Tofu summer rolls
These refreshing tofu and veggie–filled wraps with spicy peanut dipping sauce are really easy to make. They keep nicely in the refrigerator overnight so you can enjoy them for lunch tomorrow.
YIELD 4 (6-inch; 15.25cm) rollsSERVING 1 rollPREP 15 mins plus 30 mins soak timeCOOK 3 mins
4 oz. (110g) firm or extra-firm tofu
1 tsp. sesame oil
4 (8-in.; 20cm) rice paper wrappers
4 large leaves soft green leaf lettuce
1 medium carrot, shredded (1/2 cup)
1/2 cup shredded napa cabbage
4 or 5 scallions, thinly sliced (1/4 cup)
1/2 cup smooth peanut butter
2 TB. hoisin sauce
Juice of 2 limes (2 TB.)
2 tsp. reduced-sodium tamari
1 tsp. sambal oelek (chili garlic sauce)
1Place tofu on several layers of paper towels on a cutting board, top with a few more layers of paper towels, place a heavy plate on tofu, and top with a weight such as a large can of tomatoes. Set tofu aside to drain for 30 minutes. Blot dry with paper towels, and cut tofu into 1/4-inch (.5cm) strips.
2In a small nonstick sauté pan over medium-high heat, heat sesame oil. Add tofu, and sear, turning once or twice, for about 2 minutes or until browned on all sides. Drain on paper towels.
3Soak 1 rice paper wrapper in warm water for 30 seconds, remove from water, and place on your work surface. Quickly line wrapper with 1 lettuce leaf, 2 tablespoons carrot, 2 tablespoons napa cabbage, and 1/4 tofu, and sprinkle with 1 tablespoon scallions. Fold short ends of rice paper inward, roll wrapper like a burrito, and press to seal seam. Repeat with remaining rice wrappers and filling. Refrigerate rolls while you make sauce, or overnight.
4In a small saucepan over medium-low heat, whisk peanut butter, hoisin sauce, lime juice, tamari, and sambal oelek until smooth. Pour into small bowls, and serve hot or cold with rolls.
For Vegetable Summer Rolls, substitute 2 ripe avocados, peeled, seeded, and cut into strips for tofu and skip sautéing. Other delicious filling ideas include cooked rice noodles, sautéed shiitake mushrooms, shredded red cabbage, or thin jicama strips.
Sesame tofu cutlets
Tofu cutlets are marinated in ginger, soy, sesame, and garlic and fried crisp with a sesame and breadcrumb crust. They’re great with steamed greens and rice, on a salad, or in a sandwich.
YIELD 6 cutletsSERVING 2 cutletsPREP 21/2 hoursCOOK 10 mins
1 (16-oz.; 450g) pkg . firm tofu
2 TB. reduced-sodium tamari
Juice of 1 lemon (2 TB.)
1 TB. toasted sesame oil
1 TB. grated fresh ginger
2 cloves garlic, finely chopped
1/2 cup panko breadcrumbs
1/4 cup sesame seeds
1/4 cup grapeseed oil
1Cut tofu horizontally into thirds, and cut each third in half. Place tofu on several layers of paper towels, top with more paper towels, set a heavy plate on top, and add a weight. Set aside to drain for 30 minutes.
2In a large baking dish, whisk together tamari, lemon juice, sesame oil, ginger, and garlic. Add tofu, and refrigerate for 2 hours, turning tofu once or twice.
3In a small bowl, combine panko breadcrumbs and sesame seeds.
4Dredge each tofu cutlet in breadcrumb mixture, dip in marinade again, and dredge in breadcrumb mixture a second time to coat well.
5In a large frying pan over medium-high heat, heat grapeseed oil until oil begins to shimmer. Add tofu cutlets, and fry, turning once and adjusting heat as necessary to prevent burning, for about 3 minutes per side or until golden and crisp.
For Sesame Seitan Cutlets, use seitan instead.
