High-protein tomato soup is made with oven-roasted tomatoes, peppers, garlic, fresh basil, silken tofu, and vegan cream for a hearty and filling soup that pairs perfectly with some grilled cheese or crusty bread for dipping.

I am not going to lie, this recipe was born out of how much silken tofu and tomatoes I had lying around. I figured why not make a high-protein soup? And honestly, I am glad that I did. A few iterations later and now we have this recipe for a silky and decadent roasted veggie bowl of goodness. It’s packed with protein, it’s low-calorie, and gluten and dairy-free.

If you are looking to make this a special meal, serve it in a homemade bread bowl, with homemade croutons, crusty bread, or with a grilled tomato sandwich.

Ingredients

• 4 large tomatoes-halved
• 2 large bell peppers-halved and deseeded
• 1 head garlic wrapped in foil
• 1 yellow onion-quartered
• 1/4 cup basil-chopped
• 2 cups veggie broth
• 1 package silken tofu
• 1/4 cup vegan cream
• 1 tbsp onion powder
• 1 tbsp garlic powder
• 1 tbsp Italian seasoning
• 1/2 tbsp salt
• 1 tsp pepper
• fresh basil for garnish

Instructions

1. Preheat oven to 375 degrees. Place halved tomatoes, peppers, onion quarters, and garlic on a baking tray and lightly coat in oil, salt, and pepper. Roast veggies for 20-30 minutes or until onion edges are blackened. Let cool slightly.
2. Add roasted veggies, garlic cloves, tofu, spices, and broth to a blender and blend until smooth. Add more broth or water as needed to reach a soup consistency.
3. Add the mixture to a pot over medium-low heat. Heat for a few minutes and then add the vegan cream and adjust seasonings to suit your taste.
4. Serve warm and garnish with extra basil, croutons, or vegan cheese.
5. Store leftovers in the fridge for a few days. Reheat in the microwave or on the stovetop.

Storage Information

Refrigeration:

• Allow the soup to cool completely before transferring it to an airtight container.
• Store in the refrigerator for up to 5 days.

Freezing:

• For longer storage, freeze the soup in individual portions.
• Use freezer-safe containers or zip-lock bags.
• The soup can be frozen for up to 3 months. Thaw in the refrigerator overnight before reheating.

Reheating:

• Reheat the soup on the stovetop over medium heat, stirring occasionally, until warmed through.
• Alternatively, microwave individual portions on high for 2-3 minutes, stirring halfway through.

This high-protein tomato soup is not only a nutritious choice but also incredibly versatile and easy to make. Perfect for meal prepping, it can be enjoyed any time of the year. Give this recipe a try, and happy cooking!

Try these other related recipes:

Vegan Burrata Cheese

Vegan Bread Bowls

Blistered Balsamic Tomatoes

If you tried this recipe, leave us a comment below, and make sure to follow us for more recipes on Instagram, Pinterest, and Facebook.

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High-Protein Roasted Tomato Soup

High-protein tomato soup made with oven-roasted tomatoes, peppers, garlic, fresh basil, silken tofu, and vegan cream for a hearty and filling soup that pairs perfectly with some grilled cheese or crusty bread for dipping.

Course Main Course

Cuisine American

Keyword roasted tomatoes, tofu, tomato soup

Prep Time 5 minutes minutes

Cook Time 40 minutes minutes

Total Time 45 minutes minutes

Servings 4

Author Allison Crawford at The Hungry Carrot

Ingredients

• 4 large tomatoes-halved
• 1 head garlic wrapped in foil
• 1 yellow onion-quartered
• 1/4 cup basil-chopped
• 2 cups veggie broth
• 1 package silken tofu
• 1/4 cup vegan cream
• 1 tbsp onion powder
• 1 tbsp garlic powder
• 1 tbsp Italian seasoning
• 1/2 tbsp salt
• 1 tsp pepper
• fresh basil for garnish
• 2 large bell peppers-halved and deseeded

