Chinese Chickpea Stir Fry

Chinese Chickpea Stir Fry

Chinese Chickpea Stir Fry

It’s another day that ends in Y so Chinese sounded delicious! I was planning on making something else for dinner but I had everything already for this so of course I chose it. Also, it’s the weekend so Chinese cravings are strong and it gives an excuse to eat it in a healthy way and practice my chopsticks skills. I LOVE stir fries for many reasons but these are a few:

  1. They’re quick and can be made in about 10 minutes or less.
  2. They’re savory, sweet, saucy, and filled with flavor as well as nutrient dense veggies.
  3. They’re so versatile, you can throw in whatever you have or like to make something you’ll love.
  4. You can use different sauces, and serve over rice or noodles, or even in lettuce cups.

Chinese Chickpea Stir Fry

1 can chickpeas, rinsed and drained

1 crown of broccoli

1 portobello mushroom, diced

a few baby Bella mushrooms, sliced

1 yellow bell pepper, diced

2 zucchini, halved and diced

2 cups baby spinach

1/2 cup shredded carrots

oil free teriyaki sauce

brown rice

  1. Add broccoli and peppers to a large wok over medium high heat. Stir a few minutes.
  2. Add mushrooms, zucchini, and chickpeas and continue stirring.
  3. Add carrots and spinach. It’s important to add the veggies in order so that they cook for the length of time they need.
  4. Last, add in the teriyaki sauce and stir over medium low heat until sauce is thickened, about 3-4 minutes.
  5. Serve over brown rice and enjoy!

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Oil Free Teriyaki Sauce

This is my new go to asian sauce because it’s so tasty, and also oil free. It’s simple to make and only need 6 things. Here’s how I make it:

1/4 cup low sodium soy sauce

1/4 cup coconut aminos

2 tbsp maple syrup

1 tsp minced ginger

1 tsp garlic

1 tbsp cornstarch

Combine and add to stir fry.

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Weekly Sushi Love

We’re used to weekly sushi because we used to go to our favorite sushi spot every weekend, but we got busy and it got too expensive for that extravagance. I’ve always wanted to make sushi, but it always worried me that the fish wouldn’t be fresh enough and I didn’t know where to buy it.

Since going vegan, veggie sushi sounded like a much more manageable option. Since making it for the first time a month or so ago, I’ve been making it weekly. I’ve made it for family, friends, and tonight was just to make Wednesday a little bit better. I had leftover nori, leftover veggies and mango in my fridge, and all I had to do was cook the rice and roll it up! If you have all of the ingredients prepped this is a healthy meal that feels fancy and comes together really quickly. I love practicing the craft of sushi rolling and trying different combinations to try and find the best. I bought a bamboo mat and rice paddle to feel professional but I’m pretty sure I don’t use them correctly… but it’s fun! I place a nori sheet shiny side down and spread my sticky brown rice on evenly with a rice paddle. I leave the far end empty to ensure enough space to close. I use a fork to mash a 1/4 of an avocado onto a strip of rice, then top with julienned cucumber, mango, carrot, or spring mix. Wet your finger and trace the far end of the nori, the roll tightly away from you and it will stick and close. Set aside to set before using a sharp serrated knife to slice. I use short grain brown rice from Whole Foods and cook it in my rice cooker, then combine each cup of brown rice with 2 tbsp of seasoned rice vinegar so it becomes stickier. This time I made 3 combinations. First I made avocado, cucumber, carrot, and spring mix. Second was avocado, cucumber and mango. Third was avocado, cucumber, mango, and spring mix. You can pretty much make whatever you think sounds good! I sprinkle with sesame seeds and serve with low sodium soy and grated ginger. The best part is it’s a fraction of the cost and you can eat it in your sweatpants. I love at home sushi!

Baked Teriyaki Vegetable Spring Rolls

Baked Teriyaki Vegetable Spring Rolls

Baked Teriyaki Vegetable Spring Rolls

I wanted to make something special that I’ve never made before for our Valentine’s dinner at home last night. Instead of the usual cabbage and carrots inside a fried wrapper, I wanted to bake them. Since they were baked, I wanted to add the flavor on the inside with a sauteed vegetable and teriyaki sauce mixture. I had leftover tofu from the night before so I decided to sear those in soy sauce and use them as a filling as well. I had a really hard time finding vegan spring roll wrappers, and so these actually had egg in the wrapper. I checked Kroger, Trader Joe’s, and Whole Foods with no success. Whole Foods associates pointed me to the Nasoya brand in their vegan refrigerated section, and then I had to let them know they included egg. He said vegans go there all the time for those and no one has ever caught that, so guess they need to move them now! They were still crunchy on the outside, and had a flavorful interior. I served them with a side salad and it was a filling, yet light meal. You can add whatever you want inside, and guess I need to look online for vegan wrappers, suggestions?