Grilled tofu caprese
Silken tofu is grilled with marinated eggplant and stacked with sweet tomatoes and fresh basil.
YIELD 4 stacksSERVING 1 stackPREP 30 minsCOOK 10 mins
1 small eggplant, skin on, trimmed and cut into 8 even slices
1 tsp. kosher salt
5 TB. extra-virgin olive oil
2 cloves garlic, finely chopped
1/2 tsp. dried oregano
3 TB. balsamic vinegar
1/2 lb. (225g) firm or extra-firm tofu, cut into 8 slices
2 large beefsteak tomatoes, each cored and cut into 4 slices
16 large, fresh basil leaves
1/2 tsp. freshly ground black pepper
1Sprinkle eggplant with 1/2 teaspoon kosher salt, and set aside on paper towels for 5 minutes. Rinse and pat dry.
2In a shallow bowl, whisk 2 tablespoons extra-virgin olive oil, garlic, oregano, and 1 tablespoon balsamic vinegar. Add eggplant, and marinate for 15 minutes.
3Heat a grill to high, or set a grill pan over high heat.
4Brush tofu with 1 tablespoon extra-virgin olive oil, and sprinkle with a pinch of kosher salt. Add to the grill or grill pan, and cook for about 2 minutes per side or until nicely marked. Brush grill grates with 1 tablespoon olive oil, and grill eggplant for about 3 minutes per side or until tender.
5Stack 1 slice eggplant, 1 slice beefsteak tomato, 1 slice tofu, 1 basil leaf on each of 4 plates, and repeat. Drizzle with remaining 1 tablespoon olive oil and remaining 2 tablespoons balsamic vinegar, season with black pepper, and serve.
Alliums
The allium family includes fragrant bulbs and shoots such as onions, garlic, and leeks. Benefits Anti-bacterial, anti-inflammatory, lowers cholesterol, promotes healthy gut bacteria. Uses Choose firm onions and garlic and straight leeks with some “give” to them. Enjoy onions raw in salads and sandwiches or cooked as a flavoring for a variety of dishes. Add garlic to dressings, sauces, marinades, soups, stews, and more. Eat leeks in soups, stews, and savory pies. Recipes Caramelized onions, Summer squash and onion bake, Pissaladiere, Potato leek soup, Herbed mushroom and leek tart, Stir-fried chinese cress with fermented black beans.
Tofu and veggie stir-fry
I love the clean, bright flavors of this crunchy stir-fry, which uses a ginger vinaigrette to lightly dress seared tofu and fresh vegetables.
YIELD 8 cupsSERVING 2 cupsPREP 15 minsCOOK 10 mins
1 TB. soy sauce
1 TB. toasted sesame oil
1 TB. rice vinegar
1 TB. finely chopped fresh ginger
2 TB. grapeseed oil
2 cloves garlic, finely chopped
1/2 lb. (225g) firm or extra-firm tofu, cut in 1/2-in. (1.25cm) cubes
2 cups thinly sliced bok choy
1 cup small broccoli florets
1 medium red bell pepper, diced in 1/2-in. (1.25cm) chunks
1 medium yellow onion, diced (3/4 cup)
1 cup sliced shiitake mushrooms
1 cup fresh snow peas
1/4 cup water or vegetable stock
1In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, and ginger. Set aside.
2Heat a large wok or cast-iron skillet over medium heat. When hot, add 1 tablespoon grapeseed oil and garlic, and cook, stirring, for 30 seconds. Add tofu, and cook, stirring, for about 1 minute or until tofu begins to color slightly.
3Push tofu to the side, add bok choy, and stir for 1 minute.
4Push bok choy to the side, increase heat to medium-high, and add remaining 1 tablespoon grapeseed oil. Add broccoli, red bell pepper, yellow onion, and shiitake mushrooms, and cook, stirring, for 2 minutes.
5Add snow peas and water, mix tofu and vegetables, and continue to cook, stirring, for about 2 minutes or until water is nearly evaporated and vegetables are tender.