Instructions

• Preheat oven to 375 degrees. Place halved tomatoes, peppers, onion quarters, and garlic on a baking tray and lightly coat in oil, salt, and pepper. Roast veggies for 20-30 minutes or until onion edges are blackened. Let cool slightly.
• Add roasted veggies, garlic cloves, tofu, spices, and broth to a blender and blend until smooth. Add more broth or water as needed to reach a soup consistency.
• Add the mixture to a pot over medium-low heat. Heat for a few minutes and then add the vegan cream and adjust seasonings to suit your taste.
• Serve warm and garnish with extra basil, croutons, or vegan cheese.
• Store leftovers in the fridge for a few days. Reheat in the microwave or on the stovetop.

The post High-Protein Roasted Tomato Soup appeared first on The Hungry Carrot.

This recipe is awesome for meal prep and keeps in the fridge for several days. We like it for its kid-friendly nature and ease of customizing this to suit different spice level needs.

Comforting Curry

Yellow curry, or “Kaeng Kari” in Thai, is one of the many varieties of curry found in Thai cuisine. Thai cuisine itself is a melting pot of flavors and influences from neighboring countries like India, Malaysia, and China, which is reflected in its diverse range of curries. Yellow curry is distinguished by its mild heat and rich, creamy texture, often compared to Indian curry due to the use of turmeric and other spices.

There are so many different variations and types of curry. I love this version for its low spice level and it’s easy to throw together with whatever I have on hand. For those wanting more spice, it’s easy to add more heat and make it the way you prefer.

Curry is comforting and warm, and the spices all feel indulgent. Perfect for curling up on the couch or for when you might be feeling under the weather and need something to combat the common cold. If you are looking for more Thai recipes, check out our Spring Rolls with Peanut Sauce or Thai Udon Noodles.

Ingredients

Curry is such a versatile dish that can be easily customized for spice levels, vegetables, and proteins. Here are the core ingredients you will need and some ideas for variations.

Core Ingredients

1. Yellow Curry Paste: The heart of the dish, yellow curry paste is a blend of turmeric, cumin, coriander, lemongrass, galangal, garlic, shallots, and dried chilies. These ingredients are blended together to create a fragrant and flavorful base.
2. Coconut Milk: This adds a creamy texture and subtle sweetness to the curry, balancing the spices in the curry paste. Use quality full-fat coconut milk.
3. Tofu: Firm tofu is ideal for this dish as it holds its shape well during cooking and absorbs the flavors of the curry. Press it well so it fries up evenly.

Additional Ingredients

1. Vegetables: Commonly used vegetables include bell peppers, potatoes, carrots, and green beans. We also love bamboo shoots, lemongrass, and limes served on the side.
2. Aromatics and Spices: Kaffir lime leaves, Thai basil, and fresh cilantro enhance the aroma and flavor profile of the curry.
3. Seasonings: Soy sauce, sugar, and lime juice are used to achieve a balanced taste. Top with added hot sauce or chile sauce if desired.

Instructions

1. Rinse and drain your rice and add it the a rice cooker with the water. Cook rice according to your rice cooker instructions.
2. Over medium heat, add the coconut milk and curry paste to a saucepan. Mix well and heat for a few minutes. Add any veggies you are using like potatoes, onions, and carrots. Bring to a simmer for 20 minutes until the veggies are softened.
3. Meanwhile, crisp your drained and pressed tofu cubes in a skillet until golden brown on each side.
4. When the veggies are soft, add in the tofu, soy sauce, sugar or agave, and the rest of the broth or water to your desired consistency. Heat through.
5. Serve over fluffed jasmine rice with chopped cilantro and lime wedges. Add some hot sauce or diced chiles if desired.
6. Store leftovers in an airtight container in the fridge for 3-4 days.

Serving Suggestions

We serve our yellow curry with tofu over fluffy jasmine rice, but it is equally good with brown rice or rice noodles. It pairs well with side dishes like Thai cucumber salad or fresh spring rolls. For a complete authentic meal, consider serving it with a refreshing Thai iced tea or a light coconut dessert.

