Brown Girl Vegan

Category: High Protein

  • Tandoori Tofu ‘Turkey’

    Tandoori Tofu ‘Turkey’

    This Indian Tandoori Tofu ‘Turkey’ is charred, smoky and delicious from the spices and is perfect when served with my vegan mint yogurt sauce.

    Tandoori dishes are my faves in North Indian Cuisine – I’ve grown up eating them in restaurants and the smokiness is just unreal. However, it may be quite challenging to recreate the flavours at home if you don’t have a tandoor. This recipe calls for the same char and smokiness while being completely vegan and gluten free!

    Tips to Make the Perfect Skewers

    Remember to use extra firm tofu for this recipe. You can also trying freezing your tofu, thawing them and rinsing out any excess water to get a more spongey texture.

    Screenshot

    You can use a tofu press or anything heavy to press out the excess water. Or just wrap the tofu block in thick layers of paper towels and place something heavy on top of it. Then wrap paper towels to absorb any remaining water.

    Use soy yogurt for the best taste and texture of the tandoori paste. They key step here is to marinate the tofu for them to absorb the flavours but if you’re pressed for time, you can skip it – it still tastes very flavourful!

    You can find the recipe for my 5-minute Mint Coriander Chutney here.

    Ingredients You Need

    • extra firm tofu – always use extra firm tofu for the best texture
    • vegan yogurt – I like to use soy or cashew for the best flavour. Coconut yogurt may be a little too strong and overpowering
    • kashmiri chili powder – this is essential for the nice red colour of the skewers
    • spices – you would need ground fennel, cumin, coriander, onion & garlic, turmeric, black pepper
    • aromatics – ginger-garlic paste, onion powder, garlic powder
    • lime juice – for that tanginess
    • neutral oil – you can also olive oil or avocado oil. You can also omit the oil if you want to keep the recipe oil free

    Allium free substitutions: Omit garlic paste, garlic powder and onion powder. Substitute it with a pinch of asafoetida (hing).

    Gluten free substitutions: Use gluten free yogurt. Otherwise, all ingredients are naturally gluten free.

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    Tandoori Tofu ‘Turkey’

    This Indian Tandoori Tofu 'Turkey' is charred, smoky and delicious from the spices and is perfect when served with my vegan mint yogurt sauce.
    Prep Time2 hours
    Cook Time1 hour
    Total Time3 hours
    Course: Main Course
    Cuisine: Indian
    Keyword: christmas
    Servings: 4

    Ingredients

    • 2 blocks extra firm tofu  450g
    • 4 tbsp vegan soy yogurt
    • 1 tbsp kashmiri chili powder
    • 1 tsp garlic paste
    • 1 tsp ginger paste
    • 2 tsp fennel powder
    • 2 tsp coriander powder
    • 2 tsp onion powder
    • 2 tsp garlic powder
    • 1/2 tsp turmeric
    • 1/2 tsp black pepper
    • 1 tsp lime juice
    • 2 tbsp olive oil
    • salt
    • splash of water

    Instructions

    • Preheat over to 220C.
    • Add all spices, lemon juice and yogurt to a bowl and give it a good mix. Add a splash of water if the mixture is too thick.
    • Poke holes in extra firm tofu. Coat well in the marinade – Marinate for a few hours to overnight.
    • Bake them for about 20 minutes, flipping them halfway and put them on the grill setting for 5-10 minutes.
    • Let cool and slice into your spicy tofu 'turkey'. Enjoy!

  • Crispy Seaweed Tofu

    Crispy Seaweed Tofu

    These crispy nori-wrapped tofu are pan fried to golden brown perfection and coat in an addictive teriyaki glaze! Vegan and gluten free.

    I grew up eating crispy nori-wrapped fried chicken as a snack in my school canteen when I was 10 years old – one of my guilty pleasures was buying these bite sized snacks almost everyday during my 30-minute lunch break. I definitely missed them once I went vegan but these crispy seaweed tofu bites pretty much have the same flavours while being insanely addictive!

    Seaweed’s umami-rich taste adds depth and complexity to versatile tofu, giving it a savoury and fishy flavour! In this recipe, we glazed it in an addictive teriyaki sauce and it’s perfect when paired with rice with extra vegetables like broccoli and edamame.

    Ingredients You Need

    • extra firm tofu – extra firm tofu holds together the best for this recipe
    • nori sheets
    • corn starch – to make the tofu extra crispy
    • neutral oil for frying
    • teriyaki sauce
      • garlic, ginger
      • light soy sauce, mirin, sake, sesame oil, agave
      • gochugaru
      • corn starch + water
    • garnish
      • green onions
      • toasted sesame seeds

    Gluten free substitutions: Use gluten free soy sauce / tamari / coconut aminos.