6Add reserved dressing, toss, and serve.
For Tofu and Stir-Fried Veggie Dinner, serve over hot cooked brown rice or rice noodles. For added flavor, sprinkle with cashews.
Hearty seitan roast
A simple seitan loaf is browned and then baked in a savory, sweet, and sour sauce with aromatic vegetables for the perfect holiday meal centerpiece dish.
YIELD 1 (1 pound; 450g) roastSERVING 1/6 roast and vegetablesPREP 15 minsCOOK 30 mins
2 TB. olive oil
1/2 batch Basic Seitan
1 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1 large yellow onion, cut in 1/2-in. (1.25cm) wedges
2 medium carrots, peeled and cut into 1-in. (2.5cm) chunks
2 medium parsnips, peeled and cut into 1-in. (2.5cm) chunks
2 cloves garlic, thinly sliced
1 tsp. herbes de Provence
1 cup vegetable stock (preferably Basic Seitan cooking stock)
1/2 cup dry red wine
2 TB. ketchup
1 TB. reduced-sodium tamari
1 TB. balsamic vinegar
1Preheat the oven to 375°F (190°C).
2In a large, preferably cast-iron skillet over medium-high heat, heat 1 tablespoon olive oil.
3Season Basic Seitan evenly with 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. Add seitan to the skillet, and brown on all sides, turning every 1 or 2 minutes or until evenly browned.
4In a small roasting pan, toss yellow onion, carrots, parsnips, and garlic with remaining 1 tablespoon olive oil, herbes de Provence, remaining 1/2 teaspoon kosher salt, and 1/4 teaspoon black pepper. Place browned roast on top of vegetables.
5In a small saucepan over high heat, whisk vegetable stock, red wine, ketchup, tamari, and balsamic vinegar. Cook, stirring often, for about 10 minutes or until mixture is thickened slightly and reduced to 1 cup liquid. Pour over roast and vegetables.
6Cover the roasting pan with aluminum foil, and bake for 20 minutes. Uncover, and bake for 10 more minutes.
7Using a sharp, serrated knife, cut roast into paper-thin slices; place on a serving dish; and spoon some vegetables and sauce over slices. Serve immediately.
For Seitan Cheesesteak Sandwiches, heat 1 tablespoon olive oil in a cast-iron skillet over medium-high heat. Add 1/4 cup onion and 1/4 cup button mushrooms, both sliced paper thin, season with kosher salt and black pepper, and cook, stirring often, for 5 minutes or until veggies begin to brown. Add seitan, and brown evenly for 2 or 3 minutes. Scrape onions, mushrooms, and seitan into a 6-inch (15.25cm) long pile, and cover with 2 slices plant-based cheese. Slice open a 6-inch (15.25cm) sub or hoagie roll, place it over mixture in the pan, and heat for 1 minute. Use a spatula to scrape everything onto roll, and serve.
Tempeh milanese
Tempeh is breaded, quickly fried, and served with a lemon arugula salad for a meatless take on the classic Italian chicken Milanese.
YIELD 8 cutlets plus 6 cups saladSERVING 2 cutlets plus 11/2 cups saladPREP 10 minsCOOK 60 mins
1 (8-oz.; 225g) pkg. tempeh
1/2 cup water
Juice of 2 lemons (4 TB.)
2 TB. reduced-sodium tamari
4 TB. extra-virgin olive oil
2 cloves garlic, finely chopped
1 cup Italian-seasoned panko breadcrumbs
1/2 cup grapeseed oil
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper
4 cups baby arugula
2 cups grape tomatoes, halved
1/2 medium red onion, very thinly sliced
1/4 cup pitted kalamata olives
1Preheat the oven to 350°F (180°C).
2Cut tempeh in half horizontally, and cut each piece into 4 equal-size cutlets. Place tempeh in a baking dish large enough to hold it in one layer.