Nutritional Benefits

Curry is packed with nutritional powerhouses that are not only delicious but also good for you. Let’s take a look at some of the key benefits…

Tofu

1. High in Protein: Tofu is an excellent source of plant-based protein, making it an ideal choice for vegetarians and vegans.
2. Rich in Nutrients: It contains essential amino acids, iron, calcium, and magnesium, contributing to overall health and well-being.
3. Low in Calories: Tofu is low in calories and fat, making it a healthy addition to any diet.

Yellow Curry Paste

1. Anti-Inflammatory Properties: Turmeric, a key ingredient in yellow curry paste, contains curcumin, known for its anti-inflammatory and antioxidant properties.
2. Digestive Health: The spices in the curry paste, such as cumin and coriander, aid in digestion and promote a healthy gut.
3. Immune Boosting: Garlic and shallots have antimicrobial properties that support the immune system.

Coconut Milk

1. Healthy Fats: Coconut milk is rich in medium-chain triglycerides (MCTs), which are easier to digest and provide a quick source of energy.
2. Vitamins and Minerals: It contains vitamins C, E, and B vitamins, as well as minerals like iron, selenium, and magnesium.

Vegetables

1. Vitamins and Fiber: The vegetables in yellow curry provide a range of vitamins, minerals, and dietary fiber, essential for maintaining good health.
2. Antioxidants: Many of the vegetables used in the curry are high in antioxidants, which help protect the body from oxidative stress.

We hope you enjoy this take on a vegan yellow curry and enjoy making it as much as eating it! Happy Cooking!

Try these other recipes:

Oyster Mushroom Duck Bao Buns

Fresh Veggie Spring Rolls with Peanut Dipping Sauce

Thai Peanut Udon Noodles

If you tried this recipe, leave a comment below, and follow us for more recipes on Instagram, Pinterest, and Facebook.

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Thai Yellow Curry with Crispy Tofu

Yellow curry with crispy tofu blends the rich flavors of Thai cuisine with yellow curry paste, coconut milk, carrots, and potatoes served over fluffy rice.

Course Main Course

Cuisine Thai

Keyword curry, tofu

Servings 4

Author Allison Crawford at The Hungry Carrot

Ingredients

• 1 cup jasmine rice
• 2 cups water
• 2 tbsp yellow curry paste
• 1 can coconut milk
• 1 package tofu, pressed and cubed
• 2 potatoes-peeled and cubed
• 2 carrots-peeled and sliced
• optional veggies: bell pepper, bamboo shoots, chile peppers
• 1 yellow onion-chopped
• 1 cup broth or water, plus more if desired for consistency
• 1 tbsp sugar or agave
• 1 tbsp tamari or soy sauce
• chopped cilantro and lime wedges for serving

Instructions

• Rinse and drain your rice and add it the a rice cooker with the water. Cook rice according to your rice cooker instructions.
• Over medium heat, add the coconut milk and curry paste to a saucepan. Mix well and heat for a few minutes. Add any veggies you are using like potatoes, onions, and carrots. Bring to a simmer for 20 minutes until the veggies are softened.
• Meanwhile, crisp your drained and pressed tofu cubes in a skillet until golden brown on each side.
• When the veggies are soft, add in the tofu, soy sauce, sugar or agave, and the rest of the broth or water to your desired consistency. Heat through.
• Serve over fluffed jasmine rice with chopped cilantro and lime wedges. Add some hot sauce or diced chiles if desired.
• Store leftovers in an airtight container in the fridge for 3-4 days.

The post Thai Yellow Curry with Crispy Tofu appeared first on The Hungry Carrot.

This tofu scramble is such a wonderfully versatile and delicious breakfast that goes great on toast, topped on a bagel, or all on its own. Use whatever veggies you have on hand for a nutritious and filling meal.