    Allium free substitutions: Omit garlic – instead substitute with a pinch of hing. Omit spring onions and garnish with coriander (optional!)

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    Crispy Seaweed Tofu

    These crispy nori-wrapped tofu are pan fried to golden brown perfection and coat in an addictive teriyaki glaze! Vegan and gluten free.
    Prep Time15 minutes
    Cook Time20 minutes
    Total Time35 minutes
    Course: Appetizer, Main Course
    Cuisine: Fusion, Japanese
    Keyword: high protein, japanese recipes, tofu recipes
    Servings: 4

    Ingredients

    • 450 g extra firm tofu
    • 2-3 nori sheets
    • 1 cup corn starch
    • neutral oil for panfrying

    Teriyaki Glaze

    • 1 tsp minced garlic
    • 1 tsp minced ginger
    • 2 stalks white part of scalions
    • 2 tbsp light soy sauce
    • 1 tbsp mirin
    • 1 tbsp sake
    • 1 tbsp sesame oil
    • 1 tsp agave
    • 1/2 tbsp gochugaru more if you like more spicy!
    • 1 tsp corn starch + 1/2 cup water

    Garnish

    • spring onions
    • toasted sesame seeds
    • rice

    Instructions

    • Press the tofu to remove excess water with paper towels. They do not need to be completely dry. Cut tofu into small rectangles.
    • Cut nori sheet into thin strips and wrap them around each tofu piece. Coat them in corn starch.
    • Heat oil on a pan. Add the tofu cube and pan fry for 5-7 minutes, turning occasionally, until golden brown and crispy on all sides.
    • Remove the tofu from the pan and set it aside.
    • In the same pan add the sesame oil. Add the minced garlic and ginger, cooking for 1-2 minutes until fragrant.
    • Add white part of scallions and the ingredients for the sauce, including the corn starch slurry.
    • Mix until the mixture thickens. Add back in the tofu and give that a good but gentle toss.
    • Garnish with spring onions, toasted sesame seeds and serve!
  • Air Fryer Bang Bang Tofu

    Air Fryer Bang Bang Tofu

    This crispy air-fried tofu tossed in a creamy, spicy sauce is packed with flavour – and ideal as a topping for just about anything!

    Packed with crunch and heat, this air-fried tofu in a creamy, spicy sauce is going to be your new go-to topping or filling for many dishes – including rice, noodles, wraps, salads! Inspired by the traditional Bang Bang Chicken or Shrimp.

    This dish is also packed with protein – with 30 grams of protein and 8 grams of fibre (you can always add some greens to up your fibre!). It’s perfect for a quick weeknight dinner or meal prep for the week.

    Ingredients You Need

    • extra firm tofu
      • onion powder, garlic powder, black salt, white pepper
      • corn starch
    • addictive sauce
      • toasted sesame oil
      • soy sauce
      • mirin
      • white pepper
      • vegan mayo
    • garnish
      • rice
      • green onions
      • toasted sesame seeds

    Gluten free substitutions: Use gluten free soy sauce / tamari / coconut aminos. Ensure vegan mayo and sriracha are gluten free.

    Allium free substitutions: Omit garlic and onion powder – instead substitute with a pinch of hing. Some sriracha brands might contain garlic, instead use allium free chili sauce.

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    Air Fryer Bang Bang Tofu

    This crispy air-fried tofu tossed in a creamy, spicy sauce is packed with flavour – and ideal as a topping for just about anything!
    Prep Time5 minutes
    Cook Time20 minutes
    Total Time25 minutes
    Course: Appetizer, Main Course
    Cuisine: Fusion
    Keyword: high protein, tofu recipes
    Servings: 2

    Ingredients

    • 450 g extra firm tofu
    • 1 tbsp olive for air frying
    • 1 tsp garlic powder
    • 1 tsp onion powder
    • 1/4 tsp white pepper
    • 1/2 tsp black salt
    • 2 tbsp corn starch

    Sauce

    • 2 tbsp vegan mayo
    • 2 tbsp sriracha
    • 1.5 tbsp light soy sauce
    • 1 tbsp mirin
    • 1 tbsp sesame oil

    Garnish

    • scallions
    • toasted sesame seeds
    • chili oil optional
    • 2 servings rice

