). Cook for 2 minutes, stirring occasionally, then add in the chard leaves and season with a pinch of salt. Stir frequently (tongs are helpful) for 1 to 2 minutes, or until the leaves are a bit softer but the stems are still a bit crunchy.
• Assemble: Divide hot oatmeal between four bowls. Stir 1 ½ teaspoons of chili crisp into each bowl, then top each bowl with the chard and garnish with scallion greens and any optional protein topper. Taste and add more chili crisp as desired.

  NOTE: If the oatmeal has thickened too much before serving, loosen it with a little bit of water
• If keeping leftovers, store the oats and greens separately; add a splash of water to thin out leftover porridge when reheating.

Notes

1. To make this recipe gluten-free, use tamari or gluten-free soy sauce and be sure to use gluten-free certified steel cut oats.
2. This yields about 4 tightly packed cups (120g) of chard leaves and about ⅔ cup (80g) of sliced stems. You can also use lacinato kale.
3. For store-bought chili crisp,  I love Lao Gan Ma and Mama Teav’s. I also like Momofuk and  Fly By Jing. If you have my cookbook Big Vegan Flavor, my homemade Chinese Chili Crisp on page 187 will certainly take this recipe over the top!

Nutrition

Serving: 240g | Calories: 367kcal | Carbohydrates: 49.6g | Protein: 12g | Fat: 14g | Saturated Fat: 1.6g | Polyunsaturated Fat: 0.21g | Monounsaturated Fat: 0.09g | Sodium: 699.2mg | Potassium: 769.8mg | Fiber: 9.3g | Sugar: 3.5g | Vitamin A: 600IU | Vitamin C: 19.14mg | Calcium: 47.7mg | Iron: 5.6mg

The post Savory Oatmeal with Chili Crisp appeared first on Rainbow Plant Life.

It’s brightened by preserved lemons and lemon zest and fancied up with an herby olive oil drizzle and lemony yogurt dollop. YUM!

Make this when you want warm-you-from-the-inside-out nourishment, or wholesome indulgence, or cozy comfort food…or, in other words, a really good lentil soup.

Table of Contents:
1. Ingredient notes
2. Step-by-step instructions
3. Tips for making this recipe
4. Frequently Asked Questions
5. Recipe card with notes

In a world of mediocre lentil soups, eat this really good one

There are probably a million-plus lentil soups out on the internet, so I wanted this one to be a little different. Not complicated or fussy, but unique and fun. So let’s talk about two of my favorite elements in this recipe (also two of my favorite things to talk about in general): preserved lemons, and toppings.

If you’re new to preserved lemons, I’m so excited for you—they’re salted and fermented lemons with a truly singular savory-salty-citrusy flavor and used in various Middle Eastern and Mediterranean recipes. I always have them on hand. I make the preserved lemon vinaigrette from my cookbook, Big Vegan Flavor (p. 164) at least once a month, I use them in mocktails, and I love to fold them into different stews and soups like this one.

They add their quintessential funky lemony flavor that makes people ask, “What is that flavor in the background?”

Second, toppings. If you know me at all, you know I love a topping. The herby oil topping in this recipe (fresh herbs + lemon zest + olive oil) is simple but so effective, adding richness and freshness.

Add to that a dollop of creamy yogurt (fun fact: in Middle Eastern as well as Indian cooking, yogurt is often incorporated in contexts like this), and you’re looking at an utterly indulgent soup experience.

Watch the video

How I made LENTIL SOUP taste 10x BETTER

With over 135K views on Youtube, this Mediterranean Lentil Soup recipe has been a hit with my community. I hope you love it just as much!

Ingredient notes

Green lentils

Great news—your standard, budget-friendly supermarket green lentils are ideal for this soup! Brown lentils would also work. While I love French Green lentils (aka Puy lentils) and black Beluga lentils, they’ll take longer to cook here, so my recommendation is to save those pricier lentils for your salads and side dishes.

Looking for a red lentil soup? Look no further than my Red Lentil Soup! It’s deeply warming and spiced and has melt-in-your-mouth sweet potatoes!

Onions

I firmly believe that every good soup starts with golden brown onions (or onion-adjacents, like leeks). This means that you’re going to be spending 10 to 15 minutes sautéeing these bad boys at the start of this recipe. I promise you this is not only worth it, but critical to developing the most flavorful soup base possible.

I actually tried this recipe with onion and fennel because I like pairing fennel with preserved lemons, but it crowded the pan too much and didn’t allow the onions to brown >> less flavor.

So I said goodbye to my dear fennel, thinking I would miss it—but the value added by browning the onions far outweighed the addition of fennel.

TLDR: Spend the time and wait until the onions turn golden brown. Your patience will pay dividends and give your soup serious depth of flavor.

Preserved lemons

When I develop recipes for hearty soups and stews, I’m often going for cozy-with-a-dash-of-fun-zippiness. Preserved lemons are one of my favorite ways to bring some brightness to meals like this one. They lend this soup a unique umami flavor and lemony edge that keeps it feeling light and fresh despite being a soup.

Tips for buying: You can find preserved lemons at Middle Eastern markets or online (and my Whole Foods now sells them).

For DIY-ers: Make them yourself using my recipe! Be warned—these need to ferment for three weeks

Substitute: Omit and when finishing the soup, stir in one tablespoon of lemon zest.

Spices

To complement the Middle Eastern-inspired addition of preserved lemons, I also add ground coriander and Aleppo pepper. The citrusy flavor of coriander complements the lemony flavors in the soup (hi, preserved lemons and lemon zest) while the Aleppo pepper adds a mild kick.