Ingredients

Tofu: Make sure to use extra-firm tofu in this recipe. Once pressed and crumbled, it takes on an egglike texture that is perfect for the veggie mix. Use a tofu press if you’re lazy like me, or press with a clean kitchen towel and something heavy like a dinner plate.

Veggies: This is such a versatile dish as you can use whatever veggies you have on hand. I use this recipe to clean out the vegetables I need to use. I have tried chopped spinach, mushrooms, bell peppers, cabbage, green onions, shredded carrots, and even shredded potatoes. They are all delicious, you truly cannot go wrong!

Nutritional Yeast: This is optional, but it imparts a wonderful cheesy flavor and is a great way to sneak in some added vitamins and necessary nutrients.

Instructions

1. Heat the olive oil over medium heat and saute the onion for 5-7 minutes or until translucent.
2. While the onions soften, press your tofu using a tofu press or with a clean kitchen towel and a heavy object like a dinner plate.
3. Add the mushroom and green onion to the pan and saute for another 3-4 minutes until the mushrooms soften.
4. Crumble in your tofu. Add the nutritional yeast, onion powder, garlic powder, turmeric, chili flakes if using, and salt and pepper. Mix well until the tofu turns yellow and most of the moisture is evaporated.
5. Add the spinach and tomatoes and heat until the spinach is wilted.
6. Enjoy while hot on its own, topped on a bagel, or on toast. Add avocado, hot sauce, or any topping you like.

Try these other recipes:

Delicious Dairy-Free Bagels

Stuffed Tofu and Veggie Pancakes

Not Yo’ Mama’s Vegan Chili

If you tried this recipe, leave us a comment below, and follow us for more recipes on Instagram, Pinterest, and Facebook.

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Tofu Scramble

This tofu scramble is such a wonderfully versatile and delicious breakfast that goes great on toast, topped on a bagel, or all on its own. Use whatever veggies you have on hand for a nutritious and filling meal.

Course Breakfast

Keyword scramble, toast, tofu

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4

Author Allison Crawford at The Hungry Carrot

Ingredients

• 1 14 oz extra-firm tofu
• 1 tbsp olive oil
• 1/4 cup onion
• 1/2 tomato- diced
• 1/2 cup mushrooms- diced
• 2 green onions- diced
• 3 cup spinach
• 2 tbsp nutritional yeast
• 1 tsp turmeric
• 1 tsp onion powder
• 1 tsp garlic powder
• 1/2 tsp chili flakes (optional)
• salt and pepper to taste

Instructions

• Heat the olive oil over medium heat and saute the onion for 5-7 minutes or until translucent.
• While the onions soften, press your tofu using a tofu press or with a clean kitchen towel and a heavy object like a dinner plate.
• Add the mushroom and green onion to the pan and saute for another 3-4 minutes until the mushrooms soften.
• Crumble in your tofu. Add the nutritional yeast, onion powder, garlic powder, turmeric, chili flakes if using, and salt and pepper. Mix well until the tofu turns yellow and most of the moisture is evaporated.
• Add the spinach and tomatoes and heat until the spinach is wilted.
• Enjoy while hot on its own, topped on a bagel, or on toast. Add avocado, hot sauce, or any topping you like.

Notes

• This keeps in the fridge for 4-5 days but sadly I would not recommend freezing. 

The post Tofu Scramble appeared first on The Hungry Carrot.

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These stuffed tofu and veggie pancakes are so savory and delicious. They are always on the menu and can stay stocked in the freezer for those mornings when you need a filling delicious breakfast.

Ingredients

Tofu: Make sure to use extra-firm tofu in this recipe. Once pressed and crumbled, it takes on an egglike texture that is perfect for the veggie mix. Use a tofu press if you’re lazy like me, or press with a clean kitchen towel and something heavy like a dinner plate.

Veggies: This is such a versatile dish as you can use whatever veggies you have on hand. I use this recipe to clean out the vegetables I need to use. I have tried chopped spinach, mushrooms, bell peppers, cabbage, green onions, shredded carrots, and even shredded potatoes. They are all delicious, you truly cannot go wrong!