    Instructions

    • Break apart extra firm tofu into chunks. Toss tofu in a bowl with cornstarch, salt, garlic powder, onion powder and white pepper. Lightly drizzle with oil for extra crispiness.
    • Place tofu in a single layer in the basket. Cook for 13-15 minutes shaking halfway through, until golden and crispy.
    • While tofu cooks, combine all ingredients for the sauce and whisk them together.
    • Once tofu is cooked, gently toss with sauce until evenly coated. Garnish with scallions and toasted sesame seeds. Serve over rice and enjoy!
  • Vegan Thai ‘Chicken’ Laab

    Vegan Thai ‘Chicken’ Laab

    This vegan ‘chicken’ laab is inspired by Thai Laab Gai – this includes tofu tossed with fresh herbs, chilies, lime juice, toasted rice powder and vegan fish sauce served in lettuce cups!

    Laab Gai is a minced chicken salad originating from the Isan region of northeastern Thailand, which shares a deep cultural & culinary history with Laos. In fact, Laab is considered the national dish of Laos, and it’s a staple in Isan Thai cuisine.

    I’ve mostly had Chicken Laab in Thai restaurants back when I was not vegan but I’ve not had a plant-based version ever since. It’s packed with a punchy flavour from fresh herbs, chilies, lime juice, toasted rice powder – the toasted rice powder is especially unique as it gives Laab its signature nutty aroma and subtle crunch that sets it apart from other salads. In this vegan version, we also use mushroom seasoning and soy sauce for extra umami.

    For the protein substitute, we’ll be using extra firm tofu. In this recipe, I boil the tofu in water for 5 minutes to draw out the extra moisture.

    Ingredients You Need

    • extra firm tofu – for the ‘chicken’ substitute
    • toasted rice powder – adds the signature flavour to the tofu salad
    • herbs – cilantro and mint
    • seasoning – vegan fish sauce, light soy sauce, lime juice
    • aromatics – bird’s eye chili
    • sweetener – agave or gula melaka syrup
    • to serve – romaine lettuce cups
    • peanut sauce
      • unsweetened smooth peanut butter
      • minced ginger
      • light soy sauce
      • lime juice
      • hot water to mix

    Gluten free substitutions: Use gluten free soy sauce and vegan fish sauce.

    This recipe is allium free!

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    Vegan Thai ‘Chicken’ Laab

    This vegan 'chicken' laab is inspired by Thai Laab Gai – this includes tofu tossed with fresh herbs, chilies, lime juice, toasted rice powder and vegan fish sauce served in lettuce cups!
    Prep Time10 minutes
    Cook Time20 minutes
    Total Time30 minutes
    Course: Appetizer, Main Course, Side Dish
    Cuisine: Laos, Thai
    Keyword: salad, salad recipes, tofu recipes
    Servings: 3 or 4

    Ingredients

    • 450 g extra firm tofu
    • 2 tbsp toasted rice powder
    • 1 tbsp light soy sauce
    • 1 tbsp vegan fish sauce
    • 1.5 tbsp lime juice
    • 1 bird's eye chili more if you want it spicy
    • 1/2 tbsp mushroom seasoning
    • 1 tsp agave
    • 1/4 cup cilantro chopped
    • 1/4 cup mint chopped
    • 20 mini lettuce wraps

    Peanut Sauce

    • 2 tbsp unsweetened peanut butter
    • 1/2 tsp minced ginger
    • 1 tbsp soy sauce
    • 1 tsp lime juice
    • 2-3 tbsp hot water

    Instructions

    • I used storebought toasted rice powder but this is how you can make it at home: In a dry pan, toast 2 tbsp of glutinous rice over medium heat until golden and aromatic (about 5–7 min).
      Cool and grind to a coarse powder using a spice grinder. Set aside.
    • Boil your blocks of tofu for 5 minutes in hot water. Drain and pat dry.
    • Crumble tofu into a bowl. Add all herbs, seasonings and aromatics and mix well.
    • Spoon them into lettuce cups and garnish with more mint leaves or chilies and a squeeze of lime if preferred.
    • Whisk together the ingredients for your peanut sauce. Drizzle the sauce over the lettuce cups. Enjoy!
  • Homemade Protein Powder (Indian Gunpowder)

    Homemade Protein Powder (Indian Gunpowder)

    This homemade savoury protein powder also known as indian gunpowder features a blend of lentils and spices that can be added to almost anything!

    Gunpowder – also known as paruppu podi – is a powder made with dry, roasted lentils and spices. It’s specifically made from roasted chana dal, mung beans, and many more while also incorporating spices like dried red chilies, sesame seeds, and mustard seeds. It’s traditionally used as a condiment for idlis, dosais and tiffin items. The name “gunpowder” comes from its spicy kick – the flavour is fiery, intense, and addictive.