Nutritional yeast

As in my lemony chickpea soup, this recipe calls for some nutritional yeast stirred in at the end. It adds a savory depth of flavor, but it also naturally thickens the soup a bit. Start with 2 tablespoons, taste, then add more as desired.

Herb topping

I love my wholesome meals with a dash of indulgence—and this herby oil topping is exactly that. You’ll finely chop fresh basil, dill, parsley, or a mix of them, and combine the herbs with lemon zest and good quality olive oil. That’s it! Spooned over the soup before serving, it adds a luxurious mouthfeel and a fresh, herby flavor.

Step-by-step instructions

Heat the olive oil in a Dutch oven over medium-high, then add the onions and a bit of salt. Cook until softened and golden brown, stirring occasionally, 10 to 15 minutes.

Add the carrots, garlic, and preserved lemon peel, stirring frequently for 5 minutes until carrots begin to soften.

Add the Aleppo pepper and coriander and stir constantly for 30 seconds.

Pour in the broth, water, lentils, bouquet garni (bay leaves and thyme sprigs), and black pepper, then cover and bring to a boil. Simmer, covered, for 20 minutes, or until lentils are tender. 

As the soup simmers, make the Herby Oil: combine the lemon zest, chopped fresh basil/dill/parsley, olive oil, and flaky sea salt.

Prepare the yogurt sauce (optional): in a bowl, stir together the yogurt with lemon juice, salt, and pepper.

When the lentils are tender, remove the bouquet garni and stir in the nutritional yeast. Cook, uncovered, for 1 to 2 minutes.

Remove from the heat and stir in the lemon juice. 

Top each bowl of soup with the herby oil and yogurt sauce (if using). Serve with crusty bread!

Tips for making this recipe

Multitask

The first step of this recipe—browning the onions—takes at least 10 minutes, if not closer to 15 minutes. It doesn’t require you to babysit the pan, just occasional stirring.

Translation: this is time you can use to prep other ingredients, if you feel comfortable! If you want to give it a try, I recommend chopping the garlic, carrots, and preserved lemon peel and measuring out the spices during this time.

Don’t skip the toppings!

This lentil soup is good on its own, but the toppings are what give it an indulgence factor that sets it apart from other lentil soups.

Indulgence booster #1: An herby oil made of finely chopped herbs (basil, dill, flat-leaf parsley, or a mix of these), lemon zest, and enough good-quality olive oil to make it adequately spoonable. This topping is so transformative that I consider it mandatory in this recipe.

Indulgence booster #2 (optional): Yogurt brightened with some lemon juice and a bit of salt and pepper. I recommend a tangy & creamy yogurt with no sweet undertones (I love Culina or Cocojune coconut-based yogurts). If you can’t find that, skip the yogurt, or sub with vegan sour cream (I like Violife’s Just Like Sour Cream).

You’ll have plenty of time to prepare both of these components while the soup simmers. When it’s time to serve, spoon the herb oil over each bowl and (optionally), dollop with a spoon of the yogurt.

Adjust the salt as needed

I use regular vegetable broth in this recipe, which has a fair amount of salt, so if you happen to be using low-sodium vegetable broth, you’ll need to add considerably more salt to season.

Recommendation: Imagine Organic makes the best store-bought vegetable broth IMO, but if you really want to take this soup over the top flavorwise, use some better than bouillon “no-chicken” broth base with water instead of broth (this is what I use in my really good white bean soup).

The package recommends using 1 tsp for every 1 cup water, but that can be a bit salty, so I’d start with 2 ½ teaspoons for 5 cups (1.2 L) of water and add more to taste.

Frequently Asked Questions

Did this lentil soup warm you up from the inside out? Let me know by leaving a rating and review below. I love hearing from you!

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Mediterranean Lentil Soup

This lentil soup is the definition of wholesome indulgence! Made from pantry staples with great flavor from browned onions and preserved lemons for a unique brightness. Topped with a drizzle of luxurious herby oil, this hearty, warming lentil soup is just what you need this season.

Course Dinner, Lunch

Cuisine Mediterranean

Diet Vegan, Vegetarian

Prep Time 10 minutes minutes

Cook Time 45 minutes minutes

Total Time 55 minutes minutes

Servings 4

Calories 360.3kcal

Author Nisha Vora

Ingredients

• 4 tablespoons extra virgin olive oil, divided
• 1 large yellow onion diced (~2 cups / 300g once diced)
• Kosher salt and freshly cracked black pepper
• 3 medium carrots, scrubbed and diced (6 to 7 oz / 170 to 200g diced)
• 6 cloves (22g) garlic, finely chopped
• 2 tablespoons (18g) preserved lemon peel, finely chopped (see Note 2)
• 1 teaspoon Aleppo pepper 1 ½ to 2 tsp for spicy
• 2 teaspoons ground coriander
• 4 cups (960 mL) vegetable broth (see Note 3)
• 1 cup (240 mL) water (or more broth)
• 1 cup (200g ) green lentils (or brown lentils)
• 2 to 3 tablespoons (10 to 15g) nutritional yeast

Bouquet Garni: use kitchen twine to tie together (see Note 4)

• 2 bay leaves
• 8 to 10 sprigs (1.5 to 2g) thyme

For serving

• 1 medium lemon
• 1 cup (16g) fresh basil leaves, dill, and/or flat-leaf parsley (see Note 5)
• Flaky sea salt
• ½ cup (4 oz / 120g) plain-flavored yogurt (optional but recommended, see Note 6)
• Crusty bread to serve 4 or 6

Instructions

• Heat 2 tablespoons (28g) of olive oil in a Dutch oven or soup pot over medium-high. Once shimmering, add the onion plus ½ teaspoon kosher salt. Cook until onion has softened and is golden brown, stirring occasionally, 10 to 15 minutes. If the onions brown too quickly, add a splash of water and scrape up any browned bits.

