Creamy harissa spiced bean puree topped with harissa roasted vegetables and a crunchy, baharat walnut crumble. Protein (24g) and Fiber (18g) rich easy meal that feels super fancy! Gluten free, Soy free, Option for nut free.
This harissa bean puree dish has an amazing texture and flavor! It’s creamy from the bean mixture, crispy from the veggies, with extra crunch from the walnuts and optional fresh vegetables.
It’s also full of protein and fiber. There are four sources of protein: white beans, chickpeas, nutritional yeast, and walnuts. And you get lots of fiber from the veggies, beans, and nuts.
If you’re not familiar with harissa, it’s a North African chili paste that a smoky-sweet-spicy flavor that’s delicious with beans and veggies. It can come in various heat levels, so choose based on your heat preference.
Baharat is a Middle Eastern spice blend with flavors from allspice, cardamom, cloves, cumin, and more! We are using that to season some crunchy walnuts. It’s delicious paired with the harissa bean puree in this dish!
You can pair these components in various ways. For a gluten-free meal, spread some harissa bean puree on a plate, top it with roasted veggies, walnut crumble, and fresh crunchy veggies. Or, you can make a wrap.
This recipe works any way you want, so definitely try it. You can use whatever vegetables you like and adjust the flavor to be more or less spicy. Harissa comes in various spice levels, from mild to hot. Use mild if you prefer, or go hotter if you like. Adjust the amount based on your taste, as well.
While you are here, do check out this amazing video of 10 breakfast ideas with just 1 lentil batter on my YouTube.
Continue reading: Harrissa Roasted Vegetables with Bean Puree and Baharat Walnut Crumble
The post Harrissa Roasted Vegetables with Bean Puree and Baharat Walnut Crumble appeared first on Vegan Richa.
Fluffy, soft moong egg muffins are a perfect savory grab-and-go breakfast or snack. Learn how to make the moong egg batter and 3 delicious ways to use it! Pizza egg muffins, Bagel and cream cheese muffins and Indian spiced vegan egg muffins. (gluten-free, soy-free, option for nut-free)
Moong dal – split mung beans – is the base for Just Egg, and today we are making a homemade version of that eggy base. You can use the base batter just like you’d use whipped eggs, in scrambles, frittatas, and more.
I’ve already used moong egg on the blog to make frittatas, omelettes, and breakfast sandwiches (which got popular on Tiktok)
Today, we are going to take this versatile moong egg batter and add different ingredients to it to make savory breakfast vegan egg muffins. We make pizza egg muffins, bagel and cream cheese egg bites and Indian spiced bites. You can also use this batter to make savory waffles, which are even faster and come out nicely crispy! This batter can be used in many ways, check out 10 different ways to use it on my YouTube.
For the batter, we need moong dal, which is petite yellow lentils (split and skinned mung beans). Green mung beans won’t work here, because they make the batter gritty instead of smooth.
Continue reading: Moong Egg Muffins, 3 Ways
The post Moong Egg Muffins, 3 Ways appeared first on Vegan Richa.
This sun-dried tomato roast makes a stunning centerpiece for any holiday table. Packed with umami and filled with a hearty blend of mushrooms and potatoes, it delivers deep flavor and satisfying texture in every slice. Completely vegan, gluten-free, and soy-free with an easy nut-free option.
This is my version of a vegan holiday roast. We make this “meat” mixture with some white beans and almond flour, and process it until smooth. I also add some sun dried tomatoes for that rich, umami flavor.
The mixture becomes like a pâté in the food processor, then we spread that onto parchment paper.
Next, make the stuffing with cooked mushrooms, potatoes, and herbs. Place that on top of the bean mixture, roll it up using the parchment, and bake it.
It turns into this delicious, amazing-smelling roast that’s full of herbs and deep umami flavor from the sun dried tomatoes. It’s just perfect!
It’s completely gluten-free, but if you prefer, you can use all-purpose flour instead of tapioca starch. It’s also soy-free, since many of you asked for a soy-free option after I made that very popular tofu holiday roast a few years ago.
You can easily adjust the flavors to your taste! Use fewer sun-dried tomatoes or different herbs, if you like. I usually serve it with a side salad, my simple vegan gravy, and some roasted vegetables for a perfect holiday or dinner plate.