Nutritional Yeast: This is optional, but it imparts a wonderful cheesy flavor and is a great way to sneak in some added vitamins and necessary nutrients.

Instructions

Make the Dough

1. In a stand mixer fitted with a dough hook, or by hand, mix the flour, oil, salt, and water on low speed for 2-3 minutes. On a lightly floured surface knead the dough for 8-10 minutes until smooth.
2. Place the dough in a lightly greased bowl and cover with a clean towel or plastic wrap for 30 minutes to rest.

Make the Filling

1. While the dough is resting, press your tofu with a tofu press or with a clean kitchen towel to remove most of the moisture.
2. Heat the sesame oil over medium and saute the onion for 5 minutes or until translucent. Add the minced garlic and saute for another minute or two until fragrant.
3. Next add the mushroom, carrot, cabbage, and green onion and saute for another 4-5 minutes until the carrots soften.
4. Crumble in the pressed tofu, nutritional yeast, turmeric, sesame seeds, and salt. Stir well until the tofu turns yellow and most of the moisture has evaporated. Remove from heat.

Assemble and Fry the Pancakes

1. Turn your dough out onto a lightly floured surface and punch down. Using a kitchen scale or by eyeballing it, cut the ball of dough into 10 equal-sized pieces. Keep them covered so they don’t dry out. I like using a lightly floured silicone mat and a towel so they don’t stick to the counter.
2. One at a time, flatten and roll out the dough balls into flat circles about 5-6 inches across. Use a dumpling roller or rolling pin and rotate 90 degrees as you roll them to make them more symmetrical. Don’t worry, these do not need to be perfect!

3. Add about 1/4-1/2 cup of stuffing to the middle and fold the edges together to fully cover the filling. Pinch and press down to seal and set aside. Keep them covered while you make the other 9 pancakes.
4. Heat a tbsp of oil in a pan over medium heat and add 3-4 pancakes or however many fit without touching. Press down lightly to sear and cook for 4-5 minutes per side.

5. Once both sides are browned, pour a tbsp of water into the pan and quickly cover. Steam the pancakes for another 3-4 minutes until the water has evaporated. Repeat until all your pancakes are cooked.
6. These are delicious when served warm with some scallions and soy sauce. They will also keep in the fridge for 4-5 days or can be frozen for up to 3 months.

Try these other recipes:

Roasted Butternut Squash

Homemade Vegan Pasta

Not Yo’ Mama’s Vegan Chili

If you tried this recipe, leave us a comment below, and follow us for more recipes on Instagram, Pinterest, and Facebook.

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Stuffed Tofu and Veggie Pancakes

These stuffed tofu and veggie pancakes are so savory and delicious. They are always on the menu and can stay stocked in the freezer for those mornings when you need a filling delicious breakfast.

Course Breakfast, Side Dish

Cuisine Chinese

Keyword breakfast, stuffed pancakes, tofu, vegan

Prep Time 30 minutes minutes

Cook Time 30 minutes minutes

Total Time 1 hour hour

Servings 10 pancakes

Author Allison Crawford at The Hungry Carrot

Ingredients

Pancake Dough

• 3 cup all-purpose flour
• 1-1 1/4 cup warm water
• 1 tsp salt
• 1 tbsp oil

Stuffing

• 1 14 oz extra-firm tofu
• 1 tbsp sesame oil
• 1/4 cup yellow onion-diced
• 2 cloves garlic-minced
• 1 cup mushroom- diced
• 1/2 cup carrot- shredded
• 1/2 cup cabbage- finely shredded
• 2 green onions- diced
• 1 tbsp nutritional yeast
• 1 tsp turmeric
• 1 tsp toasted sesame seeds
• 1/2 tsp salt
• 2 tbsp water for steaming

Instructions

Make the Dough

• In a stand mixer fitted with a dough hook, or by hand, mix the flour, oil, salt, and water on low speed for 2-3 minutes. On a lightly floured surface knead the dough for 8-10 minutes until smooth.
• Place the dough in a lightly greased bowl and cover with a clean towel or plastic wrap for 30 minutes to rest.

