• Mindy

3 Quick & Delicious Vegan Tofu Meals For Beginners

If everyone knew how easy it was to prepare plant based meals, I'm sure a lot of people would make them. When someone says "vegan food", what do you think of first? Most people think of the usual salads and "bland meals".

I'm not 100% vegan myself but I do my utmost best to incorporate a lot of plant based meals into my diet. It's been very easy to add more plant based recipes into my life not to mention they're healthy (and delicious), environmentally friendly AND cruelty free. Sometimes I don't have time to cook up something elaborate because of my schedule and I need to prep these meals in advance.

Here are some vegan dishes for you that are super easy and that take less than 30 minutes or less to make. I always try and 'veganize' my favourite non-vegan meals so if anyone has any recipes they'd like me to try out, shoot me an email or leave a comment on this post! :)

1. Tofu Scramble with Avo Toast

The holy grail for vegan breakfasts. Super easy to make and just as good as the eggy breakfast.

Serves 2

- 1/2 block of firm tofu

- 1/4 cup of red onion, chopped

- 2 tbsp of non-dairy dairy milk (I use oat milk or almond milk)

- 1 tsp of coconut oil

- 1/4 tsp of turmeric

- pinch of garlic powder

- 1 tbsp of nutritional yeast

- pinch of sea salt

- pinch of paprika

- 1 tsp of jalapenos (optional)

- pepper to taste

Heat oil on non-stick pan over medium heat and cook the onions. Crumble in the tofu after and add in the spices (nutritional yeast, turmeric, garlic powder, sea salt, paprika). Cook for 3-4 minutes until the tofu starts to brown. Add the non dairy milk and let it cook for another 3-4 minutes or until liquid is gone. Add pepper to taste. I had it with avocado toast.

Pro tip: a little mustard and vegan mayo on the toast amps up your avo toast big time.

2. Cabbage Mushroom Tofu Rice Noodles

SO easy to make - literally took me about 20 minutes. This recipe was inspired by Erin Ireland and easyanimalfree.com

Serves: 2

- napa cabbage, 2-3 cups, chopped in chunks

- 2 cups of shitake mushrooms, sliced

- 1-2 tbsp sesame oil

- half a block of medium firm tofu, cut up in to squares

- 2 garlic cloves, minced

- 1/4 cup of tamari or gluten free soy sauce

- 1 tbsp of corn starch, mixed with warm water

- chili flakes and sesame seeds to taste

- rice noodles

Cook rice noodles and set to the side. Heat the sesame oil, and put in the tofu with the garlic. Let the tofu and garlic brown and add for a few minutes and add in the cabbage with the soy sauce. Add the mushrooms with the corn starch. Let it all thicken and simmer. Serve over rice noodles and devour. SO good.

3. The Staple Crispy Tofu with Broccolini

A staple for a weekday dinner or lunch. Sounds basic and it is, but with so much flavour and crisp.

Serves: 2

- 2 tbsp of tahini

- cooked quinoa, 2-3 cups (or more if you want leftovers the next day)

- 2 tbsp of gluten free soy sauce alternative

- 2 tsp of lemon juice

- 1 tbsp of stevia

- 1 tsp of minced ginger

- 1/4 tsp of chili flakes (or more if you like a bit more spice)

- 1/2 block of tofu

- 1 tbsp of garlic

- 6 oz of broccolini (or however much you want for two people)

- 2 tbsp of olive oil

Cook quinoa and set to the side. Heat 1 tbsp olive oil for a minute then cook tofu and half of the garlic mince until brown. While the tofu is getting crispy, mix the tahini, ginger, soy sauce alternative, lemon juice, stevia, and chili flakes in a bowl. Set crispy tofu aside on a plate and heat the rest of the olive oil on the same pan. Add garlic and broccolini to pan. Serve the tofu and broccolini on top of the quinoa. Top with the tahini sauce.

I hope you liked these ideas and they help you start incorporating more tofu meals into your diet. Let me know in the comments or my IG which one was your favorite! :)



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