Hope everyone had a wonderful Valentine’s Day and celebrated the ones you love! I had a great day with my kids at school, and then a relaxing night in with Josh.

Baked Teriyaki Vegetable Spring Rolls

12 “egg” roll wrappers

1 large zucchini, julienned

10 oz button mushrooms, diced

4 oz tofu, skinny strips

1 small yellow onion, halved and sliced

pepper to taste

Teriyaki Sauce

1/4 cup low sodium soy

1/4 cup coconut aminos

2 tbsp pure maple syrup

1 tsp minced garlic

1 tsp minced ginger

1 tbsp cornstarch

  1. Preheat oven to 400* and saute vegetables until tender.
  2. Add teriyaki to vegetables and cook down until thickened then cool.
  3. Cut tofu in strips then saute on each side in a little bit of soy to gain texture.
  4. Lay each wrapper on a diagonal then add one piece of tofu horizontally in the middle of the wrapper and add 1-2 tbsp of vegetable filling. Fold the bottom triangle over the filling, then wet the remaining corners and sides. Fold corners in and then roll up to seal.
  5. Lay on a silpat baking mat and bake for 15 minutes until golden brown.
  6. Let cool a few minutes before serving and serve with a side of soy for dipping.

Veggie and Tofu Fried Rice

Veggie and Tofu Fried Rice

Veggie and Tofu Fried Rice

After watching them add a pound of butter while making fried rice last weekend at hibachi, I wanted to find a healthy oil-free option that was still full of flavor. I cooked brown basmati rice in the rice cooker with miso broth which added a lot of asian flavor without tons of added calories. I sauteed a bag of frozen asian stir fry vegetables with 2/3 block of extra firm tofu (crumbled), and chopped kale. The crumbled tofu acts as the scrambled egg in the fried rice and gives it the same texture as egg. Using a nonstick wok worked really well because I could saute all of the veggies and tofu without having to use oil, and added minced garlic and ginger for flavor. I topped it off with low sodium soy sauce and it was exactly what I had in mind.

Veggie and Tofu Fried Rice

2/3 block of extra firm organic tofu, crumbled

2 cups brown basmati rice, dry

2 1/2 cups Miso Broth (TJ’s)

2 1/2 cups water

1 bag of frozen Stir Fry Vegetables (TJ’s)

4 handfuls kale, finely chopped

1 tsp minced garlic

1 tsp minced ginger

2 scallions, finely sliced

1/2 cup low sodium soy sauce

1/2 tsp pepper

  1. Cook brown rice with miso broth and water, then open lid to let cool.
  2. In a large wok, sauté bag of vegetables with 2/3 block of crumbled tofu, and finely chopped kale over medium heat.
  3. Add garlic, ginger, scallions, and pepper and then add the rice to the veggies.
  4. Top with soy sauce and combine.

Teriyaki Chickpea and Veggie Stir Fry

Teriyaki Chickpea and Veggie Stir fry

Teriyaki Chickpea and Veggie Stir Fry

Well, this made up for my not so great things I made for Super Bowl (in my mind). This is something Josh and I both enjoy and it’s easy and quick for a tasty weeknight meal. I used the oil free teriyaki recipe I made for my noodle bowl last week and stir fried chickpeas with broccoli, carrots, baby bella mushrooms, scallions, and spinach then mixed the teriyaki in to top rice. I cooked some brown basmati rice in my new rice cooker (it’s amazing!) and it came together really quickly. You can use whatever veggies you have on hand, fresh or frozen, to make a stir fry.

                                                       Teriyaki Chickpea and Veggie Stir Fry

Serves 4

4 cups brown basmati rice, cooked

1 can garbanzo beans, drained and rinsed

2 cups broccoli florets

1 cup shredded carrots

1 1/2 cups baby bella mushrooms, sliced

2 cups baby spinach leaves

4 scallions, thinly sliced, set aside some of the green tops for servnig

                                                        Oil Free Teriyaki Sauce

1/4 cup low sodium soy sauce

1/2 cup coconut aminos

1 tsp minced ginger

1 tsp minced garlic

2 tbsp pure maple syrup

1 tbsp cornstarch

  1. Rinse and cook rice according to directions on bag.
  2. In a large wok, stir fry broccoli, mushrooms, carrots, spinach and chickpeas on medium high heat with a few tbsp of water until vegetables are tender but still have color.
  3. Mix teriyaki sauce in a large mixing cup and then add to chickpea mixture. Cook a few minutes on low until thickened.
  4. Top your bowl of rice with the stir fry and sprinkle with scallions.

