Main Dishes

Tofu Scramble

karenwpullen Breakfast, Main Dishes, Recipes , , , ,

Great brunch dish or everyday breakfast. Lots of protein, no fat, veggies of your choice.

I demonstrated this dish in a Facebook Live, here: (2) Facebook

tofu scramble
Prep Time15 minutes
Cook Time10 minutes
Print Recipe

Tofu Scramble

Course: Breakfast, Main Course, Sandwich
Cuisine: American
Servings: 2

Ingredients

  • 1 14-oz package firm or extra firm tofu, drained
  • 1/2 bell pepper (any color), chopped
  • 8 oz sliced mushrooms
  • 1/4 red onion, chopped
  • 1 tomato, chopped
  • 1 large handful baby spinach
  • 2 tbsp soy sauce
  • 2 tbsp nutritional yeast
  • 1 tsp paprika
  • 1/2 tsp turmeric
  • 1/4 tsp cayenne
  • 1/2 tsp garlic powder
  • 1/4 tsp kala malak (black salt)

Instructions

  • Sauté the vegetables, except the spinach, until they are soft.
  • Mash the tofu thoroughly with a fork; add to the vegetables and mix. Cook 2 minutes.
  • Add the seasonings, stir and cook another two minutes.
  • Add the spinach and stir until it is wilted.

Notes

This recipe is very flexible. You can substitute kale for the spinach, omit an ingredient, add shredded carrots or diced cooked potatoes. 
Try this amount of black salt then decide if you like more or less.
Can substitute 2 cloves of garlic (cook with the veggies) for the garlic powder.
Possible additions–hot sauce, salsa, avocado. It’s great served in a flour tortilla.
This amount of tofu is labeled as 4 servings but at 90 calories/serving I usually eat two!

Black Bean Sweet Potato Chili

karenwpullen Main Dishes, Recipes, Soups and Stews , , , ,
Black Bean Sweet Potato Chili
Prep Time20 minutes
Cook Time30 minutes
Total Time50 minutes
Print Recipe

Sweet Potato Black Bean Chili

Everyone loves this version of chili. The longer it simmers, the better it tastes.
Course: Main Course, Soup
Cuisine: Vegan
Servings: 6

Ingredients

  • 1 medium onion diced small
  • 2 tablespoons water
  • 2 garlic cloves minced
  • 1 large sweet potato peeled and diced
  • 2 tablespoons chili powder
  • 2 teaspoons cumin
  • 2 teaspoons smoked paprika
  • 1 teaspoon salt
  • 28- oz can diced tomatoes
  • two 15-ounce cans black beans drained and rinsed (about 3 cups)
  • 2 cups water

Instructions

  • In a large pot over medium heat, sauté the diced onion for 3-4 minutes in 2 tablespoons water until soft.
  • Add the garlic and diced sweet potato and cook about 2 more minutes.
  • Add the chili powder, cumin, smoked paprika and salt, and stir.
  • Pour in the diced tomatoes along with their juices, black beans and 2 cups of water. Stir to combine.
  • Simmer the mixture, uncovered, for 20 to 60 minutes.
  • Use the back of a spoon or an immersion blender to mash some of the sweet potatoes for a thicker texture, if desired.

Notes

This recipe is a people-pleaser.
Serve with corn bread.
Vegan sour cream and diced avocado make nice toppings.

Tacos

karenwpullen Main Dishes, Sandwiches, Snacks, Dips, and Smoothies
tacos
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Print Recipe

Spinach-Potato Tacos

The poblano peppers, spinach, and potatoes make this taco filling really special.
Course: Main Course, Sandwich
Cuisine: Mexican
Servings: 4 (makes 12 tacos)

Ingredients

  • Makes 12 tacos.
  • 2 large Yukon Gold potatoes scrubbed and cut into small dice
  • 1 10-ounce package frozen spinach, thawed
  • 1 large onion diced
  • 1 medium poblano pepper seeded and diced
  • 2 cloves garlic minced
  • 2 teaspoons ground cumin
  • 1 cup unsweetened unflavored plant milk
  • 3 tablespoons nutritional yeast
  • Sea salt and freshly ground black pepper
  • 12 corn tortillas
  • ½ cup chopped fresh cilantro

Instructions

  • Place the potatoes in a medium saucepan and add water to cover. Bring to a boil, then reduce the heat to medium-low and simmer, covered, until the potatoes are tender when pierced with the tip of a sharp knife, 10 to 12 minutes. Drain well and set aside.
  • If you’re going to bake the tortillas, preheat the oven to 375.
  • Squeeze out as much liquid from the spinach as you can.
  • In a large skillet, cook the onion and poblano pepper over medium heat, stirring occasionally and adding water 1 to 2 tablespoons at a time as needed to keep the vegetables from sticking, until softened, 7 to 8 minutes. Add the garlic and cumin and cook until fragrant, about 1 minute.
  • Add the reserved spinach and potatoes along with the plant milk and nutritional yeast to the skillet. Season to taste with salt and pepper and cook until heated through, 2 to 3 minutes. Remove from the heat and set aside.
  • To make taco shells, drape each corn tortilla over the rungs of an oven rack and bake for 7-8 minutes at 375 until they are crispy and golden.
  • To serve, place the tortillas on individual serving plates or a large platter and divide the potato mixture among them, spooning it onto the center of each.
  • Sprinkle with cilantro and serve.

Notes

This is a tweaked recipe from Forks over Knives, https://www.forksoverknives.com/recipes/spinach-potato-tacos/#gs.uchdlu.
tacos
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Print Recipe

Easy Veggie Tacos

Fill those shells with seasoned beans and a quick sauté of your favorite veggies.
Course: Main Course, Sandwich, Snack
Cuisine: Mexican
Servings: 4 (makes 8 tacos)

Ingredients

  • Unfried *Beans:*
  • 1 1/2 cups cannellini beans 1 can, drained
  • 1 small red onion chopped
  • ½ teaspoon garlic powder
  • ½ teaspoon smoked paprika
  • ½ teaspoon turmeric powder
  • pinch of black pepper
  • Veggies:
  • ½ cup corn kernels
  • 1 small onion diced
  • 1 ½ cups chopped mushrooms
  • 2 bell peppers chopped
  • ½ teaspoon smoked paprika
  • ¼ teaspoon chili powder
  • ¼ teaspoon garlic powder
  • ¼ teaspoon ground turmeric
  • pinch of black pepper

Instructions

  • Unfried_Beans: Cook the onion with a splash of water until soft. Stir in the spices. Drain and rinse the beans, mash with a fork. Add to the onion, mix well, and warm.
  • Veggies: Heat a pan and cook the vegetables until soft.
  • Assemble the tacos on corn tortillas – beans, veggies. Optional toppings include cashew sour cream, avocado, chopped red cabbage, pickled onions.

Notes

The video shows some slight differences from this recipe:
– I chopped up a poblano pepper instead of two bell peppers
– I used Penzey’s spice blends Arizona Dreaming and Taco Seasoning instead of the spices in the recipe