    This dry spice blend is shelf-life stable and can be kept for up to a few months. I personally have grown up eating them with basmati rice but you can also make a quick gunpowder ‘chutney’ by mixing in some groundnut peanut oil or regular sunflower oil.

    You can also make this protein powder in just 30 minutes! All that’s required are: dry roasting lentils and spices, then blending them into a fine powder. This gunpowder recipe has 34g of protein and 36g of fibre for about 20 tablespoons – pair this other high protein dishes to meet your daily protein goals!

    Ingredients You Need

    • lentils
      • red lentils
      • yellow mung beans
      • chana dal (split chickpeas)
      • roasted gram dal
      • toasted sesame seeds
    • spices
      • cumin seeds
      • black peppercorns
      • coriander seeds
    • aromatics
      • dried red chilies
      • curry leaves
    • to season
      • oil
      • salt

    This recipe is gluten and alliums free – just remember to check if the lentils are sourced from wheat-free manufacturers.

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    Homemade Protein Powder (Indian Gunpowder)

    This homemade savoury protein powder also known as indian gunpowder features a blend of lentils and spices that can be added to almost anything!
    Cook Time30 minutes
    Total Time30 minutes
    Course: Main Course, Side Dish
    Cuisine: Indian
    Keyword: high protein, indian recipes, lentils
    Servings: 15 tbsp

    Ingredients

    • 1/2 cup red lentils
    • 1/2 cup yellow mung beans
    • 1/4 cup chana dal
    • 1/4 cup roasted gram dal
    • 2 tbsp toasted sesame seeds
    • 1 tbsp neutral oil
    • 1 tbsp cumin seeds
    • 2 tsp black peppercorns
    • 8 dried red chilies
    • 1 sprig curry leaves
    • 1/2 tsp ground coriander or 1 tsp coriander seeds
    • pinch hing
    • 1 tsp salt

    Instructions

    • Heat a pan on medium heat. Dry roast red lentils, mung beans, chana dal and roasted gram dal seperate until they change colour slightly – they will also be aromatic. Remove and let cool.
    • To the pan, add oil, cumin seeds, black peppercorns and dried chilies and lightly toast. Add curry leaves, coriander powder and hing and continue to saute lightly.
    • Cool everything completely. Grind the mixture in Step 2 until you get a fine powder.
    • Combine all roasted lentils into the blender or spice grinder. Pulse until you get a coarse, sand-like texture. Don’t over-blend – it should be slightly gritty, not smooth.
  • Vegan Tempeh Kathi Rolls

    Vegan Tempeh Kathi Rolls

    These high protein tempeh spiced kathi rolls is a delicious plant based take on the traditional indian street food – vegan and gluten free option!

    I think we can all agree that tempeh is an underrated cousin of tofu but also very much under appreciated. Tempeh is the main star in this Kathi Rolls – popular Indian street food, originating in Kolkata, and made by wrapping spicy fillings (like paneer, chicken, or veggies) in a roti or paratha. They’re often paired with a chutney or a sauce as well.

    I use chapati in this recipe – you can also gluten free flatbread. This is one of my favourite ways to use leftover wraps and rotis for a quick meal. The tempeh here is marinated in spices, coconut cream, and a ginger-garlic paste before being air fried to perfection.

    We then saute some onions, red bell peppers and add in the tempeh for the perfect filling. What elevates this dish to the next level is also the sauce – a quick 5-minute mint-coriander yogurt chutney to drizzle and dip these rolls in completes the meal.

    With this recipe, you easily get 35 grams of protein and 23 grams of fibre PER serving = 2 medium-sized kathi rolls!

    Ingredients You Need

    • fresh soybean tempeh – I get mine fresh from the market. You can also use other variants of tempeh or substitute with extra firm tofu.
    • vegetables – tri-coloured mixed bell peppers
    • aromatics – red onion, ginger & garlic paste
    • tempeh marinade – coconut cream, chili powder, garam masala, coriander, cumin, turmeric, salt
    • mint-coriander yogurt chutney – cilantro, mint leaves, garlic powder, cumin powder, 2 green chilies, lemon juice, salt, black pepper and soy yogurt
    • to serve – chapati / roti / paratha and chopped coriander

    Gluten free substitutions: Use gluten free flatbread instead of chapati.

    Allium free substitutions: Substitute onions with thinly sliced cabbage and garlic-ginger paste / garlic powder with a pinch of hing (asafoetida).