Make the Filling

• While the dough is resting, press your tofu with a tofu press or with a clean kitchen towel to remove most of the moisture.
• Heat the sesame oil over medium and saute the onion for 5 minutes or until translucent. Add the minced garlic and saute for another minute or two until fragrant.
• Next add the mushroom, carrot, cabbage, and green onion and saute for another 4-5 minutes until the carrots soften.
• Crumble in the pressed tofu, nutritional yeast, turmeric, sesame seeds, and salt. Stir well until the tofu turns yellow and most of the moisture has evaporated. Remove from heat.

Assemble and Fry the Pancakes

• Turn your dough out onto a lightly floured surface and punch down. Using a kitchen scale or by eyeballing it, cut the ball of dough into 10 equal-sized pieces. Keep them covered so they don't dry out. I like using a lightly floured silicone mat and a towel so they don't stick to the counter.
• One at a time, flatten and roll out the dough balls into flat circles about 5-6 inches across. Use a dumpling roller or rolling pin and rotate 90 degrees as you roll them to make them more symmetrical. Don't worry, these do not need to be perfect!
• Add about 1/4-1/2 cup of stuffing to the middle and fold the edges together to fully cover the filling. Pinch and press down to seal and set aside. Keep them covered while you make the other 9 pancakes.
• Heat a tbsp of oil in a pan over medium heat and add 3-4 pancakes or however many fit without touching. Press down lightly to sear and cook for 4-5 minutes per side.
• Once both sides are browned, pour a tbsp of water into the pan and quickly cover. Steam the pancakes for another 3-4 minutes until the water has evaporated. Repeat until all your pancakes are cooked.
• These are delicious when served warm with some scallions and soy sauce. They will also keep in the fridge for 4-5 days or can be frozen for up to 3 months.

The post Stuffed Tofu and Veggie Pancakes appeared first on The Hungry Carrot.

This Fall harvest quinoa salad with butternut squash is full of bright colors, satisfying textures, and dressed in a sweet and tangy vinaigrette. Spiced butternut squash highlights the nutty flavors of quinoa, apples and walnuts for crunch, and dried cranberries add a touch of sweetness.

It’s the perfect salad for an easy dinner full of complex flavors and works great for meal prep. Pair it with marinated tofu to boost the protein and make it a complete meal.

Ingredients

Butternut squash: is roasted to perfection with a nice added spice from the nutmeg.

Quinoa: adds such a wonderful rich nutty flavor and texture. Swap it out for any grain you like or have on hand.

Nuts and Fruit: I used walnuts and dried cranberries here, but feel free to swap out for any type of dried fruit or nut.

Salad base: for this recipe, I used a mixture of shredded kale and cabbage because I like how it holds up to the vinaigrette without getting soggy. Alternatively, you could use spinach, lettuce, arugula, or anything else you like.

Instructions

1. Preheat your oven to 425 and prepare a baking sheet with a silicone mat.
2. If you haven’t already, peel, remove seeds, and chop your butternut squash into 1-inch pieces. Add the squash to a large mixing bowl and add 1 tbsp oil, nutmeg, and salt and pepper to taste. Toss to coat and place on the baking sheet. Make sure the squash is not crowded to crisp evenly.
3. Bake at 425 for 20-25 minutes until edges are browned.

4. While the squash bakes, bring 1 cup of water to a boil. Rinse and strain your quinoa and add it to the boiling water. Reduce heat and simmer for about 10 minutes or until all water is absorbed.
5. Massage the kale if you are using it to help break down the fibers and make it less bitter. Add it to a large mixing bowl. Add your apples, cranberries, and walnuts. Once the squash and quinoa cool, add those as well.
6. Make the salad dressing by whisking all the ingredients together. Drizzle over the salad and serve immediately.