Continue reading: Sun Dried Tomato Holiday Roast with Mushroom-Potato Stuffing
The post Sun Dried Tomato Holiday Roast with Mushroom-Potato Stuffing appeared first on Vegan Richa.
Creamy, rich, and deeply savory, these mashed potatoes get a flavor upgrade with caramelized onions and a secret boost of plant-based protein from pureed white beans. The result is velvety, buttery comfort in every bite. A side that’s perfect for holidays or weeknights alike. (Gluten-free, nut-free, with a soy-free option.)
Everyone loves potatoes in every form, especially mashed potatoes around the holiday season. They’re a fixture at every meal, and we’re going to level them up times two.
This recipe levels up the flavor with caramelized onions, garlic, and herbs that add an amazing flavor to these mashed potatoes. And we’re going to add some pureed white beans for extra protein and heartiness.
You’ll get protein from the beans, nutritional yeast, and non-dairy milk. You can add even more protein by serving it with crispy lentils or tofu bacon bits.
No matter how you serve caramelized onion mashed potatoes they’re rich, hearty, and perfect for any holiday table or cozy dinner. Served here with my mushroom bourguignon.
Continue reading: Caramelized Onion Mashed Potatoes
The post Caramelized Onion Mashed Potatoes appeared first on Vegan Richa.
Dal Makhani is one of the most ordered Indian dish in restaurants. You can make authentic, buttery, rich dal makhani at home. It’s just as good as the restaurant version! Black gram and kidney beans are simmered in a creamy spiced sauce and is perfect for special occasions or a great dinner. With Instant Pot and Sauce pan instructions. (gluten-free, soy-free, nut-free, oil-free option).
Love ordering Dal Makhani at restaurants? You’ll love this homemade version even more! This is adapted from my home-style dal makhani that’s on the blog and in my books. The difference is that this version has more spices, including some whole spices, which create more layers of flavor.
This version of dal makhani is a little bit more involved than my home-style version. It has both a base sauce and a spiced oil. This levels up the flavor and adds a smoky, creamy flavor, like restaurants usually serve. There’s also a lot more Kashmiri chili powder in this version compared to the home-style one.
The home-style recipe is quicker and still delicious, but this one takes it up another couple of notches, simmering the beans in a deeply-flavored sauce.
Makhani means both “butter” and “like butter,” and the dish is called dal makhani, both because of the butter content and the creamy, buttery texture of the dal. The goal is to cook the beans long enough that they become soft and almost break down into the sauce, thickening it and creating a smooth consistency. For the right texture, I prefer to use a pressure cooker / instant pot, but you can also cook it in a saucepan. I included both methods in the recipe.
After cooking the beans, we make a delicious sauce with whole spices, aromatics, and ground spices, then add the cooked beans to it. Then, we prepare a spice oil with toasted fenugreek leaves, Kashmiri chili, smoked paprika, and a smoky burnt cinnamon stick. Burning the cinnamon stick for just half a second before adding it to give the dal its smoky restaurant-style flavor.
Traditionally, restaurants achieve this smoky flavor by using food-grade charcoal. They place a piece of hot charcoal in a bowl with oil, which immediately smokes. Then, they nestle the bowl inside the dal pot and cover the pan for 10 to 15 minutes. If you don’t want to use charcoal or burnt cinnamon, liquid smoke can also work.
Continue reading: Restaurant-Style Dal Makhani
The post Restaurant-Style Dal Makhani appeared first on Vegan Richa.
Vegan Chicken 555 reimagines a beloved South Indian street-style appetizer. Crisp golden tofu is coated in a richly spiced sauce infused with fennel, ginger, garlic, coriander, and peppers, and enough heat to make you reach for seconds (and maybe a cold drink). gluten free, nut free. soy free option.
This is another one in my series creating vegan versions of these amazing, meat-heavy, regional Indian appetizers. There’s just so much variety in all of these super delicious snacks and appetizers, and sometimes you don’t find those flavors and that spice in the vegetarian appetizers.
You can use this recipe with tofu, soy curls, chickpea tofu, chickpeas, or vegetables, like cauliflower. Basically, you coat your protein or vegetables of choice with this amazing, flavorful batter, and either pan fry or bake it.
Then, we make this easy, spicy, and delicious sauce mixture. It’s kind of a dry sauce, and you toss the crisped tofu “chicken” in it. Oh my god, it’s so incredibly delicious and also pretty spicy!
