Teriyaki Tofu and Veggies

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This easy meal came around on Monday when I realized I completely forgot to prep lunch for the week. My youngest was down for a nap and I had some pita that needed used up so I quickly pressed some tofu, dipped it in some teriyaki sauce, and put it into bake. I needed more than that so quickly chopped the veggies I had available and cooked those too. In 30 minutes, I had a great lunch ready. Now I prefer this in pita with a bit of hummus, but you could totally serve it over rice or in a tortilla. Also, use whatever vegetable you have on hand. Some good alternates would be mushrooms, zucchini, yellow squash, or eggplant as they all roast at a similar temperature and time.

First get started on pressing the tofu. I’ve talked about pressing tofu in Air Fryer Turmeric Tofu but I briefly touch on how I did it for this. As with most dinners where you use tofu, you’ll want extra firm tofu. Drain out all the water. Fold a hand towel in half and lay it across a baking sheet. Slice the tofu into even sections. Honestly, I change the way I cut it every time and it usually just depends how thick I want the pieces to be. In this case, I cut it in to 8 slices and laid each across the baking sheet.

I find it easier to get even thickness in the slices when cutting this way (vertical cuts) instead of horizontal cuts which would give you 4-5 slices but in the grand scheme of things, it won’t make a huge difference. So, now that you have your slices, place another hand towel on top followed by another baking sheet. Fill a 9×13 pyrex or baking dish with water and place it on top of the baking sheet.

Let this sit for 10-15 minutes. While waiting on the tofu, begin dicing all the vegetables and preheat the oven to 350. I used 4 bell peppers, 1/2 an onion, 3 radishes, and 1 small head of broccoli. Place all of the vegetables into a large bowl. Cube the pressed tofu and add it to the bowl with the vegetables. Pour 1 tbsp of olive oil, or oil of your choice, over the tofu and veggies along with 3 tbsp of teriyaki sauce.

Dry the 9×13 you used to press the tofu and spray with cooking spray. Pour the veggies and tofu in to the 9×13 making sure that they are well dispersed, like not all of tofu in one area of the pan. Place it in the oven for 30-40 minutes, checking about 1/2 way through. Once it’s done, top it with sesame seeds. If you have a pan that’s bigger than 9×13, feel free to use it. My pan was pretty full when I put it in the oven but it will cook down a bit anyways.

Precooked.

Teriyaki Tofu and Veggies

Ingredients:

  • 4 bell peppers
  • 1/2 an onion
  • 3 radishes
  • 1 small head of broccoli
  • 16 oz extra firm tofu
  • 3 tbsp teriyaki sauce
  • 1 tbsp olive oil (or oil of choice)

Instructions:

  1. Cut tofu and press for about 10 minutes (*see notes above if you don’t know how to press tofu*).
  2. Chop all vegetables, placing them in a large bowl as you go.
  3. Once tofu has been pressed, cube and place it in the bowl with the vegetables.
  4. Preheat the oven to 350. Add 1 tbsp olive oil and 3 tbsp teriyaki sauce to the bowl with the tofu and veggies. Mix well to make sure everything gets coated.
  5. Spray a 9×13 baking dish with cooking spray, pour the veggies and tofu into the baking dish making sure they disperse well (ie. that the tofu doesn’t all end up in one area).
  6. Place the baking dish in the oven for 30-40 minutes, stirring about half way through.
  7. Serve in a pita wrap with hummus, in a grain bowl, or over rice.

Pepper “Steak” with Soy Curls

Jump to Pepper Steak : Jump to Cream of Mushroom Soup

Growing up, Pepper Steak was a meal we had frequently. My mom always made it with a can of cream of mushroom soup, bell peppers, soy sauce, and cut flank steak. I’ve been trying to recreate it for a few year, but I didn’t want the texture of tofu in it. I had never tried soy curls before but when I heard of them I knew they would be a perfect option for Pepper Steak. I plan to try this again with tempeh in the future, so keep an eye out for that recipe eventually.

This came together really well. It did take a little longer than I intended it to, which isn’t uncommon for me, but that’s because I wanted to make my own cream of mushroom soup. I’m going to include the instructions below for cream of mushroom soup. If you are in a time crunch or just don’t enjoy cooking, skip on past and feel free to use a can of cream of mushroom soup instead.