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    Vegan Tempeh Kathi Rolls

    These high protein tempeh spiced kathi rolls is a delicious plant based take on the traditional indian street food – vegan and gluten free option!
    Prep Time15 minutes
    Cook Time15 minutes
    30 minutes
    Course: Main Course, Side Dish
    Cuisine: Indian
    Keyword: indian food, indian recipes, tempeh
    Servings: 2

    Ingredients

    Spicy Tempeh Marinade

    • 300 g tempeh
    • 1 tsp chili powder
    • 1 tsp garam masala
    • 1 tsp coriander
    • 1 tsp cumin optional
    • 2 tsp ginger-garlic paste
    • 1/4 tsp turmeric
    • 1 tsp salt
    • 1/4 cup coconut cream add more if required

    Kathi Rolls

    • 1.5 cups mixed tri-colour bell peppers or 1 bell pepper
    • 1 red onion
    • olive oil for frying
    • 4 chapatis or rotis or parathas
    • chopped coriander

    Mint-Coriander Yogurt Chutney

    • 1/2 cup packed cilantro with stems
    • 2 tbsp mint leaves
    • 1 tsp garlic powder
    • 1/2 tsp ground cumin
    • 1 small green chili
    • 1/2 tbsp lemon juice
    • 3/4 tsp salt
    • 1/4 tsp black pepper
    • 1/2 cup soy yogurt or any other plant based yogurt

    Instructions

    • Chop tempeh into cubes. Add tempeh to a bowl, followed by spices, coconut cream and ginger garlic paste. Mix well.
    • Blend all chutney ingredients until smooth. Adjust the salt here if required. Chill until ready to use.
    • Drizzle some olive oil and air fry tempeh for 7 minutes, shaking them halfway.
    • Slice onions and bell peppers finely. Saute them in some olive oil over medium heat until they are half cooked (still crunchy).
    • Add back in tempeh and give that a good mix.
    • Place the chapati on a plate. Spread 1-2 tbsp of green chutney on the chapati. Add a generous amount of filling.
    • Roll it up tightly or fold them on both sides (with one flap over the other) and secure with toothpick.
    • Serve with the rest of the green chutney. Enjoy!

  • Din Tai Fung ‘Egg’ Fried Rice with Tempeh Chop

    Din Tai Fung ‘Egg’ Fried Rice with Tempeh Chop

    This Din Tai Fung’s iconic egg fried rice is paired with a crispy air-fried tempeh chop – it’s flavourful, high in protein and made in just an air fryer!

    If cooking seems complicated to you, you are at the right place – I’m here to show you that vegan cooking is more EASY than you think! This Din Tai Fung style ‘egg’ fried rice and tempeh ‘pork’ chop is made using only an airfryer. Quick, simple and absolutely delicious!

    I use tempeh specifically for the ‘pork’ chop as it’s high in protein and absorbs the marination flavours so well. We use tofu for the vegan ‘egg’ in the fried rice so tempeh also provides a nice variation in texture & taste. It’s also the perfect high protein meat alternative – this recipe contains a whooping 36 grams of protein and 13 grams of fibre PER SERVING!

    Here are some easy pointers to make this delicious and easy restaurant-style fried rice:

    • Use leftover rice for the perfect fried rice because it has a firmer texture. Using freshly cooked rice can cause the dish to be too mushy.
    • Some of my favourite vegetables to add to fried rice are kailan, bok choy, kale, carrot, corn and long beans. Depends on what I have in my fridge but this recipe only includes tofu egg and scallions.
    • You can also pan fry the tempeh and stir fry the fried rice on a pan or wok if you do not have an air fryer. I love making this in an airfryer from time to time as it…
      • uses way less oil so it can be a much healthier alternative (not that oil is bad for you – I use oil in most of my cooking!)
      • It doesn’t take too long to cook everything together – 7 minutes for tempeh chop for about 5-6 minutes for the fried rice.

    Ingredients You Need

    • rice – usually, day-old rice is preferred because it’s drier and less sticky, making it easier to fry and absorb the flavours.
    • aromatics – white and green parts of scallions, minced garlic or garlic paste
    • protein – I made a vegan tofu egg but you can also add just fried tofu or tempeh.
      • extra firm tofu
      • seasonings – garlic powder, onion powder, turmeric, black salt, nutritional yeast
      • to add later – soy sauce, white pepper, sesame oil
    • tempeh chop – 5-spice, garlic powder, soy sauce, mushroom seasoning, cooking wine, agave, corn starch
    • vegetables – common vegetables include carrots, peas, edamame, and cabbage. It’s up to you if you want to include them!
    • garnish – green part of scallions

    Gluten free substitutions: Substitute the soy sauce with a gluten free version like tamari or coconut aminos. Ensure mushroom seasoning is gluten free.