You can adjust the spice level to your preference. There are four kinds of chilies in this tofu 555: Kashmiri chili powder in the batter, and green chilies, cayenne, and red pepper flakes in the sauce. To get the flavor with less heat, reduce any or all of those. The combination of peppers adds a ton of flavor, so you definitely want to use some of each, even if you don’t use the full amounts. You can use a milder green chili to manage the heat, too, if you prefer.
Basically, adjust the heat based on your preference, but definitely try this vegan chicken 555. It’s just so fabulously delicious!
Tofu 555 is great on its own or in crunchy salads with juicy fruits like apples, pears, or mangoes, or with roasted or fresh vegetables. A cucumber salad with a simple lime, salt, and pepper dressing also pairs wonderfully with this Indian appetizer. Or, you can make wraps with lettuce, creamy dressing, and fresh green chilis or pickled jalapeños.
No matter how you serve it, you have got to try vegan chicken 555!
Continue reading: Vegan Chicken 555 Appetizer
The post Vegan Chicken 555 Appetizer appeared first on Vegan Richa.
I’m back with an ultra low carb vegetarian meal plan for 7 days that has worked wonderfully for me on my weight loss journey. This vegetarian low carb meal plan includes breakfast, lunch, snack dinner in 30 minutes. I have shared meal ideas along with a printable grocery list & meal prep hacks to gear up metabolism & burn fat fast!
If you have read about my progress with a low carb vegetarian diet with high protein, you will get to know why and how I started.
After successfully losing weight while maintaining high energy levels & feeling satiated, I not only feel good but motivated to go more strict on the carbs as my body is responding amazingly! The key here is to go slow because a holistic approach is always better!
I’m a qualified nutritionist not an RD or NHS dietitian. This is exactly what I’m eating right now. Use it for ideas, then speak with your own healthcare pro before starting.
(100 g+ protein • < 50 g net carbs • now shown in metric and U.S. measures)
| Rule | Metric | U.S. |
|---|---|---|
| Protein | ≥ 100 g / day | same |
| Net carbs | < 50 g / day (total fibre) | same |
| Healthy fats | Avocado, EVOO, nuts ≤ 30 g | Avocado, EVOO, nuts ≤ ¼ cup |
| Fluids | 3 L water + electrolytes | 100 fl oz (12 cups) + electrolyte |
In this detailed meal plan, while I have to limit carbs, I have ensured to not compromise on high proteins, healthy full fat from natural sources & fiber. Along with this I am also including eggs in my vegetarian rapid weight loss diet!
Portion guide: I’m 5’7″ (168 cm) and started at 196.2 lb. Adjust up or down for your own energy needs
| Day | Breakfast | Lunch | Snack | Dinner | Net C | Protein |
|---|---|---|---|---|---|---|
| 1 | 2 slices Low Carb CottageCheese Bread + 3 fried eggs | Shirataki noodle stir fry with 200 g / 7 oz soft tofu | 170 g / ¾ cupGreek yogurt + 2 Tbsp hemp seeds | Paneer-tempeh tikka salad bowl | 28 g | 112 g |
| 2 | Chia-matcha pudding (30 g / 3 Tbsp chia, 240 mL / 1 cup almond milk) + 1 scoop vegan protein | Cauliflower rice burrito bowl with 150 g / 5 oz tempeh | 2 hard boiled eggs | 2 egg omelette pizza (mozzarella, olives) | 33 g | 105 g |
| 3 | 3 egg spinach omelette + 50 g / ¼ cup feta | Thai coconut lime soup with 150 g / 5 oz tofu & shirataki rice | 30 g / 1 oz roasted almonds | Halloumibroccoli tray bake (120 g / 4 oz halloumi) or Broccoli Edamame Salad | 30-35g | 108 g |
| 4 | Protein smoothie (spinach, 240 mL / 1 cup soy milk, 1 Tbsp peanut butter, 1 scoop protein) | Grilled-veggie plate + 120 g / 4 oz halloumi + 2 Tbsp hummus | Celery sticks + 50 g / ¼ cupcottage cheese dip | Keto palak paneer over 2 cups sautéed cabbage | 32 g | 114 g |
| 5 | Tortilla quiche , 2 eggs +peppers, 30 g / 1 oz cheddar) + 1 bread slice | Shirataki pad Thai with 200 g / 7 oz tempeh, 2 Tbsp peanuts | Bullet-proof turmeric latte | Zucchini-boat pizzas (paneer, tomato, basil) | 29 g | 107 g |
| 6 | Avocadoegg salad lettuce wraps (3 eggs, ½ avocado) | Chinese Eggplant Tofu+ Low Carb Shirataki Rice | 30 g / ¼ cup pumpkin seeds | Stuffed portobellos (tofu mince, spinach, nutritional yeast) | 35 g | 110 g |
| 7 | Ejjeh + Butter Garlic Mushroom | Rainbow mason jar salad (kale, cabbage, 100 g / 3½ oz tempeh, 2 Tbsp hemp seeds) | 125 g / ½ cupcoconut yogurt + 1 Tbsp cacao nibs | Egg drop miso soup + 120 g / 4 oz tofu cubes | 37 g | 102 g |
Net carb and protein tallies use USDA averages; adjust portions to suit you.