For the cream of mushroom soup, dice 6 mushrooms and 1/4 of an onion. Saute these in a bit of oil until the mushrooms have softened and onions are translucent. Add 2 tbsp of butter and allow it to fully melt, then add 6 tbsp flour. Stir this continuously until the mushrooms and onions sort of coagulate.

Slowly and while continuously stirring, add in 30 oz of vegetable broth. Let this simmer until it begins to thicken. Once the soup is thick, add 3/4 cup of milk and 1 tbsp of cream cheese. Allow the soup to continue simmering until the cream cheese has melted and combined. Set aside 2 cups of mushroom soup for the pepper steak and the rest can be saved for a different meal.

SKIP TO HERE IF YOU ARE USING CANNED SOUP.

Dice 2 small bell peppers. In a large pot, saute bell peppers in a small amount of sesame oil until softened. Add 6 oz of soy curls (I used Butler’s brand), 2 cups mushroom soup (or 1 can of cream of mushroom), 2 tbsp hoisin sauce, 3 tbsp soy sauce, and a good amount of pepper. Stir well to combine.

Allow this to simmer for about 10 – 15 minutes. In the meantime, make a pot of rice. Once the pepper steak has thickened a bit and rice is finished, serve and enjoy!

Pepper Steak with Soy Curls

Cream of Mushroom Soup Ingredients:

  • 6 mushrooms
  • 1/4 of an onion
  • 2 tbsp butter
  • 6 tbsp flour
  • 30 oz vegetable broth
  • 3/4 cup milk
  • 1 tbsp cream cheese

Pepper Steak Ingredients:

  • 2 small bell peppers
  • sesame oil
  • 6 oz soy curls
  • 2 cups cream of mushroom soup (or 1 can of store bought cream of mushroom soup)
  • 2 tbsp hoisin sauce
  • 3 tbsp soy sauce
  • pepper

Cream of Mushroom Soup instructions:

  1. Dice 6 mushrooms and about a 1/4 of an onion. Saute the mushrooms and onions in a bit of oil until the onion is translucent.
  2. Add 2 tbsp of butter and allow it to fully melt, then add 6 tbsp flour. Stir consistently until the butter, onion, mushroom and flour combine.
  3. Slowly, and while continuously stirring, add 30 oz of vegetable broth. Let this simmer until it begins to thicken, about 10 minutes.
  4. Once the soup has thickened add 3/4 cup of milk and 1 tbsp cream cheese. Continue simmering until the cream cheese has melted and combined.
  5. Set aside 2 cups of soup for the pepper steak. The rest can be saved for a future meal itself.

Pepper Steak Instructions:

  1. Dice 2 small bell peppers. In a large pot, saute the bell peppers in a small amount of sesame oil until the peppers have softened.
  2. Add 6 oz of Butler’s Soy Curls, 2 cups mushroom soup (or 1 can of store bought), 2 tbsp hoisin sauce, 3 tbsp soy sauce, and a good amount of pepper. Stir well to combine.
  3. Allow this mixture to simmer and thicken for about 10-15 minutes. In the meantime, make a pot of rice. Once the pepper steak has thickened and rice is finished, you are ready to serve.
  4. Optional toppings: Peanuts, green onions, sesame seeds

Black Bean and TVP Tacos with Homemade Refried Beans

Jump to Tacos : Jump to Refried Beans

Tacos are a common staple in our house. We make them in various ways depending on the time we have on hand and what kind of ingredients and produce we have available. One of my complaints is that when we just throw it together with minimal ingredients and zero measuring is that we don’t have leftovers. Who wouldn’t want leftovers of tacos for the rest of the week or for lunch?

This recipe for Black Bean and TVP tacos is filling, flavorful and makes a ton of leftovers for a small family or plenty for each person in a bigger household. It comes together really quickly. Seriously, the rice took longer than the actual taco filling. It uses a homemade version of taco seasoning (or you could use store bought) and mostly canned goods so you can always have the stuff on hand.

I’ll be honest, no matter what I did refried beans just aren’t pretty and don’t photograph well. I wish they did because the picture doesn’t do them justice. They taste better than store bought and have none of the processed or hidden ingredients (aka lard) found in store bought.

The tacos and the refried beans come together in about the same amount of time so it doesn’t matter which you start first. I’ll start with the refried beans, but feel free to skip on if you are only making the tacos.

Refried Beans: Drain and rinse a 15 oz can of pinto beans. Place the beans in small/medium pot with 1/2 cup vegetable broth, 1 tsp garlic, 1 tsp onion powder, 1/2 tbsp nutritional yeast, and 1 1/2 tbsp cumin.