3In a small bowl, whisk together water, 2 tablespoons lemon juice, tamari, 2 tablespoons extra-virgin olive oil, and garlic. Pour over tempeh, cover the dish tightly with aluminum foil, and bake for 50 minutes. Remove the foil, drain, and cool tempeh slightly.
4Place Italian-seasoned panko breadcrumbs in a shallow bowl.
5In a large frying pan over medium-high heat, heat grapeseed oil until it begins to shimmer.
6Dredge tempeh cutlets in panko, add to the frying pan, and fry, turning once, for about 2 minutes per side or until golden and crisp. (Adjust heat as necessary to prevent burning.)
7In a large bowl, toss arugula with remaining 2 tablespoons lemon juice and 2 tablespoons extra-virgin olive oil, and season with kosher salt and black pepper.
8Divide arugula among 4 serving plates, and equally divide grape tomatoes and kalamata olives on top. Top each salad with 2 tempeh cutlets, and serve immediately.
Lemons
Can’t find Italian-seasoned panko? To make your own, combine 1 cup plain panko with 1 teaspoon dried oregano, 1/2 teaspoon dried basil, and 1/2 teaspoon garlic powder.
Seitan and dumplings
Simple, delicious, cornmeal and herb-spiked batter puffs up into pillowy dumplings that are nestled atop a stew of seitan chunks and tender veggies.
YIELD 12 cupsSERVING 2 cupsPREP 25 minsCOOK 40 mins
2 TB. grapeseed oil
1 loaf Basic Seitan, pulled into small chunks before simmering, or 1 (1-lb.; 450g) pkg. seitan pieces
1 large yellow onion, halved and thinly sliced
2 large carrots, peeled and cut into 1/2-in. (1.25cm) rounds
1 (8-oz.; 225g) pkg. button mushrooms, quartered
2 large stalks celery, cut in 1/2-in. (1.25cm) slices (1 cup)
2 tsp. kosher salt
1 tsp. freshly ground black pepper
11/2 cups soy or hemp milk
1 tsp. apple cider vinegar
3 TB. plus 11/2 cups all-purpose flour
1/2 cup coarse yellow cornmeal
2 TB. baking powder
2 TB. finely chopped fresh Italian flat-leaf parsley
1/2 tsp. dried thyme
1/2 tsp. Bell’s seasoning or poultry seasoning
5 cups vegetable stock
1 cup fresh or frozen tiny green peas
1In a Dutch oven over medium-high heat, heat 1 tablespoon grapeseed oil. Add Basic Seitan chunks in batches, and sauté, stirring gently, for 5 minutes or until browned. Set aside on a plate, and cover to keep warm while you cook remaining seitan.
2Add remaining 1 tablespoon grapeseed oil to the pan, along with yellow onion, carrots, button mushrooms, celery, 1 teaspoon kosher salt, and 1/2 teaspoon black pepper. Cook, stirring frequently and adjusting heat as needed to prevent burning, for 5 minutes.
3In a medium bowl, whisk soy milk with apple cider vinegar. Set aside to curdle slightly.
4In a large bowl, whisk together 11/2 cups all-purpose flour, yellow cornmeal, baking powder, Italian flat-leaf parsley, thyme, Bell’s seasoning, remaining 1 teaspoon kosher salt, and remaining 1/2 teaspoon black pepper. Pour in soy milk mixture, and stir just until combined—do not knead. Set aside for 10 minutes.
5Add remaining 3 tablespoons all-purpose flour to vegetables, and stir for 1 minute. Add vegetable stock, and stir vigorously to release any browned bits from the bottom of the pan.
6Stir in seitan and tiny green peas, and bring to a boil. Drop in dumpling batter by the heaping tablespoonful, spacing evenly (you’ll have about 10 dumplings, which will cover surface of stew). Cover, reduce heat to low, and cook—without opening the lid—for 15 minutes. Uncover, remove from heat, and serve.