In this week, I was more prepared & organized to have my shopping list sorted. The items cater to a vegetarian eggs included keto grocery list, aligning with this ultra-low carb meal plan.
| Item | Metric | U.S. equivalent |
|---|---|---|
| Eggs | 24 large | 24 large |
| Paneer | 500 g | 1 lb 2 oz |
| Tofu (firm + silken) | 600 g | 1 lb 5 oz |
| Tempeh | 400 g | 14 oz |
| Greek yogurt (0 %) | 350 g | 1½ cups |
| Vegan protein powder | 7 scoops | 7 scoops (7 oz total) |
| Halloumi | 250 g | 9 oz |
| Shirataki noodles | 4 × 200 g packs | 4 × 7 oz packs |
| Shirataki “rice” | 2 × 200 g packs | 2 × 7 oz packs |
| Vegetables | See list | 2 lb zucchini, 2 medium cauliflowers, 1 lb broccoli, 1 lb kale, 1 spaghetti squash, portbello mushrooms, mushrooms, iceberg lettuce, lettuce leaves |
| Avocados | 4 | 4 |
| Nuts & seeds | 280 g | 1 ¼ cups mixed, peanuts |
| Almond flour | 120 g | 1 cup firmly packed |
| Coconut milk (lite) | 400 mL can | 13.5 fl oz can |
After five days on this 100 g-protein vegetarian keto plan I’m 1.4 kg / 3 lb lighter, my workouts feel stronger, and no 3 p.m. slump—extra protein is magic for satiety.
Swap every egg for 100 g / 3½ oz tofu scramble or ¼ cup chickpea-flour batter; use plant protein powder.
Yes start with ½ pack if you’re fibre sensitive; drink an extra 8 fl oz / 250 mL water.
Add 1 scoop protein (30 g / 1 oz) to any smoothie or bump tempeh to 250 g / 9 oz at lunch.
While many think its difficult, it can be easily managed when including high protein sources like tempeh, tofu, cottage cheese.
Eggplants, onions, tomatoes, bell peppers are a few to name. I have also included greens like broccoli for a low carb option.
Grab the grocery list, bake that cottage cheese bread, and batch cook your veggies. Comment below if you join me on this high protein vegetarian keto sprint let’s compare results!
If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.
Being a daily consumer of chia seeds, I had to try this viral Tiramisu chia pudding to see if it’s worth all the hype at all! So I tried it and, lo behold, it is so damn good that I have to now repeat it frequently!
If you ask me to name one dessert among the universe of all desserts that I can have without thinking twice then that has to be a classic Italian Tiramisu!
But yes, that will be in a parallel universe where I wouldn’t worry about consuming excess calories that come free of cost with the delicious taste of a generous serving of Tiramisu!
With all that love and affection towards Tiramisu, I also jumped into the bandwagon of a spin-off of Tiramisu made with the cult favorite of all fitness enthusiasts these days!
Chia seeds! So here I present my version of the viral Tiramisu chia pudding!
What is Tiramisu chia pudding?
If you love to watch cooking/recipe videos, I am sure you have come across this viral recipe in your feed many times already!
Just in case this is something new to you and I have the privilege to introduce you to this current social trend, then let me decode it for ya!
First, let’s see what Tiramisu is and then we can figure out its connection with the Tiramisu chia pudding!
A classic Tiramisu has multiple layers of classic lady finger biscotti soaked in freshly brewed coffee with alternating thick layers of whipped up mascarpone cheese in between two layers of lady fingers.