    Allium free substitutions: Omit scallions – instead substitute with chopped coriander for garnish. Omit garlic powder, minced garlic and substitute with hing (asafoetida).

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    Din Tai Fung ‘Egg’ Fried Rice with Tempeh Chop

    This Din Tai Fung's iconic egg fried rice is paired with a crispy air-fried tempeh chop – it's flavourful, high in protein and made in just an air fryer!
    Prep Time10 minutes
    Cook Time20 minutes
    Total Time30 minutes
    Course: Main Course
    Cuisine: Chinese, Fusion
    Keyword: fried rice, tempeh, tofu recipes
    Servings: 2

    Ingredients

    Vegan 'Egg'

    • 225 g extra firm tofu
    • 1/2 tsp garlic powder
    • 1/2 tsp onion powder
    • 1/4 tsp turmeric
    • 1 tsp black salt
    • 1.5 tbsp nutritional yeast

    Fried Rice

    • 2 servings rice
    • 3 stalks scallions white and green parts separated
    • 1 tbsp light soy sauce
    • 1 tbsp toasted sesame oil
    • white pepper

    Tempeh Chop

    • 170 g tempeh
    • 1 tsp 5-spice
    • 1 tsp garlic powder
    • 1.5 tbsp soy sauce
    • 1 tsp mushroom seasoning
    • 1 tbsp cooking wine
    • 1/2 tbsp agave
    • 1.5 tbsp corn starch

    Instructions

    • Mix together ingredients for tempeh chop. Slice tempeh into 2 blocks and marinate for 5-10 minutes. You can also prep this beforehand and marinate overnight!
    • Airfry at 180C for 7 minutes, flipping them halfway. You can spray some oil here if you'd like. It should be golden and crisp on the edges.
    • Crumble tofu and mix together all ingredients. Air fry for 2-3 minutes at the same temperature.
    • Add rice, white part of scallions, minced garlic, soy sauce, sesame oil, white pepper and give it a good mix. Air fry for 3-5 more minutes.
    • Plate the egg fried rice and top with crispy tempeh chop. Garnish with green onions and enjoy!
  • Hakka Style Stuffed Tofu

    Hakka Style Stuffed Tofu

    This hakka style tofu is stuffed with vegan ground pork, crumbled tofu, aromatics, seasoning and served with an umami sauce.

    This stuffed tofu is a traditional and popular dish from the Hakka Chinese Cuisine – also known as Yong Tau Foo. You can find these stuffed vegetables, tofu and tau pok (dried beancurd puff) in many Hawker Centres in Singapore to this day. This dish is typically made by stuffing tofu with vegetables and seasoned meat or fish paste.

    This version is completely plant based – we will be using vegan ground pork and crumbled tofu (from carving out the tofu) along with some shitake mushrooms, aromatics and seasonings. This dish is often served during family gatherings and functions – in this recipe, we fry the tofu and serve it with an umami-packed sauce.

    Choose tofu with the right firmness so it holds shape when stuffed – pick extra firm tofu. Gently cut all four sides of the tofu and scoop out the centre with a spoon. Prioritise gentle handling during cooking to avoid breaking.

    Ingredients You Need

    • extra firm tofu – this is the only type of tofu that will hold its firmness in this recipe.
    • ground vegan pork – I use the brand meat zero but you can also omit or substitute this with more crumbled tofu.
    • shitake mushrooms – these are the juiciest mushrooms for the filling.
    • aromatics – ginger, garlic, scallions
    • seasoning – light soy sauce, toasted sesame oil, mushroom seasoning
    • for binding – corn starch
    • umami sauce – light soy sauce, vegan oyster sauce, agave, white pepper, mushroom seasoning, corn starch
    • garnish – spring onions

    Gluten free substitutions: Use a gluten free plant based mince. Or you can just use crumbled extra firm tofu. Use gluten free soy sauce / tamari / coconut aminos. Same goes for vegan oyster sauce. Ensure mushroom seasoning or powder is gluten free.

    Allium free substitutions: Omit garlic and spring onions. Substitute with hing (asafoetida) and chopped coriander respectively.