For light and fluffy dumplings, don’t knead the dough; just stir it to combine and then let it rest for 10 minutes so the baking powder can create an airy batter. And don’t peek! The steam created inside the pot is what cooks the dumplings. Skip any of these steps, or cheat and peek, and you’ll end up with soggy, gummy, leaden dumplings rather than fluffy pillows of cornbread-y dumpling goodness.
Seitan satay
Skewers of marinated tempeh are grilled or broiled and dipped in tasty peanut-tamarind dressing. Pass these at your next party for rave reviews!
YIELD 8 skewersSERVING 2 skewersPREP 21/2 hoursCOOK 10 mins
1 loaf Basic Seitan, cut into 1-in. (2.5cm) chunks
1/4 cup plus 2 TB. reduced-sodium tamari
1/4 cup water
1 TB. toasted sesame oil
1 TB. melted coconut oil
3 TB. grated fresh ginger
2 cloves garlic, finely chopped
2 TB. tamarind paste
2 TB. hot (not boiling) water
1/2 cup chunky peanut butter
1/2 cup full-fat coconut milk, well shaken
1 tsp. crushed red pepper flakes
1Place Basic Seitan chunks in a baking dish large enough to hold it in a single layer.
2In a small bowl, whisk together 1/4 cup tamari, water, sesame oil, coconut oil, 1 tablespoon ginger, and garlic. Pour over seitan, and stir well. Cover and refrigerate for 2 hours or overnight.
3Soak 8 bamboo skewers in warm water for at least 30 minutes. Drain.
4Preheat a broiler, a grill, or a grill pan for direct cooking over high heat. Brush a broiler pan, grill pan, or grill grates with a light coating of oil.
5In a medium bowl, whisk tamarind paste with hot water to soften. Add chunky peanut butter, coconut milk, remaining 2 tablespoons ginger, remaining 2 tablespoons tamari, and crushed red pepper flakes, and whisk well.
6Thread seitan onto skewers, and cook, turning once or twice, for 5 to 7 minutes or until browned on all sides. Serve immediately with tamarind-peanut sauce.
Can’t find tamarind paste? Use 2 tablespoons brown sugar instead, and eliminate the hot water soak.
Meat Substitutes
You have many options for replacing meat in recipes. Try substituting natural, nutritious, whole foods, such as cooked lentils, for the meat in your favorite taco or chili recipe. Make a burger patty out of beans, or marinate a portobello mushroom and toss it on the grill for a fantastic burger experience. To add a bit more substance, add millet or quinoa to beans and legumes when making meatloaf or burgers.
As the meatless diet becomes more mainstream, your options increase. Your supermarket produce section is likely filled with meat-free offerings, including sausages of all kinds—chorizo, hot dogs, Italian-style sausages, and even Andouille are available at many stores. Deli slices for sandwiches, fake bacon, and meatless burgers of all kinds are available fresh or frozen.
Maple-glazed tofu
Enjoy this sweet and savory grilled tofu with a side of Southern-Style Braised Greens and a side of brown rice, or make a sensational sandwich with crisp lettuce, fresh tomato, and a smear of spicy mustard.
YIELD 8 slicesSERVING 2 slicesPREP 20 minsCOOK 10 mins
1 lb. (450g) firm or extra-firm tofu, sliced into 8 slices
1/4 cup balsamic vinegar
3 TB. maple syrup
2 TB. extra-virgin olive oil
1 TB. reduced-sodium tamari
1Place tofu on several layers of paper towels, top with more paper towels, set a heavy plate on top, and add a weight. Set aside to drain for 15 minutes.
2Meanwhile, in a small saucepan over medium-high heat, combine balsamic vinegar, maple syrup, 1 tablespoon extra-virgin olive oil, and tamari. Bring to a boil, and cook, stirring often, for about 10 minutes or until sauce has reduced to a sticky glaze.
3Preheat a grill or grill pan to high. Brush the grill with remaining 1 tablespoon extra-virgin olive oil.