  a. While the onions cook, you can prep some of the other ingredients.
• Add the carrots, garlic, and preserved lemon peel. Stir frequently until carrots are just starting to soften, about 5 minutes. Add the Aleppo pepper and coriander and stir constantly for 30 seconds. If things are browning quickly or the spices dry out, deglaze with a splash of water and lower the heat a bit.
• Pour in a splash of broth and scrape up any browned bits. Add the remaining broth, 1 cup (240 mL) water, lentils, herb bundle, and about 10 twists of black pepper. Stir well, cover, and bring to a boil.
• Once boiling, reduce the heat to a simmer. Simmer, covered, for 20 minutes, or until lentils are tender, occasionally uncovering to ensure the soup isn’t bubbling rapidly (the lentils will cook unevenly).
• While the soup simmers, make the Herb Oil: Zest the lemon. Finely chop the fresh herbs. Mix herbs and lemon zest together in a small bowl. Stir in 2 tablespoons (28g) good-quality olive oil and season with two pinches of flaky sea salt. Taste, adding more olive oil or salt as desired (I like more olive oil for richness and so it becomes a looser “herb oil”).
• While the soup simmers, make the yogurt sauce (optional): In a small bowl, mix the yogurt with 1 tablespoon lemon juice, and season with salt and pepper.
• When the lentils are tender, scoop out the bay leaves and thyme; discard. Stir in the nutritional yeast and gently cook, uncovered, for 1 to 2 minutes. Remove from the heat and stir in 1 tablespoon lemon juice. Taste, adding more lemon juice or salt as desired. For a richer, savory flavor, add the extra 1 tablespoon nutritional yeast.
• Serve soup in bowls and spoon with the Herb Oil and a dollop of yogurt sauce, if using. Serve with crusty bread.

Notes

1. The prep time assumes you multitask. Since the onions take a while to brown, I use this downtime to prep everything else: chop carrots, garlic, lemon peel, measure out spices, etc.
2. You can include the preserved lemon flesh but remove seeds and rinse the flesh, as it’s salty. If you don’t have preserved lemons, skip this. Add 1 tablespoon lemon zest to the soup when it’s done simmering.
3. If using low-sodium vegetable broth, you will need to add considerably more salt. Imagine Organic makes the best store-bought vegetable broth IMO, but if you want to take this soup over the top, use better than bouillon “no-chicken” broth base (start with 2 ½ teaspoons for 5 cups / 1.2 L water, then add more as desired).
4. If you don’t have kitchen twine, just add the herbs loose (and fish them out at the end).
5. I love using mostly basil with a little bit of dill. The basil is best when used on day 1 though, as the basil in leftover Herb Oil will blacken in the fridge.
6. My go-to yogurts are Culina or Cocojune, which are vegan coconut-based yogurts that are creamy, tart, and have no sweet undertone. A standard thin vegan yogurt will not add much in terms of texture or flavor, so I’d skip it altogether.

Nutrition

Calories: 360.3kcal | Carbohydrates: 44.1g | Protein: 14.7g | Fat: 14.3g | Saturated Fat: 2.1g | Polyunsaturated Fat: 0.36g | Monounsaturated Fat: 0.11g | Sodium: 819.7mg | Potassium: 703.5mg | Fiber: 10.6g | Sugar: 6g | Vitamin A: 611IU | Vitamin C: 13.5mg | Calcium: 56.6mg | Iron: 3.7mg

The post Mediterranean Lentil Soup appeared first on Rainbow Plant Life.

I know, I know–we vegans love to talk about meat substitutes tasting “exactly like meat.” But I have a nonvegan partner to keep me honest–and this vegan pulled pork has him fooled. Every. Single. Time.

The soy curls take on a crisp-chewy texture during the pan-fry, then get tossed with my homemade BBQ sauce until they are a sweetly smoky pile of savory shreds with a hint of zingy spice.

Try them first in this quintessential summer sandwich, with a creamy slaw and juicy heirloom tomatoes, and then try them in any meal that could use a saucy, meaty upgrade!

Table of Contents:
1. Ingredient notes
2. Step-by-step instructions
3. Tips for making this recipe
4. Frequently Asked Questions
5. Recipe card with notes

Vegans can get down with BBQ

I wasn’t sure if I’d have time to share this recipe this summer, but after I packed leftover sandwiches for my friend Sarah, she texted me, and I quote, “Yooo that was everything. I didn’t fully realize that it was summer until this sandwich. The textures! The sauces! The spice! The bun! Perfection.”

And that text was enough to convince me, okay, everyone deserves to have this magical concoction before summer ends.

Of course you can eat this saucy savory stuff year-round, but the combination of sticky BBQ-coated “meat,” heirloom tomatoes, and coleslaw piled on a bun = peak summer vibes.

And, once again, I’m out here singing the praises of soy curls (flashback to my Ultimate Vegan Tacos!) because they make this pulled pork alternative so convincingly meaty, I genuinely don’t think the average person would know they’re not eating meat. Max certainly has an “I can’t believe this isn’t meat” moment every time!

Ingredient notes 

Soy curls

Or as I like to call them: Sexy Protein Swoops.

Soy curls are produced by Butler Foods and made from a single ingredient: non-GMO whole soybeans. They come dehydrated (think: incredibly nutritious space food) so they need rehydrating, preferably with a flavor-powerhouse or two (more on that below!). 

So, why soy curls? So glad you asked: I’ve tried making pulled pork with jackfruit as well as mushrooms, and they’re both good, great even. But when it comes to achieving a realistic meaty texture, the soy curls blow the competition out of the water. 