The final layer of mascarpone is dusted with a generous amount of cocoa powder. Then the assembled Tiramisu is chilled in the refrigerator overnight to set things up.
This also allows the flavors of coffee and cocoa to mingle with each other resulting into a mind-blowing no-bake dessert making you fall in love with it instantly!
The post Viral Tiramisu Chia Pudding for Weight Loss Friendly Breakfast | How to Make Tiramisu Chia Pudding first appeared on Flavor Quotient.
Scrambled eggs with cottage cheese recipe is one high protein breakfast thatTikTok and nutrition pros can’t stop talking about. The curds melt into pillowy eggs, adding 30 grams plus of complete protein in under 10 minutes. If you need a low‑carb, high protein high‑satiety breakfast that still feels indulgent, this one‑pan recipe of high protein, cottage cheese scrambled eggs is your new favourite breakfast.
Move over, plain scrambled eggs scrambled eggs with cottage cheese are the 2025 TikTok breakfast star. Curds melt into pillowy eggs, giving high protein scrambled eggs (30 g!) in five minutes. Perfect for low‑carb, muscle‑fuel mornings or budget‑friendly meal prep.
Macros (per serving): 270 calories, 30g protein, 5g carbs, 14g fat
Don’t aggressively stir the eggs, otherwise it will make the scrambled texture rubbery. Once cooked to your liking, turn off the heat, garnish with basil leaves and serve warm!
Best hot off the pan, but you can refrigerator meal‑prep in glass containers up to 2 days. Reheat gently at 50 % power.
Barely! the curds melt, giving creaminess without a “cheesy” hit.
Yes. 3 eggs + ¼ cup 2 % cottage cheese ≈ 3 g net carbs.
Scrambled eggs can become rubbery when frozen; stick to fridge storage, 48 hrs max for best texture. I personally make the numbers of serving that we can eat fresh.
Swap 4 egg whites + 2 Tbsp cottage cheese for similar texture.
Look for small‑curd, 2 % milkfat; Good Culture or Daisy work well.
If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.
Lentil trail mix is a super delicious snack, and here I will show you three ways to make it! Peanut gochujang, Indian Chivda, Doritos Nacho flavor! This high protein, savory granola is easy and fun to make and a perfect breakfast or snack. (16 grams of protein and fiber per serving!)
When I shared my red lentil granola recipe, quite a few of you asked for a savory version, and today I’m sharing three different ways to make savory lentil granola/trail mix! Make all three flavors of this delicious lentil trail mix, or triple your favorite flavoring and make one big batch.
Why three ways? Because I just couldn’t decide between these amazing flavors: Indian-spiced, peanut gochujang, and nacho spice. So, I decided to let you choose for yourself!
This trail mix/savory granola recipe uses split red lentils (aka masoor dal) as the base. You cook the red lentils on the stovetop until they are just al dente, and they roast up to be light and crisp in the oven with your seasonings of choice.
The result is a protein-packed snack that is absolutely full of flavor, no matter which seasoning mix you choose! A serving of this trail mix has around 16 grams of protein and 16 grams of fiber. You can amp up the protein even more by folding in hemp seeds into the granola once it has finished roasting.
The Indian-spiced lentils are inspired by Indian chivda, which usually uses rice flakes or other flaked or puffed grains. It is spicy savory with some balancing sweet from raisins or dates and is fantastically delicious!
For the nacho spiced savory lentil trail mix, a took inspiration from my nacho cheese granola bars. It’s your favorite snacking chip in crisp trail mix form! you can adjust it to your flavor preference. Add more cayenne for more heat or more nutritional yeast for more cheesiness.
If you love gochujang, definitely try the peanut gochujang lentil trail mix which has an amazing savory-spicy flavor with a hint of sweetness. It pairs so well with the crunchy peanuts! Comment below on which one will you try first!
The post High Protein Lentil Trail Mix, 3 Ways Peanut gochujang, Indian Chivda, Nacho cheese flavors appeared first on Vegan Richa.