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    Hakka Style Stuffed Tofu

    This hakka style tofu is stuffed with vegan ground pork, crumbled tofu, aromatics, seasoning and served with an umami sauce.
    Prep Time30 minutes
    Cook Time30 minutes
    Total Time1 hour
    Course: Appetizer, Main Course, Side Dish
    Cuisine: Chinese
    Keyword: high protein, tofu recipes
    Servings: 6

    Ingredients

    • 600 g extra firm tofu
    • oil for deep frying / pan frying / air frying
    • 1 pack vegan pork mince 220g
    • 4-5 shitake mushrooms
    • 1 tsp minced ginger
    • 1 tsp minced garlic
    • 2 stalks scallions white and green parts
    • 1/2 tbsp light soy sauce
    • 1/2 tbsp sesame oil
    • 1 tsp mushroom seasoning
    • 2 tsp corn starch

    Umami Sauce

    • 1 tbsp light soy sauce
    • 1 tbsp vegan oyster sauce
    • 1 tsp agave
    • 1/4 tsp white pepper
    • 1 tsp mushroom seasoning
    • 2 tsp corn starch
    • 1 cup water

    Garnish

    • spring onions

    Instructions

    • Cut tofu into thick cubes (about 1.5 inches thick). Hollow out the center slightly with a small spoon or knife to create space for stuffing.
    • In a bowl, combine vegan ground pork, crumbled tofu, chopped mushrooms, scallions, ginger, garlic, seasonings and corn starch. Mix well.
    • Mix until a sticky paste forms. Let it sit for 10 minutes to firm up.
    • Gently press filling into the hollow of each tofu piece. Smooth over the top with a spoon so it adheres well.
    • Deep frying: Heat oil in a non-stick skillet over medium heat. Place tofu inside for a few minutes until golden. Take out and drain the oil with a paper towel or wire rack.
      Pan frying: Heat oil in a non-stick skillet over medium heat. Place tofu filling-side down first to sear. Flip after 3–4 minutes and cook until golden on all sides.
    • Whisk together all ingredients for the sauce, add it to a pan over heat and keep mixing until it thickens.
    • Arrange the tofu on a plate, and spoon the sauce over. Garnish with chopped scallions.
    • Serve hot with steamed jasmine rice or noodles. Enjoy!
  • Vegan ‘Paneer’ Manchurian Noodles

    Vegan ‘Paneer’ Manchurian Noodles

    These high protein tofu ‘paneer’ noodles are stir fried with vegetables and doused in a spicy and slightly sweet manchurian sauce – the perfect fusion for a quick meal!

    These fusion manchurian noodles are saucey and chewy with the right amount of sweetness and spice. The fried tofu ‘paneer’ cubes are tossed together in a sticky sauce for the perfect high protein meal.

    Indo-Chinese cuisine combines the culinary traditions of India and China – making it the perfect fusion of bold, spicy and tangy flavours. Ingredients commonly used in Indo-Chinese cuisine include soy sauce, vinegar, ginger, garlic, green chilies, and a variety of Indian spices such as cumin, coriander, and garam masala.

    The best part is also that  many Indo-Chinese dishes are vegetarian, reflecting the dietary preferences of many Indians – like Hakka Noodles, Gobi Manchurian, Schezwan Fried Rice, Hot & Sour Soup & Dumplings like Momos.

    These quick and easy 30-minute fusion noodles will leave you wanting for more! These contain 28 grams of protein and 10 grams of fibre per serving.

    Ingredients You Need

    • extra firm tofu – you definitely need extra firm tofu for this recipe for the best texture. You can also use other types of tofu like fava bean tofu or pea tofu.
    • red bell peppers – adds the perfect sweetness and crunch to the dish. I used red and green for a nice pop of colour!
    • aromatics – red onion, ginger, garlic, dried red chilies and scallions
    • sauces – soy sauces, sriracha, rice wine vinegar, sweetener
    • spices – white pepper, red pepper flakes, hing (if gluten free)

    Gluten free substitutions: Use gluten free high protein noodles – like brown rice or grain free noodles. I used millet noodles (but they were not gluten free!) Omit dark soy sauce and use tamari / coconut aminos / gluten free light soy sauce.

    Allium free substitutions: Omit onion, garlic and use hing. Omit scallions and use chopped coriander.