Soy curls have a naturally chewy, meat-adjacent texture and when you (1) slice them thinly and (2) pan fry them until crisp, they assume the shredded texture of pulled pork!

Bonus? They’re also higher in protein than versions made with jackfruit or mushrooms

Better Than Bouillon No Chicken Base

When it comes to lending seriously meaty flavor to the soy curls, we are not pulling our punches: we add Better Than Bouillon No Chicken Base to the water that rehydrates the curls, which infuses them with a savory depth of flavor right out of the gate. 

Substitute: You can use vegetable broth instead (though you will forfeit some of that umami-heavy flavor).

Tips for buying: My local Whole Foods sells it, but you can find it on Amazon. An alternative brand like this one will also work (affiliate links).

Tamari (or soy sauce) 

Time for phase 2 of savory, meaty flavor layering! After being rehydrated and squeezed of excess liquid, the curls get tossed in tamari for an umami boost.

Tamari is similar to soy sauce so you can use either during this step. If gluten free, use tamari or GF soy sauce.

Cornstarch

AKA, the hardworking hero of so many batters (see my fried tofu recipe)–and it does not disappoint here. A sprinkle of cornstarch is all the soy curls need to prep them to get crispy during the pan-fry.

Substitute: If needed, you can use arrowroot powder. It will make the soy curls stick together, so to avoid gumminess, use a thin spatula to separate the pieces as best you can before they’re done pan frying.

A truly epic BBQ sauce

Once the soy curls are pan-fried until crisp-chewy, they’re coated in my ridiculously good sweet, tangy, slightly spicy barbecue sauce.

Developing this recipe was a labor of love–I tinkered with it for weeks, tasting countless store-bought BBQ sauces until mine tasted as good as the best in the bunch.

Substitute: Of course, if you need a shortcut, feel free to use your favorite store-bought barbecue sauce!

Ingredients for Coleslaw 

While the soy curls soak and cool down, whip up the coleslaw.

You can prep the vegetables and dressing ahead of time and store them separately in the fridge for a few days. Simply dress the veggies before serving. 

Step-by-step instructions

Combine the water and Better Than Bouillon in a saucepan. Once barely simmering, take off the heat and add the soy curls. Soak for 10 minutes off the heat. 

Drain the soy curls, then transfer to a plate to slightly cool.

When cool enough to handle, squeeze out the liquid from the soy curls, one handful at a time.

Slice thicker pieces lengthwise, about ~¼ inch thick (or just roughly chop).

Add the tamari to the soy curls ½ tbsp at a time, tossing between additions, then sprinkle with cornstarch and cracked black pepper until all curls are battered.

Heat the oil in a large frying pan over medium heat. Add the soy curls and cook for 10-12 minutes, stirring every 2 minutes, until browned and crisp.

Reduce the heat to low and pour in the BBQ sauce. Toss the soy curls for 30 seconds until well-coated and saucy, then remove from the heat.

Tips for making this recipe

Squeeze out the soy curls–like you mean it

After the soy curls have been rehydrated, drain them, and then squeeze out the extra liquid–with oomph. The more liquid you can extract from the soy curls, the better they will crisp during the fateful pan-fry, and the more satisfying the resulting texture will be.

Exactly how much liquid should you squeeze out? When I rehydrate 4 oz (114g) of soy curls, I typically squeeze a heaping ⅓ cup (90 mL) of liquid!

Slice the thicker pieces

After you’ve wrung out the excess liquid, slice any thicker soy curls lengthwise so they’re thinner (~¼ inch thick). Or you can try tearing them apart with your hands, but slicing is easier in my experience. 

Thinly slicing the soy curls helps them approximate the texture of pulled or shredded meat–and the thinner pieces of soy curls will crisp up better, giving you a subtle crispness even after the soy curls are doused in BBQ sauce.

Need a shortcut?

Bookmark the homemade BBQ sauce recipe for another day (trust me, you’ll want to come back to it) and use your favorite store-bought BBQ sauce.

The world is your soy-ster

(…I’m so sorry.) If you’re anything like me, once you try this vegan BBQ pulled pork in a sandwich, you’ll be itching for new ways to serve it. The great news is it’s as versatile as it is delicious!

Here are some tasty ideas to use these BBQ soy curls.

• Make it a wrap: Load up your favorite wrap with BBQ soy curls, ranch dressing or Caesar dressing (very first recipe, p. 155, in my book Big Vegan Flavor), shredded lettuce or coleslaw, and halved cherry tomatoes. 
• Bowl style: Top quinoa, farro, or brown rice with the vegan pulled pork, diced avocado, shredded red cabbage and carrots, corn, and a drizzle of ranch or Caesar dressing.
• Leveled-up salad game: Start with romaine and butter lettuce, then make it fun with croutons (p. 229 in Big Vegan Flavor) or crushed tortilla chips, charred corn, BBQ soy curls, and cherry tomatoes. 
• Straight-up BBQ plate: Pile the BBQ soy curls next to roasted potatoes or potato salad, green beans, and corn on the cob. 
• Breakfast of champions: Mix the vegan pulled pork with potatoes or sweet potatoes, onions, and peppers for a killer breakfast hash. 
• Loaded potatoes: Stuff the pulled pork into a sweet potato and top with vegan sour cream, chopped tomatoes, and sliced scallions. 

Frequently Asked Questions

If this vegan BBQ pulled pork has you saying “Yooo that was everything” a la my friend Sarah, leave a rating and review below! It makes my day to hear from you all

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Vegan BBQ Pulled Pork Sandwich

This vegan BBQ pulled pork delivers the meaty, smoky, sticky sauciness of classic BBQ! Powered by chewy, umami, pan-fried soy curls tossed in a sweet-tangy BBQ sauce, it hits the spot any way you serve it–but piled with slaw and juicy tomatoes on a toasted bun, it makes for an unbeatable summer sandwich.