This High protein overnight oats recipe packs massive 30 grams of protein per serving and is my go to for the hectic mornings. One of the best breakfasts I meal-prep for weight loss, muscle gain, or to simply stay full all morning long. Whether you’re meal-prepping for weight loss, trying to hit your protein goals, or just want a delicious breakfast that tastes like dessert, this creamy high protein overnight oats recipe checks every box
With 5‑minute prep time, this chocolate peanut butter High Protein Overnight Oats jar is packed with 30 grams of protein, 8 g fiber thanks to Greek yogurt, protein powder, and nut butter. These overnight oats stay fresh for days, so you’ll have a grab‑and‑go meal prep high protein breakfast prepped night before and ready whenever you need it.
Explore more flavors in my Ultimate Overnight Oats Guide.
Tip: Feel free to explore nut butter variations (like peanut or almond butter) for peanut butter protein overnight oats. Or switch up the fruit for a strawberry banana protein overnight oats for meal prepversion.
Morning texture check
If thick, splash more milk; if thin, add 1 tsp chia seeds or basil seeds
One recipe, endless possibilities: Try them all and build your own weekly meal prep rotation!
Want to push beyond 30g? Try these swaps:
You can experiment with protein powder options (whey, casein, pea, soy), and customise your overnight oats for different dietary needs and flavors.
Yes! high protein overnight oats curbs hunger. Stick to unsweetened milk and measure nut butter
Up to 5 days refrigerated; when stored in an airtight container, making them great for meal prep. Stir before serving
Rolled oats work best as they absorb liquid well, creating a creamy texture while retaining nutrients.
Yes! Replace it with extra Greek yogurt or cottage cheese. The protein will be slightly lower (≈20g) but still filling
Absolutely Yes. High protein keeps you fuller longer, reduces snacking, and balances blood sugar. These oats are a perfect weight-loss friendly meal prep breakfast.
This guide will help you to navigate the texture of meal-prep overnight oats on various days of the week.
| Fridge 4 °C | Texture | Safe to Eat |
|---|---|---|
| Day 1‑3 ★★★★ | Creamiest |  |
| Day 4‑5 ★★★☆ | Still good | |
| Freeze (no fruit) ★★☆ | Thaw overnight | |
If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.
This stir fry noodles recipe make a flavourful satisfying meal that is low carb, high protein, and is low calorie. This delicious shirataki stir fry noodles is one dish that I enjoy regularly on my weight loss journey. Crispy tofu, fresh colourful veggies, and a bold, spicy peanut sauce this quick stir fry noodles recipe packs flavors and help me feeling full without weighing me down.
So if you are a someone who is watching their weight, managing diabetes, counting macros, or following a gluten-free or vegan diet this fiber-rich shirataki stir fry noodles bowl is perfect. It’s a delicious, plant-based meal perfect for weight loss, meal prep, or anyone following a gluten-free or Weight Watchers-friendly diet.
Ready in just 20 minutes! A perfect under 200 calories meal (192 calories and 14g of protein per serving) this low-carb high-protein shirataki noodle stir-fry is a game-changer!
If you’ve never tried shirataki noodles before, you’re in for a game-changing pantry staple vegan noodle recipe. There’s a reason that these are popularly known as weight loss noodles.
Made from the root of the konjac plant, shirataki noodles are:
Shirataki noodles have a slightly chewy texture and are perfect for absorbing sauces which are ideal in stir-fry and noodle bowls like this one.
Whether you’re on a weight loss journey, counting macros, or trying to eat more clean and plant-based, this vegan noodles recipe checks every box.
This stir fry noodles recipe is perfect if you’re following:
For making this spicy stir fry sauce whisk together:
This bold, creamy sauce pairs perfectly with tofu and shirataki noodles. Adjust spice to taste. This spicy, nutty sauce is the heart of the dish. It’s creamy, rich, and perfectly coats the noodles.
Drain and rinse the noodles well under cold running water to remove their natural odor. Shake off any excess water and set aside.
In a small bowl, whisk together soy sauce, sriracha, peanut butter, tahini, chili flakes, salt, and water until smooth and creamy.
Heat olive oil in a non-stick skillet. Add onion and bell peppers. Sauté for 3–4 minutes until they begin to soften but remain slightly crisp. Add mushrooms and cook for another 2 minutes.
Add diced tofu to the pan and sauté until lightly golden on the edges, about 2–3 minutes. Add rinsed shirataki noodles to the pan.
Pour in the sauce and gently toss everything together until noodles are fully coated.
Turn off the heat. Add lemon juice and torn basil. Garnish with sesame seeds, chopped roasted peanuts, and green onions. Serve hot! Perfect macro balance for a healthy lunch or dinner!