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    Vegan Paneer Manchurian Noodles

    These high protein tofu 'paneer' noodles are stir fried with vegetables and doused in a spicy and slightly sweet manchurian sauce – the perfect fusion for a quick meal!
    Prep Time10 minutes
    Cook Time20 minutes
    Total Time30 minutes
    Course: Main Course
    Cuisine: Fusion, Indian
    Keyword: indian recipes, indo-chinese, noodles
    Servings: 3

    Ingredients

    • 3 servings high protein noodles I used millet noodles
    • 450 g extra firm tofu
    • 1/2 red bell pepper
    • 1/2 green bell pepper
    • 1 cup shredded cabbage
    • 4 stalks spring onions
    • 1 red onion
    • 1 tsp garlic paste
    • 1 tsp ginger paste
    • 2 dried red chilies
    • olive oil

    Manchurian Sauce

    • 1.5 tbsp light soy sauce
    • 1 tbsp dark soy sauce
    • 1 tbsp rice wine vinegar or mirin
    • 1 tsp sweetener
    • 2-3 tbsp sriracha 3 tbsp if you want it more spicy!
    • 1/2 cup water for more sauce (you can use the water used to boil the noodles!)

    Instructions

    • Slice onions, bell peppers and cabbage thinly. Chop white part of scallions. Boil the noodles of your choice according to package instructions.
    • Cut tofu into cubes and boil them in water for 5 minutes. This will help to draw a lot of the moisture out.
    • Pat dry and pan fry or air fry in some olive oil until crispy.
    • Whisk together all ingredients needed for the sauce.
    • To a pan, add oil and saute onions until translucent. Then add minced garlic, ginger and white part of scallions. Saute for a few minutes.
    • Add bell peppers, cabbage and saute for a few minutes until half cooked. Add back in tofu, noodles, sauce and toss them until well combined.
    • Serve noodles on a plate and garnish with chopped green parts of spring onions. Enjoy!

  • Homemade Red Lentil Tofu

    Homemade Red Lentil Tofu

    This soy free gochujang glazed tofu is made with red lentils – they’re high in protein, gluten free, rich in fibre and most importantly, delicious!

    Red lentil tofu is a high protein soy-free tofu alternative that inherently tastes delicious – it also reminds me of my mom’s thosai (thinly toasted indian pancakes) that are made with blended lentils and rice flour. The only difference is that the batter for thosai is fermented.

    The cooking process for lentil tofu involves – soaking the lentils, blending and cooking the mixture, setting and cooling and lastly cutting them and cooking them according to your preference.

    You can bake or air fry these lentil tofu cubes and use them in stir fries. Just like tofu, you can use them in curries, salads, bowls or even sandwiches! I’ve coated them in an easy gochujang sauce.

    You can also try these with soaked lentils – like chickpeas, green lentils, etc. This red lentil tofu contains 11.3 grams of protein and 10 grams of fibre per serving.

    Ingredients You Need

    • red lentils
    • boiling water
    • normal water
    • salt
    • gochujang sauce
      • gochujang, sesame oil, mirin, soy sauce, sweetener, gochugaru

    Gluten free substitutions: Use chili paste instead of gochujang.

    Allium free substitutions: Use allium free chili paste or sambal instead of gochujang. Avoid spring onions.

    Print Recipe

    Homemade Red Lentil Tofu

    This soy free gochujang glazed tofu is made with red lentils – they're high in protein, gluten free, rich in fibre and most importantly, delicious!
    Prep Time6 hours
    Cook Time30 minutes
    Total Time6 hours 30 minutes
    Course: Main Course
    Cuisine: Fusion, Korean
    Keyword: soy free, tofu recipes
    Servings: 4

    Ingredients

    • 1 cup red lentils
    • 1.5 cups boiling water
    • 1.5 cups room temperature water
    • 1.5 tsp salt
    • olive oil for airfrying

    Gochujang Sauce

    • 1 tbsp gochujang paste
    • 1 tbsp sesame oil
    • 1/2 tbsp light soy sauce
    • 1 tbsp mirin
    • 1 tsp sweetener agave or coconut sugar
    • 2 tsp gochugaru

    Garnish

    • spring onions
    • toasted sesame seeds

    Instructions

    • Rinse 1 cup of split red lentils until the water runs clear. Add 1.5 cups boiling water and soak them for 2 hours.
    • Add the mixture to a high speed blender and blend until smooth. Pour the mixture into a saucepan.
    • Add 1.5 cups water, and cook over medium heat stirring continuously.
    • After a few minutes, the mixture will thicken and look like mashed potatoes. Cook for about 6–8 minutes until it’s thick and smooth.
    • Quickly transfer the cooked mixture into a container. Smooth the top with a spatula.
    • Let it cool to room temperature, then refrigerate for 1-2 hours. Once firm, cut into cubes or slices.
    • Air fry them for 7-8 minutes in some olive oil at 180C.
    • Mix together the ingredients for the sauce – add to a pan and coat the air fried lentil tofu in the sauce.
    • Add a splash of water if it's too dry. Garnish with spring onions and toasted sesame seeds.