4Pat tofu dry with paper towels, brush with glaze, and grill for about 2 minutes per side, turning carefully and brushing with more glaze. Serve immediately.
Tempeh bacon
This tempeh bacon is crispy, salty, smoky, and a little sweet. An overnight marinade is best, so if you can, make it the day before you want to use it.
YIELD 12 slicesSERVING 2 or 3 slicesPREP 10 mins plus marinating timeCOOK 5 mins
1 (8-oz.; 225g) pkg. tempeh
1/4 cup water
3 TB. reduced-sodium tamari
2 TB. maple syrup
1 TB. apple cider vinegar
1 TB. brown sugar
2 tsp. smoked sea salt
1 tsp. toasted sesame oil
1/2 tsp. smoked paprika
1/2 tsp. coarsely ground black pepper
1 TB. grapeseed oil
1Using a serrated knife, cut thin slices from long end of tempeh. You should be able to get 12 slices (or more) from 1 package. Lay slices in 1 layer in a large baking pan.
2In a small saucepan over high heat, whisk together water, tamari, maple syrup, apple cider vinegar, brown sugar, smoked sea salt, sesame oil, smoked paprika, and black pepper. Bring to a boil, remove from heat, and pour over tempeh slices. Cover the baking pan, and refrigerate for at least 3 hours or up to 3 days.
3In a large, heavy, preferably cast-iron frying pan over medium heat, heat grapeseed oil. Allow some marinade to drain from tempeh slices, but do not dry them completely. Discard remaining marinade. Add tempeh slices to pan a few at a time, and cook, turning every 2 minutes, until crispy and browned on both sides, watching carefully to prevent burning. Serve immediately.
Seitan gyros
Sliced seitan is marinated with traditional Greek flavors of lemon, extra-virgin olive oil, and garlic; grilled until nicely charred; and served on warm pita with all the fixings.
YIELD 6 gyrosSERVING 1 gyroPREP 30 minsCOOK 10 mins
1/4 cup extra-virgin olive oil, plus more for grilling
Juice of 2 lemons (1/4 cup)
2 TB. finely chopped fresh Italian flat-leaf parsley
1 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1 clove garlic, crushed and finely chopped
1 loaf Basic Seitan
6 pita breads, preferably pocketless
3 cups shredded romaine lettuce
3 plum tomatoes, cored and cut into small dice
1/2 small red onion, very thinly sliced
1 batch Tzatziki, or 1 cup plain, plant-based yogurt mixed with juice of 1/2 lemon (1 TB.)
1 tsp. sweet paprika
1In a small bowl, whisk together extra-virgin olive oil, lemon juice, Italian flat-leaf parsley, kosher salt, black pepper, and garlic.
2Slice Basic Seitan loaf very thinly, and place slices in a single layer in a large baking dish. Pour marinade over top, and set aside at room temperature for 25 minutes.
3Preheat a grill or a grill pan for high-heat direct cooking. Brush grill with a little olive oil.
4Remove seitan slices from marinade, add to the grill or grill pan, and grill for about 1 minute per side or until charred.
5Quickly grill pita breads just to warm. Evenly divide seitan among pita, and top with romaine lettuce, plum tomatoes, and red onion. Drizzle each gyro with Tzatziki, sprinkle with sweet paprika, roll, and serve immediately.
For Seitan Reubens, slice seitan and brush with a few tablespoons soy sauce. Brown in a cast-iron pan with 1 tablespoon oil for 2 or 3 minutes, and pile it on rye bread with 1/2 cup sauerkraut and 1/4 cup plant-based Havarti or cheddar-style cheese per sandwich. In a small bowl, stir together 2 tablespoons plant-based mayo, 1 tablespoon ketchup, and 1 tablespoon sweet pickle relish. Drizzle 1 tablespoon dressing over each sandwich, top with another slice of rye bread, and toast sandwiches in the cast-iron pan over medium heat. Serve immediately with mustard on the side and lots of potato chips.