Course Dinner, Lunch

Cuisine American

Diet Vegan, Vegetarian

Prep Time 30 minutes minutes

Cook Time 20 minutes minutes

Total Time 50 minutes minutes

Servings 4 sandwiches

Calories 480.6kcal

Author Nisha Vora

Ingredients

•  ½ to ⅔ cup (120 to 160g) Homemade BBQ Sauce (or your fave store-bought BBQ sauce, see Note 1)
• 2 cups (480 mL) water
• 2 teaspoons Better than Bouillon “no chicken” base (see Note 2)
• 4 ounces (114g) soy curls
• 1 tablespoon tamari or (soy sauce), divided (see Note 3)
• 2 tablespoons (16g) cornstarch
• Freshly cracked black pepper
• 2 tablespoons avocado oil (or olive oil)

For serving

• Coleslaw (recipe card follows)
• 4 sturdy hamburger buns (or ciabatta rolls)
• Vegan butter for the buns (optional)
• 2 ripe tomatoes, sliced
• Pickles of choice (bread & butter for a sweet option)

Instructions

• If making Homemade BBQ sauce, make that first so it can cool to room temp.
• Heat the water and Better Than Bouillon in a medium saucepan until barely simmering, whisking to dissolve the BTB. Or, heat in the microwave until very warm.
• If there are a lot of fine soy curls crumbs, strain in a fine-mesh sieve, then measure them out. Add the soy curls to the hot broth and push down to submerge. Remove the pan from the burner. Soak for 10 minutes. Drain in a colander and let cool off a bit.

  a. While the soy curls soak and cool down, make the Coleslaw.
• Once the soy curls aren't super hot, squeeze out the liquid: Positioned over the colander, take one handful of soy curls, cupping them between both hands, give one firm and long squeeze until the broth goes from a steady stream to droplets. Set soy curls aside on a cutting board and repeat. You should have squeezed out a fair amount of liquid (~ heaping ⅓ cup or 90 mL).
• Slice the thicker soy curl pieces lengthwise so they’re ~ ¼” wide (or just roughly chop)—this helps the soy curls crisp up more.
• In a medium bowl, combine the soy curls with ½ tablespoon of tamari. Toss with your hands to coat (see Note 3). Add the remaining ½ tablespoon tamari and toss again. Then, add the cornstarch and several cracks of pepper and toss again to coat.
• Cook the soy curls: Heat a large frying pan (see Note 4) over medium heat with 2 tablespoons of oil for 2 minutes. Once shimmering, add the soy curls and stir to coat in the oil. Cook undisturbed for 2 minutes, then toss. Stir only every 90 seconds to 2 minutes, until browned and crisp on the outside, for a total of 10 to 12 minutes.

  Reduce the heat to low. Pour in the BBQ Sauce and toss with a silicone spatula to coat the soy curls in the sauce, cooking for just 30 seconds to prevent the soy curls from turning soggy.
• Toast the burger buns: If desired, spread a pat of butter on each set of buns, then toast, buttered side down, in a frying pan until golden brown (or toast in a toaster oven or toaster).
• Assemble: Scoop a generous amount of Coleslaw onto each bottom bun, then top with vegan BBQ “pulled pork” followed by a tomato slice and a few pickle slices. Top with the remaining bun.

Video

Notes

1. If you prefer a less saucy consistency, use ½ cup (120g) BBQ sauce.
2. If not using Better than Bouillon, replace it and the water with 2 cups (480 mL) good-quality veg broth.
3. If you are sensitive to salt, use just ½ tablespoon of tamari here.
4. If using a stainless steel pan, be sure to properly preheat it: preheat over medium heat for several minutes until a drop of water beads up and glides across the surface, then add the oil. Cook soy curls for 9 to 10 minutes.

Nutrition

Calories: 480.6kcal | Carbohydrates: 61.9g | Protein: 20.9g | Fat: 18.4g | Saturated Fat: 2.3g | Polyunsaturated Fat: 1.6g | Monounsaturated Fat: 8.6g | Sodium: 1168.1mg | Potassium: 1028mg | Fiber: 10.7g | Sugar: 18.4g | Vitamin A: 670IU | Vitamin C: 23mg | Calcium: 133mg | Iron: 4mg

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Coleslaw

Course Side Dish

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4 to 8

Calories 56kcal

Author Nisha Vora

Ingredients

• 2 ½ to 3 cups (150 to 200g) green and/or red cabbage, shredded (see Note 1)
• 1 cup (70g) shredded carrots (~ 1 large or 2 medium carrots, or pre-shredded)
• ½ to 1 jalapeño, thinly sliced (or finely chopped)
• 1 handful (12g) flat-leaf parsley, chopped
• ¼ cup (56g) vegan mayo, more as needed
• 2 teaspoons Dijon mustard
• 1 tablespoon apple cider vinegar
• 1 tablespoon freshly squeezed lemon juice
• ½ teaspoon onion powder
• 1 teaspoon celery seeds not celery salt
• 1 to 1 ½ teaspoons maple syrup (or sugar)
• Kosher salt and freshly cracked black pepper

Instructions

• Use a mandoline or a sharp knife to thinly slice the cabbage. For a very fine grate, use the large holes on a box grater. Use a box grater on the carrots, or use store-bought shredded carrots.
• In a large bowl, whisk together the mayo, mustard, vinegar, lemon juice, onion powder, celery seeds, and maple syrup. Season to taste with salt and pepper as needed.
• Add the cabbage, carrots, jalapeno and parsley if using. Toss to combine. Taste, adding more mayo for richness, more lemon juice or vinegar for tang, and salt/pepper to taste.