Try these other recipes:

Vegan Burrata Cheese

Vegan Bread Bowls

Blistered Balsamic Tomatoes

If you tried this recipe, leave us a comment below, and make sure to follow us for more recipes on Instagram, Pinterest, and Facebook.

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Fall Harvest Quinoa Salad with Butternut Squash

This salad is full of bright colors, satisfying textures, and is dressed in a sweet and tangy vinaigrette. Spiced butternut squash highlights the nutty flavors of quinoa, apples and walnuts are added for crunch, and dried cranberries add a touch of sweetness.

Course Lunch, Main Course, Salad, Side Dish

Keyword butternut squash, kale salad, quinoa, vegan

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Total Time 40 minutes minutes

Servings 4

Ingredients

Salad

• 1 cup butternut squash – cubed
• 2 cups kale and red cabbage – shredded
• 1/2 cup quinoa
• 1/2 apple – diced
• 1/4 cup dried cranberries
• 1/4 cup walnuts – roughly chopped
• 1 tbsp olive oil
• 1 tsp nutmeg
• salt and pepper to taste

Salad Dressing

• 3 tbsp olive oil
• 2 tbsp apple cider vinegar
• 1 tbsp honey or agave
• 1 tsp dijon
• 1 clove garlic
• salt and pepper to taste

Instructions

• Preheat your oven to 425 and prepare a baking sheet with a silicone mat.
• If you haven't already, peel, remove seeds, and chop your butternut squash into 1-inch pieces. Add the squash to a large mixing bowl and add 1 tbsp oil, nutmeg, and salt and pepper to taste. Toss to coat and place on the baking sheet. Make sure the squash is not crowded so it can crisp evenly.
• Bake at 425 for 20-25 minutes until edges are browned.
• While the squash bakes, bring 1 cup of water to a boil. Rinse and strain your quinoa and add it to the boiling water. Reduce heat and simmer for about 10 minutes or until all water is absorbed.
• Massage the kale if you are using it to help break down the fibers and make it less bitter. Add it to a large mixing bowl. Add your apples, cranberries, and walnuts. Once the squash and quinoa cool. Add those as well.
• Make the salad dressing by whisking all the ingredients together. Drizzle over the salad and serve immediately.

Notes

• Feel free to substitute just about anything in this recipe. Use whichever greens you like in place of the kale and cabbage. Substitute different fruits or nuts to suit your preferences. 
• This salad is great with figs or dates in place of the apples. Adding a little vegan goat cheese adds a nice tang as well. 
• This recipe keeps in the fridge for 2-3 days and can be made ahead of time. You can also make the squash and quinoa the night before for easy assembly. 
• If you have a large squash and lots of leftovers, use them in our butternut squash ravioli. You can also add roasted squash to another dinner as a side. 

The post Fall Harvest Quinoa Salad with Butternut Squash appeared first on The Hungry Carrot.

This vibrant and flavorful rainbow tofu poke bowl is a super quick and healthy dish you can have on the table in less than 30 minutes. A deconstructed sushi roll in a bowl with vibrant fresh veggies, marinated crispy tofu, and sweet mango on a bed of sushi rice. Poke bowls prove that eating plant-based can truly be an indulgent satisfying experience. Grab your chopsticks and let’s dig in!

I absolutely love poke. It’s delicious, versatile, and full of fresh flavors. It’s bursting with colors and textures that truly celebrate fresh ingredients. Plus it’s so ridiculously easy and quick to make but looks like a million bucks.

For our base, we use a fluffy bed of sushi rice. Alternatively, you could use quinoa, brown rice, or even cauliflower for a lower-carb option. And then there are the heroes of the poke bowl: the rainbow of fresh veggies with each color offering a distinct nutritional punch. Crisp cucumber and bell pepper, vibrant mukimame, crunchy carrot and radish, creamy avocado chunks, and juicy mango come together in the perfect balance. Get creative with your veggies or add some seaweed salad for an authentic touch.