Bring this to a boil. Once boiling drop the temperature to medium and allow to simmer for 10 minutes. If the broth evaporates before the end of the 10 minutes, add a bit more as you will need it when you blend them. After 10 minutes, place in a glass or metal bowl and use an immersion blender to blend them to your desired consistency.

They aren’t pretty, but they taste good.

Adding a note here that you can use a blender or food processor for this also. If you use an immersion blender, make sure you do not do it in your pot. It will damage the non-stick coating.

Black Bean and TVP Tacos: Dice one bell pepper, then drain and rinse a 15 oz can of black beans and a 15 oz can of hominy. Place the bell pepper, black beans, hominy, 15 oz diced tomatoes, 1 cup of TVP, 1 cup vegetable broth, 1 tsp garlic, 1 tbsp cumin, 1 tbsp chili powder, 1 1/2 tsp paprika, 1/4 cayenne, and 1/2 tsp salt in an extra large skillet. Stir this all until well combined. Bring to a boil and then allow it to simmer for about 10 minutes until all liquid has been absorbed.

That’s it! You’re ready to serve. Goes wonderful with raw onion on top, fresh cherry tomatoes, cilantro, sour cream, guacamole, all the toppings! We served ours on corn tortillas, but they’d go great in store bought shells or flour tortillas.

I chose tomatoes and raw onion on a corn tortilla.

Black Bean and TVP Tacos with Homemade Refried Beans

Refried Bean Ingredients:

  • 15 oz can pinto beans
  • 1/2 cup vegetable broth
  • 1 tsp garlic
  • 1 tsp onion powder
  • 1 tbsp nutritional yeast
  • 1 1/2 tbsp cumin

Taco Ingredients:

  • 1 medium bell pepper
  • 15 oz can black beans
  • 15 oz can hominy
  • 15 oz can diced tomatoes
  • 1 cup TVP
  • 1 cup vegetable broth
  • 1 tsp garlic
  • 1 tbsp cumin
  • 1 tbsp chili powder
  • 1 1/2 tsp paprika
  • 1/4 tsp cayenne
  • 1/2 tsp salt
  • Optional: Corn tortillas, flour tortillas, taco shells, cilantro, cherry tomatoes, raw onion, sour cream

Refried Beans:

  1. Drain and rinse the pinto beans. In a small/medium pot, combine the beans, 1/2 cup vegetable broth, 1 tsp garlic, 1 tsp onion powder, 1/2 tbsp nutritional yeast, and 1 1/2 tbsp cumin.
  2. Bring to a boil, then allow this to simmer for 10 minutes. If the liquid evaporates before the end of the 10 minutes, add a bit more.
  3. After 10 minutes, place the beans and bit of liquid in a glass or metal bowl and using an immersion blender, blend to desired consistency. You can use a food processor or blender if you do not have an immersion blender.

Black Bean and TVP Tacos:

  1. Dice a medium bell pepper. Drain and rinse a 15 oz can of black beans and 15 oz can of hominy. Then combine bell pepper, black beans, hominy, 15 oz diced tomatoes, 1 cup of TVP, 1 cup of vegetable broth, 1 tsp garlic, 1 tbsp cumin, 1 tbsp chili powder, 1 1/2 tsp paprika, 1/4 tsp cayenne, and 1/2 tsp salt in an extra large skillet.
  2. Bring this to a boil. Once boiling, drop the temperature and allow it to simmer for about 10 minutes, until all the liquid has been absorbed.
  3. Serve on choice of tortilla with refried beans and toppings of choice.

Stuffed Peppers in a Pot

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I know I totally promote meals that are quick to make. However, sometimes I feel like it’s okay to have a dinner take a while if it makes a lot of leftovers so you don’t have to cook as often. That saves time too. This is one of those meals. It takes longer than I wanted, but I have plenty leftover for dinner on other nights. Still a win.

Begin by dicing 1/2 an onion and 2 bell peppers. Combine these with oil and 1 tsp of garlic in a large soup pot. Saute for about 5-10 minutes until the onions are translucent. Add seasonings (1 tbsp Italian seasonings, 2 tsp cumin, 2 tsp chili powder), a 15 oz can of diced tomatoes, 2 cups of vegetable broth, 8 oz of tomato sauce, 1 tbsp Worcestershire sauce, and 1 cup of brown rice. Let this simmer for about 45 minutes, stirring occasionally so that rice doesn’t stick to the bottom. After the 45 minutes, add a drained and rinsed can of kidney beans and 1/2 cup of shredded cheddar cheese. Once the cheese melts, it is ready to serve.