Yes! Shirataki noodles are very low in calories and carbs, this makes them ideal for people trying to reduce overall calorie intake or lose weight.
Yes! As long as you use tamari or gluten-free soy sauce, this noodle stir-fry is completely gluten-free.
They’re mostly neutral but soak up any sauce you toss them in. After rinsing and cooking, they absorb flavor really well and have a slightly chewy texture.
Yes! This is a low point weight watchers noodles recipe (approx. 3-4 depending on oil/tofu brand) and fits beautifully into most WW meal plans.
Yes! This is my go to weight loss noodle recipe They’re low in calories, high in fiber, and help you feel full longer.
Yes, this recipe stores well in the fridge for up to 3 days. Reheat in a non-stick pan or microwave.
Yes, try tempeh, chickpeas, or edamame for a protein-rich alternative.
If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.
A fully loaded, flavor packed, protein rich summer spinach salad with an umami-packed crisp chickpea hemp seed olive crumble, nutrient dense greens, and creamy, vibrant tahini lemon dressing. A perfect hot weather dinner. (23g protein and 15g fiber per serving, (gluten-free, soy-free, nut-free, high protein)
This is a fantastically hearty summer spinach salad. It has so many textures and flavors, and it has 80 grams of protein for the entire salad. That’s 20 grams of protein per serving. For a salad!
There is protein from the chickpeas, from the hemp seeds, and from the nutritional yeast in the chickpea crumble. There’s also protein from the tahini in the dressing, the non-dairy yogurt (depending on the brand), as well as a little protein from the greens that you use in the salad. You can amp up the protein even more by sprinkling it with some hemp seeds before serving or adding some of my tofu bacon bits, or other high protein toppings.
The salad has this creamy texture from the dressing, the crunch from the fresh veggies, and crispiness from the chickpea crumbles, which we bake until they’re crispy-crunchy. The umami comes from the olives and the sun-dried tomato, and the refreshing, fresh flavor comes from lemon zest, the cucumbers, and any other crunchy veggies and greens.
It’s just a fabulous combination of flavors and textures. The combination of tahini and yogurt helps mellow tahini’s strong flavor and makes for a rich, creamy dressing.
Continue reading: Summer Spinach Salad with Chickpea Olive Crumble
The post Summer Spinach Salad with Chickpea Olive Crumble appeared first on Vegan Richa.
Marry me tofu bake is like a high protein plant-based lasagna style bake. Tofu, creamy smoky sauce, spinach sun-dried tomato tofu ricotta, and no pasta! Lasagna meets tofu parmigiana meets marry me tofu, minus pasta. Easy to make all in one baking dish. Over 20 gm protein! Options for gluten-free, soy-free, and nut-free
My husband loves my tofu parmesan bake, and so did you guys, because lots of you have made that one and variations of it since I first posted it. It’s basically like a lasagna with this delicious spinach ricotta filling and some pasta sauce, all layered up but with tofu slices instead of lasagna noodles. It’s a hearty dish that’s easy to make and can be served in various ways.
For this marry me tofu bake, I changed up the fillings. I used the flavors from my marry me pasta and made this creamy smoky sauce and the an umami filled ricotta filling to create something new and delicious. It has this incredible, smoky rose-style sauce. Then, we make the spinach ricotta filling, but we also add sun-dried tomato and some heat to it for a richer deeper umami flavor.
Together, all of these flavors create a sort of a marry me pasta flavor profile, but in a parmigiana kind of format. This bake is hearty, delicious, and everybody’s going to keep going in for seconds. And thirds!
It is a high-protein dish, because we use tofu layers instead of lasagna noodles, add tofu to our spinach ricotta filling and even in the creamy pasta sauce. The pasta sauce gets its creaminess from protein-rich cashews and tofu. So, there’s protein in each element of this dish. If you don’t want to use cashews for the sauce, you can use hemp seeds or silken tofu as another source of protein. There’s also nutritional yeast in the sauce, which adds even more protein to each helping, making each serving super satisfying and delicious.
You can serve this with some sourdough or whole grain bread for even more protein, or over lentil spaghetti or lentil pasta for an extra protein boost.
Continue reading: Marry Me Tofu Bake (Lasagna style)
The post Marry Me Tofu Bake (Lasagna style) appeared first on Vegan Richa.
Login