Teriyaki Tofu and Veggie Noodle Bowl

Teriyaki Tofu and Veggie Noodle Bowl

Teriyaki Tofu and Veggie Noodle Bowl

This is one of my favorite meals ever, because I could probably eat it multiple times a week for the rest of my life and be happy about it. There’s something so satisfying about noodle bowls because they’re full of umami flavor and I love the combination of textures. I love eating noodles with my chopsticks and packing an even amount of veggies in with the noodles so it’s full of healthy nutrients as well. It feels like a guilty pleasure because it tastes like take-out, but really it’s veggies, tofu, rice noodles with the only ingredient as brown rice, and a homemade no oil teriyaki sauce. I’ll take two!

I made up this teriyaki to follow the no oil rule in the Starch Solution, but if you’re not trying to do no oil then you can use store made teriyaki. This one was so yummy and easy though, I recommend making it. I also got a frozen veggie medley from TJ’s but I should have gotten the frozen Asian veggies in the plastic bowl because these were a little wimpy. I added the veggies I had on hand to it to bulk it up.

Teriyaki Tofu and Veggie Noodle Bowl

Serves 3-4

1 pack of Lotus Brown Rice Pad Thai Noodles

1 pack extra firm organic tofu, drained and cubed

1 bag frozen Harvest Vegetable Medley, (TJ’s)

3 cups spinach leaves

1/2 cup frozen peas

2 tbsp veggie broth

2 tbsp low sodium soy

1/2 tsp garlic powder

pepper to taste

                                                        Oil Free Teriyaki Sauce

1/4 cup low sodium soy sauce

1/2 cup coconut aminos

1 tsp minced ginger

1 tsp minced garlic

2 tbsp pure maple syrup

1 tbsp cornstarch

  1. Preheat oven to 400* and drain tofu. Cube into 3/4 inch cubes and lay out on paper towels to drain for 30 minutes or longer.
  2. Then marinate tofu in soy, garlic powder, and pepper for 10 minutes.
  3. Spread tofu on parchment on a baking sheet and bake for 30-40 minutes until tofu is crispy and golden brown.
  4. Stir fry frozen veggies in a large saute pan or wok and add veggie broth. Add peas and spinach until cooked through.
  5. In a small bowl, make teriyaki sauce and pour onto the veggies. Keep cooking on low until sauce has thickened.
  6. Boil noodles for 5 minutes and add them to the veggie mixture.
  7. Let tofu cool a few minutes so it doesn’t fall apart, and then add to the noodles.
  8. Stir to combine and enjoy!
Teriyaki Tofu and Veggie Noodle Bowl

Teriyaki Tofu and Veggie Noodle Bowl

 

 

 

Sweet Chili Tofu Buddha Bowl

Sweet Chili Tofu Buddha Bowl

Sweet Chili Tofu Buddha Bowl

There are endless options to buddha bowls, and I’m glad I found this one on Pinterest from Plant based Jane last week! It was colorful, flavorful, healthy, protein packed, and Asian (my favorite!) We were going to go out for date night, but since the Falcons game is on we decided to stay in so I completed the meals I had planned for this week. I used the picture to see what ingredients I needed, but then I made it just deciding how I would like it. I knew I wanted to do the tofu my way, roasted in the oven to give it texture, and wanted to also roast the broccoli because I love the crispy edges. I hope you like it as much as we did!

Sweet Chili Tofu Buddha Bowl

1 lb extra firm organic tofu, drained and cubed

5 oz sweet chili sauce

3 crowns broccoli, chopped

1 cup frozen shelled edamame

1 cup shredded carrots

1 tbsp sesame seeds

2 cups brown rice, cooked

2 tsp olive oil

1 tsp low sodium soy sauce

1/2 tsp garlic powder

salt and pepper to taste

  1. Preheat oven to 400* and spray a sheet pan.
  2. Mix broccoli with 1 tsp oil and salt and pepper to taste (not much) and spread on sheet pan and put into oven to bake.
  3. Cube tofu and let it drain on a paper towel (about 10 min) and then add it to a mixing bowl to mix with 1 tsp oil, garlic powder, soy sauce, and pepper.
  4. Take broccoli out, scoot it to half of the pan, add the tofu to the other half and put it back in the oven until golden brown (about 20 more min.)
  5. Boil edamame in water for a few minutes then drain, and add a little sprinkle of salt.
  6. Add sweet chili sauce to a mixing bowl, then take pan out of the oven. Start adding the rice, carrots, edamame, and broccoli to your bowls as the tofu cools. If you mix it with the sauce right away it will crumble.
  7. After a few minutes, add the tofu to the sweet chili sauce to coat and then add to your buddha bowl. Sprinkle with sesame seeds and enjoy!
    Sweet Chili Tofu Buddha Bowl

    Sweet Chili Tofu Buddha Bowl

    Original Recipe here