Our protein powerhouse comes in the form of humble yet mighty tofu. Not boring squishy tofu, but crispy, golden, marinated cubes of tofu that add the perfect texture.

The finishing touches amp up our poke bowls to another level. Sprinkle those bad boys with sesame seeds, chopped scallions, and nori flakes for a serious umami kick. I top mine with soy sauce but you can add a flavor explosion by dolloping it with sriracha mayo, drizzling a tangy sesame miso dressing, or a zesty citrus viniagrette.

Instructions

Sushi Rice

1. Pour the rice and water into a rice cooker and turn on. While rice is cooking, heat the rice vinegar and sugar over medium heat for a couple of minutes until the sugar dissolves and the vinegar vapors disperse. Set aside.
2. When the rice is done, pour in the sugar and vinegar mixture and mix well.

Crispy Tofu

1. Drain and press your tofu to remove any excess moisture with a tofu press or a kitchen towel. Cut into cubes.
2. Combine the soy sauce, garlic, and ginger in a mixing bowl. Add the tofu and toss to coat. Let it marinate for 10 minutes. Then add the cornstarch and mix well.
3. Heat the sesame oil over medium heat. Fry the tofu for 3-4 minutes on each side until crispy. Remove from heat.

Assemble

1. Place some rice in a bowl and top with the crispy tofu, veggies, and mango. Garnish with chopped scallions and sesame seeds if desired. Serve with more soy sauce, hot sauce, chili flakes, or anything you prefer.
2. These poke bowls are best when fresh, but they do keep for a couple of days in an airtight container in the fridge.

Try these related recipes:

High Protein Vegan Meatballs

Homemade Vegan Spaghetti Sauce

Fried Vegan Burrata Cheese

If you tried this recipe, leave us a comment below, and make sure to follow us for more recipes on Instagram, Pinterest, and Facebook.

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Rainbow Tofu Poke Bowl

A rainbow of vibrant fresh veggies, marinated crispy tofu, and sweet mango on a bed of sushi rice. A deconstructed sushi roll in a bowl that comes together in less than 30 minutes.

Course Main Course

Cuisine Hawaiian, Japanese

Keyword poke, rice, sushi, tofu

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4

Author Allison Crawford at The Hungry Carrot

Ingredients

Sushi Rice

• 1 cup uncooked sushi rice
• 2 cups water
• 1 tbsp sugar
• 2 tbsp rice vinegar

Tofu

• 1 14 oz package firm tofu
• 1 tbsp soy sauce or tamari
• 1 tbsp sesame oil
• 1 tsp garlic-minced
• 1 tsp ginger-minced
• 1 tbsp cornstarch

Toppings

• 1 carrot-shredded
• 1 cup purple cabbage-shredded
• 1/2 cup sliced radish
• 1 avocado-cubed
• 1 red bell pepper-sliced
• 1 cucumber-sliced
• 1 cup shelled edamame
• scallions and sesame seeds for garnish
• 1 mango-cubed

Instructions

Sushi Rice

• Pour the rice and water into a rice cooker and turn on. While rice is cooking, heat the rice vinegar and sugar over medium heat for a couple of minutes until the sugar dissolves and the vinegar vapors disperse. Set aside.
• When the rice is done, pour in the sugar and vinegar mixture and mix well.

Crispy Tofu

• Drain and press your tofu to remove any excess moisture with a tofu press or a kitchen towel. Cut into cubes.
• Combine the soy sauce, garlic, and ginger in a mixing bowl. Add the tofu and toss to coat. Let it marinate for 10 minutes. Then add the cornstarch and mix well.
• Heat the sesame oil over medium heat. Fry the tofu for 3-4 minutes on each side until crispy. Remove from heat.

Assemble

• Place some rice in a bowl and top with the crispy tofu, veggies, and mango. Garnish with chopped scallions and sesame seeds if desired. Serve with more soy sauce, hot sauce, chili flakes, or anything you prefer.
• These poke bowls are best when fresh, but they do keep for a couple of days in an airtight container in the fridge.

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