Notes

1. For a quicker version, use an 8 to 10 oz (225 to 285g) bag of premixed coleslaw instead of shredding the cabbage and carrots yourself.

Nutrition

Calories: 56kcal | Carbohydrates: 3g | Protein: 1g | Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 56mg | Potassium: 87mg | Fiber: 1g | Sugar: 2g | Vitamin A: 273IU | Vitamin C: 13mg | Calcium: 20mg

The post Vegan BBQ Pulled Pork Sandwich appeared first on Rainbow Plant Life.

It’s a true beauty, featuring toasted bread generously slathered with pistachio pesto and piled high with an easy, zippy slaw, juicy summer tomatoes, and a hunk of tofu pan-fried to crisp, golden perfection.

To be clear, this triumph of sandwich-ery is delicious in any season, but in the summertime? It positively sparkles.

Table of Contents:
1. THE Sandwich of summer
2. Ingredient notes
3. Step-by-step instructions
4. Tips for making this recipe
5. Frequently Asked Questions
6. Recipe card with notes

THE sandwich of summer

I could sit here and pile up words about how delicious this crispy tofu sandwich is, but I suspect that a better endorsement for this recipe is to tell you that my partner Max won’t stop requesting this for lunch.

And yes, I could stop there, but I can’t resist telling you that, while this sandwich feels like something you’d get for $23 at a well-regarded restaurant, it’s also fairly easy to put together.

The low-maintenance tofu preparation involves briefly pressing thick slabs of extra firm tofu, coating them in a simple batter (cornstarch, salt, a few spices), then pan-frying them in oil until they develop a gorgeous, golden-brown crust. I’ve been using my carbon steel pan for consistently perfect results (the tofu ends up looking like fried halloumi!) but you can just as easily use a nonstick pan.

Since it’s summer where I live, I am sandwiching the tofu slabs between generous smears of basil pesto (any other summer basil zealots in the crowd?) – but I see myself bringing this sandwich into other seasons by switching up the spread, veggies, toppings, etc.

I’ll wrap this up by quoting Max, who said yesterday after finishing this sandwich for lunch, “I’m gonna need these at least once a week.”

Ingredient notes

Extra firm tofu

Add this sandwich to the growing list of recipes where I give extra-firm tofu centerstage (Tofu Stir Fry, Tofu Tikka Masala, Vegan Curry with Tofu, to name just a few). It works beautifully here because it is both firm enough to hold up in a sandwich and soft enough to absorb other flavors (which wouldn’t be the case with super firm tofu).

Cornstarch

How do we get the tofu crispy with minimal prep and effort? By leaning on our old pal, cornstarch. It does the lion’s share of the work in the simple batter to help the tofu slabs develop that delectable golden crust when pan-fried.

Garlic and onion powder

What can I say? They’re a dynamic duo, and add a nice flavor base before the tofu gets pan-fried.

Basil pistachio pesto

This is a spin on my classic basil pesto, but with a time-saving ingredient swap: whereas the classic recipe calls for pine nuts, which you must toast, this spin uses pre-roasted pistachios! But if your heart longs for classic basil pesto, feel free to use pine nuts and toast them first.

Substitute: Nut allergy? Use a mixture of sunflower seeds and pepitas. Basil not in season? Sub in flat-leaf parsley.

Quick & spicy slaw

I love a sandwich with a slaw, but I didn’t want it to be time-consuming to put together (I believe in minimizing the steps between you and your sandwich). Hence, this super simple slaw: just cabbage, carrots, jalapeño for a little kick, and a simple vinaigrette-style dressing (for a lovely bright contrast to the pesto’s richness).

Ciabatta rolls

The bread is the backbone of a sandwich, and this sandwich deserves structural integrity, so I opt for ciabatta rolls (or another sturdy sandwich roll) over oft-squishy hamburger buns.

Substitute: Don’t have access to ciabatta rolls? Buy a loaf of ciabatta, slice it down the middle and then, into sandwich-sized pieces. 

Sandwich toppings

This is your opportunity to celebrate the produce that is in season! I’ve been using heirloom tomatoes, whatever lettuce the farmers market has, avocado, and a few extra basil leaves.

Pro-tip: Avocados and tomatoes are begging to be seasoned with salt and pepper, so lightly season them before adding them to your sandwich. Look at you, seasoning in layers! #yeschef

Step-by-step instructions

Tofu

Slice tofu crosswise into slabs that are ½ inch (12mm) thick. Press for 10 minutes. 

Combine cornstarch, salt, pepper, and spices.

Gently toss the tofu with the batter until evenly coated, taking care to not smash the tofu.

Check out the video below for how to batter the tofu.

How To Batter Tofu

Cook the tofu: Preheat a frying pan, add the oil, and pan-fry the tofu over medium-low/medium heat for 4 to 6 minutes (until a golden-brown crust forms on bottom).

Flip tofu and cook on the second side for 3 to 5 minutes. Transfer to a wire rack to cool and crisp up.

Basil-Pistachio Pesto

Pulse the roasted pistachios and garlic in a food processor. Add basil, lemon zest, lemon juice, salt and black pepper to taste, and nutritional yeast. Blend until a paste forms.

Stream in the olive oil and blend until the paste turns into a sauce.

Quick & Spicy Slaw

Shred the cabbage and carrots, thinly slice the jalapeño, and combine in a bowl.

Whisk together lemon juice, vinegar, mustard, maple syrup, salt and pepper. Stream in olive oil while whisking to emulsify.

Toss slaw veggies with dressing. Season to taste with salt/pepper or more olive oil/lemon juice.

Assembly!