Stuffed Peppers in a Pot

Ingredients:

  • 1/2 an onion
  • 2 bell peppers
  • 1 tbsp Italian seasonings
  • 2 tsp cumin
  • 2 tsp chili powder
  • 1 tsp garlic
  • 15 oz diced tomatoes
  • 2 cups vegetable broth
  • 8 oz tomato sauce
  • 1 cup brown rice
  • 1 tbsp Worcestershire sauce
  • 15 oz kidney beans (drained and rinsed)
  • 1/2 cup shredded cheddar cheese

Instructions:

  1. Dice 1/2 an onion and 2 bell peppers. Place these in a large soup pot with oil and 1 tsp of garlic. Saute for 5-10 minutes until onions are translucent.
  2. Add all seasonings, 15 oz diced tomatoes, 2 cups of broth, 8 oz tomato sauce, 1 tbsp Worcestershire sauce, and 1 cup of brown rice. Let this simmer for 45 minutes.
  3. After 45 minutes, add in the drained and rinsed kidney beans and 1/2 a cup of cheese. Serve after cheese has combined in.

Spicy Black Bean Burger

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We’ve probably all had the Spicy Black Bean burgers made by MorningStar Farms. They are delish, which is exactly why I wanted to recreate them. These turned out great and are easy to adjust the spice factor depending on your preferences. While they are a bit more work than throwing a frozen burger in the microwave, the flavor, size and good ingredients are worthwhile.

First dice up 1/2 a bell pepper and 1/2 an onion. Place these in the food processor with 1/2 tsp of garlic and a 1/4 cup of corn. Pulse these a few times until they are small bits. This next part may seem unnecessary, but I really recommend it. Put the veggies into a mesh strainer and try to remove as much liquid as you can. This will help prevent the burgers from getting crumbly. You will probably be surprised how much liquid can be removed.

Place the drained and rinsed black beans in the food processor and pulse once or twice. Then combine the rest of the ingredients: the drained veggies, 1 egg, 1/2 heaping cup of bread crumbs, 1 tbsp chili powder, 1 tsp cumin, 1/4 to 1/2 a tsp of cayenne pepper (depending on spice preference), and a little salt and pepper. Combine this all relatively well. It’s okay if there are still visible beans but you want it mostly blended.

Preheat your oven to 375. Using medium handfuls, create burger shaped patties and lay them on a baking sheet lined with a silpat mat or parchment paper. You know I love my silpat mats. Mine are generic and they work great. There are many different brands that sell them, including Silpat. Silicone baking sheets is more work to type than silpat. Anyways, burger patties on a baking sheet then place them in the oven for 20 minutes, flipping half way. Mine made 6 burgers, though 1 I considered “kid sized”

Precooked.

Make sure you have a good spatula to flip the burgers. They do stick a little so you want something with a good edge that won’t stick (ie. plastic/silicone, not bamboo). After the 20 minutes in the oven, they are ready to serve.

Spicy Black Bean Burgers

Ingredients:

  • 15 oz can of black beans (drained and rinsed)
  • 1/2 medium bell pepper
  • 1/2 an onion
  • 1/4 cup of corn
  • 1/2 tsp garlic
  • 1 egg
  • 1/2 cup bread crumbs
  • 1 tbsp chili powder
  • 1 tsp cumin
  • 1/4 – 1/2 tsp cayenne (depending on spice preference)
  • salt and pepper (to taste)

Instructions:

  1. Dice bell pepper and onion. Place these in the food processor with 1/4 cup of corn and 1/2 tsp garlic. Pulse a few times until they are little bits. Put the veggies in a mesh strainer to remove an excess moisture.
  2. Put drained and rinsed black beans in the food processor. Pulse a few times, then add all the remaining ingredients into the food processor with the beans: the diced veggies, 1 egg, 1/2 cup of bread crumbs (heaping), 1 tbsp chili powder, 1 tsp cumin, 1/4 – 1/2 tsp cayenne, and a little salt and pepper. Combine these well. It’s fine if there are still some pieces of bean and veggie visible (see pic above for reference).
  3. Using medium handfuls, create burger shaped patties and place them on a prepared baking sheet (silpat mat or parchment paper). Place these in the oven at 375 for 20 minutes, flipping halfway through.