Generously slather pesto on toasted buns/rolls.

Top with lettuce and crispy tofu, followed by seasoned avocado and tomato.

Add a handful of spicy slaw and a few bonus basil leaves.

Tips for making this recipe

Press the tofu

Since we’re keeping the tofu slabs thick, it’s extra important to remove some of the excess water. Pressing the tofu extracts excess water and has three key benefits:

1. Enables the tofu to absorb seasonings more effectively (which means more flavor!)
2. Makes the tofu less delicate, so you can flip it during the pan-fry without fear of the tofu breaking
3. Allows the tofu to more quickly get golden and crisp in the pan.

Batter the tofu gently

Tofu is delicate, especially when it’s in larger pieces like these ½ inch thick slabs. To avoid breaking it during the battering process, gentleness is key. Here are two methods I recommend:

• Ziploc bag method: This is the easiest and most effective way I’ve found to batter these tofu slabs. Add them to the bag, sprinkle on the seasoning, seal the bag, then–holding the bag from the top ends–gently flip downwards. Repeat until the tofu is evenly coated, shimmying the bag as needed.
• Pie plate/shallow pan method: This method requires more finesse than the ziploc bag method. Add the slabs to the plate/pan and, using a sieve or sifter, sift half of the batter onto the tofu. Use your hands to make sure the tofu is coated, then flip the pieces and repeat with the remaining batter.

Cook the tofu in two batches

“Don’t crowd the mushrooms.” ~ Julia Child

“Same goes for tofu.” ~ Me

Seriously, while you might be able to fit all of the tofu slabs in one 12-inch frying pan, you will not get a nice sear, and the tofu will cook unevenly. This tofu is the star of the sandwich–treat it right, honey!

Properly preheat your pan

You can set yourself up for success (and a beautiful, golden-brown sear on your tofu) by properly preheating your pan and adjusting the heat as you cook. If you happen to have a carbon steel pan, preheat it over medium-low for two minutes, then add your oil and preheat that for one minute. Increase the heat to just shy of medium before adding the tofu. This method also prevents sticking!

If you’re using a carbon steel or cast iron pan, I suggest lowering the heat as you go to avoid charring the tofu, either after flipping or when it’s time to cook the second batch of tofu (keep an eye and assess for yourself). 

Interested in a masterclass on crispy tofu? Check out my YouTube video where I talk in-depth about how to get crispy pan-fried tofu, baked tofu, air-fried tofu, and deep-fried tofu.

Use good, sturdy bread

The components of this sandwich are divine–it would be a terrible shame to use sub-par bread and end up with a soggy, underwhelming sandwich. I opt for sturdy ciabatta rolls rather than store-bought hamburger buns which tend to be pretty flimsy. You could also get a loaf of bread from your local bakery and cut sandwich-sized slices.

Customize

This sandwich is a perfect candidate for customization according to your creative whims!

Riff on the seasoning mix

You can alter the sandwich’s vibe by changing how you season the tofu. For instance, replace the garlic/onion powder with five-spice powder and pepper for an East Asian twist, then pair with gochujang mayo.

Basil not in season?

Make the pesto with flat leaf parsley or go a Mexican-inspired route and make a cilantro pesto like the one in my chickpea taco recipe. If you want to pivot from pesto altogether, might I suggest other fabulous spreads for your sandwich such as classic hummus, roasted red pepper hummus, beet hummus, or vegan aioli?

Slaw-options

Replace the carrots with thinly sliced celery or fennel if that’s your thing! Can’t tolerate heat? Omit the jalapeño.

Or, for a different flavor profile, try the Dilly Slaw (page 529) or Korean-inspired Creamy Sesame Slaw (page 11) of my cookbook, Big Vegan Flavor.

Top it off with flair

The name of the game here is: use what delights you for your sandwich fixings. Pickled jalapeño or pickled onions would be fabulous, throw in cucumber if you love it, etc.

Frequently Asked Questions

Did this become your new favorite sandwich (just like Max)?? Leave a rating and review below–I love hearing from you!

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Crispy Tofu Sandwich

Finally, a tofu sandwich that turns heads! Starring a thick slab of tofu pan-fried to golden-crusted perfection, rich pistachio pesto, and a quick spicy slaw, this crispy tofu sandwich gets my vote for “sandwich of summer.”

Course Dinner, Lunch

Cuisine New American

Diet Vegan, Vegetarian

Prep Time 25 minutes minutes

Cook Time 25 minutes minutes

Total Time 50 minutes minutes

Servings 4

Calories 680kcal

Author Nisha Vora

Ingredients

Tofu

• 12 to 14 oz (340 to 400g) extra firm tofu, drained
• 2 tablespoons avocado oil (or olive oil)
• 3 ½ tablespoons (28g) cornstarch
• 1 ¼ teaspoons onion powder
• 1 ¼ teaspoons garlic powder
• Kosher salt and freshly cracked black pepper

Quick & Spicy Slaw

• 2 cups (150g) red cabbage, thinly sliced or grated
• 1 medium carrot, grated with a box grater
• ½ jalapeño pepper, finely chopped
• 2 teaspoons freshly squeezed lemon juice
• 1 ½ teaspoons red wine vinegar
• ¼ teaspoon Dijon mustard
• ½ to 1 teaspoon maple syrup
• Kosher salt and freshly cracked black pepper
• 1 tablespoon extra virgin olive oil

For serving

• Basil Pistachio Pesto (see 2nd recipe card)
• 4 ciabatta rolls or sturdy hamburger buns
• Vegan butter for toasting buns (optional)
• 4 large lettuce leaves
• 2 ripe tomatoes
• 1 large avocado
• 4 to 8 basil leaves (optional)

Instructions

• Make the Basil Pistachio Pesto (see next recipe card). You can do this a few days in advance.
• Slice & press the tofu: Slice the tofu crosswise into ½” (12 mm) slabs. Cover with a thin dish towel (or a few paper towels); set a heavy book on top to press for 10 minutes to release some excess water.
• Meanwhile, make the Quick & Spicy Slaw. In a medium bowl, combine the cabbage, carrot, and jalapeño.

  In a small bowl, whisk together the lemon juice, vinegar, mustard, ½ tsp maple syrup, ¼ tsp kosher salt, and pepper to taste. Stream in the olive oil until emulsified. Taste, adding more olive oil for richness, more maple syrup for sweetness, or salt to taste.

  Pour dressing over veggies and toss to coat. Season to taste with salt and pepper or more olive oil or lemon juice as desired.
• Make the tofu batter: In a small bowl, combine the cornstarch, onion and garlic powder, 1 ¼ teaspoons kosher salt, and several cracks of black pepper. Whisk well to combine.
• Batter the tofu: Add the tofu slabs to a gallon-size ziploc bag. Pour the cornstarch seasoning on top. Seal the bag, and gently flip the bag back and forth and side to side several times until the tofu is well-coated, shimmying the bag as needed. Be gentle, taking care to not break the tofu (see Note 1).
• Grab a wire rack and fit it over a sheet pan or place a towel underneath it.
• Cook the tofu: Heat a large frying pan over medium-low heat for 2 minutes, then add the avocado oil and heat for 1 minute, or until shimmering. Increase the heat to medium if using nonstick, or just below medium if using carbon steel or cast iron. Carefully add half of the tofu (the tofu won’t sear evenly if you cook it all in one batch).

  Fry the tofu for 5 to 6 minutes until crispy and nicely golden brown on the bottom, rotating the pan occasionally for even heating and so the oil gets evenly spread out.

  Flip the tofu and cook for 3 to 5 minutes on the second side, or until golden brown and crisp on the other side (lower the heat if it starts to char). Transfer tofu to the wire rack.

  To prevent charring, before cooking the second batch of tofu, add another drizzle of oil to the pan and reduce the heat a touch. The second batch may cook slightly quicker.
• Sandwich Toppings: Slice the tomatoes and avocado. Sprinkle them with salt and pepper to season.
• Toast the rolls/buns. If desired, spread some butter onto each slice of bread; toast buttered-side down in the frying pan over medium or medium-low heat until golden brown. Or, toast in a toaster oven.
• Assemble: Spread about 1 tablespoon Basil Pesto across the surface of each slice of toasted bread. Add a lettuce leaf. Layer with crispy tofu, seasoned tomatoes and avocado, and some Quick Slaw. Top each with a basil leaf or two.

Video

Notes

1. If you don’t want to use a plastic bag, arrange the tofu slabs in a pie plate. Add the cornstarch mixture to a fine-mesh sieve and dust half of it on top of the tofu, using your fingers as needed to ensure the tofu is well coated. Flip over the slabs and dust on the remaining cornstarch mixture.

Nutrition

Calories: 680kcal | Carbohydrates: 89.2g | Protein: 22.9g | Fat: 28.2g | Saturated Fat: 3g | Polyunsaturated Fat: 2.95g | Monounsaturated Fat: 11.62g | Sodium: 1061.2mg | Potassium: 1125.4mg | Fiber: 11.1g | Sugar: 9.5g | Vitamin A: 939.2IU | Vitamin C: 44.8mg | Calcium: 221.4mg | Iron: 3.9mg

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Basil Pistachio Pesto

A classic vegan pesto made even quicker with pre-roasted pistachios. Nutty and rich yet bright and herbaceous, you’ll want to put this pesto on everything!

Course Condiment

Cuisine Italian

Diet Vegan, Vegetarian

Prep Time 8 minutes minutes

Total Time 8 minutes minutes

Servings 6 (makes a heaping 3/4 cup)

Calories 44.8kcal

Author Nisha Vora

Ingredients

• ⅓ cup (45g) roasted pistachios (see Note 1)
• 2 cloves garlic, chopped
• 3 cups (36g) fresh basil leaves, loosely packed
• 1 medium lemon, zested and then juiced
• 1 ½ tablespoons nutritional yeast, plus more to taste
• Sea salt and freshly cracked black pepper
• ⅓ cup (75g) extra virgin olive oil

Instructions

• Add the pistachios and garlic to a food processor and pulse repeatedly until you have a fine crumb (but not paste). Add the basil, half of the lemon zest, 1 ½ tablespoons (22 mL) lemon juice, black pepper to taste, and nutritional yeast.

  If your pistachios are unsalted, add 1/8 teaspoon sea salt (or 1/4 tsp kosher salt). If salted, wait until the end to salt.
• Blend until a paste forms, scraping down the sides as you go along. Push the paste into the middle of the food processor. With the motor running, stream in the olive oil to start to form a sauce.
• Scrape down the sides again, and stream in more oil as needed until you have a smooth yet thick texture. Taste for seasonings, adding salt, lemon, garlic, or nutritional yeast as needed.

Notes

1. If your pistachios are salted, wait until the end to add salt to taste. If unsalted, start with ⅛ teaspoon sea salt and add more as needed.

Nutrition

Serving: 2tbsp | Calories: 44.8kcal | Carbohydrates: 3g | Protein: 2.2g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.88g | Monounsaturated Fat: 1.58g | Sodium: 68.8mg | Potassium: 113.4mg | Fiber: 1g | Sugar: 0.7g | Vitamin A: 48.25IU | Vitamin C: 3.86mg | Calcium: 18mg | Iron: 0.5mg

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