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This sandwich comes together with so little work you won’t believe how delicious it turns out. It’s perfect for busy weeknights where you’re looking for something warm and comforting but healthy and versatile. Even if you’re not a huge fan of the ingredients, give it a try. Or switch them out for something you like more. Sweet potato, roasted beets, fresh spinach, chopped asparagus, and roasted zucchini are all really good as well.

My favorite mix is mushroom, Brussel sprout, onion, tomato, Violife cheese, and green herb sauce. The mushrooms add a good amount of meatiness, the tomatoes add acid, the Brussels add crunch and the onions are just delicious. Goodness, I love onions. I also love to put a slice of Violife because it makes it all the more unctuous.

To assemble, I’ll roast my veggies while I prep my bread. In the last few minutes of roasting, pop the buns in oven for a bit to toast up as well. If I’m feeling real fancy, I’ll add my tomatoes to one side of the bun, top the tomatoes with cheese, and toast that so the tomatoes soften and the cheese melts. Once your bread is toasted and veggies roasted, stack those veggies up as high as you can bite and top with lots of sauce.

A herbaceous sauce will help to lift the roasted-ness of this sandwich.

I top mine with my herby green sauce but if you don’t have the time (or want to make the effort) there are some delicious shortcuts you can use instead. Trader Joe’s makes a banging green dressing in their refrigerated section or any green goddess dressing will also do. Just go for something herbaceous and bright to lift the sandwich to a new level.

Serve fresh and with a side of extra sauce and lots of extra napkins.

• 1/2 cup brussel sprouts, quartered
• 1/2 cup baby bella mushrooms, sliced
• 1/2 cup white onion, sliced
• 1/2 cup cherry tomatoes
• 1 tbsp grapeseed or avocado oil
• 2 vegan sandwich rolls
• 4 tbsp herby green sauce

• Preheat oven to 420°F. Rinse and prep all veggies. Toss all veggies with oil, season with salt and pepper and spread an even, single layer on baking sheet. Place in preheated oven for 30 minutes or until done to your liking.
• While veggies are roasting, slice rolls. In the last 5 minutes of roasting, add buns to oven to toast up.
• Once everything is out of the oven, divide veggies between 2 rolls, smother with herby green sauce and devour warm.

The post Roasted Vegetable Sandwich appeared first on Soya Hungry.

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Since this is a cashew based sauce, you already know I’m going to tell you to soak your cashews overnight. But if we’re being completely honest here, who the heck remembers to soak their cashews overnight? Because I never do, I have a trick to rectify my inability to plan ahead. I’ll place my cashews and a decent amount of water into a small pot, bring that to a boil, and boil on high for 15 minutes. Then I just drain the cashews and use them like I soaked them overnight. The boil helps to soften them so you’ll still get that creamy texture of a soaked cashew but it takes very little planning.

This recipe is quite simple but it does require all fresh ingredients. The good thing is they’re all getting blended together so you don’t have to prep. Everyone just goes into the food processor and gets blended until it becomes a smooth, bright sauce.

Since we’re making a smooth sauce, the food processor, or high-powered blender is important. This is the one I use that I bought 7 years ago and it’s still going strong. I’ve never needed to sharpen an attachment, it’s all dishwasher safe, and I use it at least once a week. Seriously, it’s so worth the investment.

Once the sauce is made and the pasta is cooked, what you top it with is up to you. I love this with roasted cherry tomatoes. To make them, I just dump out a clamshell of tomatoes onto a baking sheet, coat them with a small amount of oil, salt, and pepper. They then go into an oven on 400*F for 10-15 minutes, or until they start to break down a bit. Their sweetness plays off the fresh basil and arugula so nicely. I also like to add in a handful of toasted pine nuts to really get that pesto feel.

You really can’t go wrong with this pasta but fair warning, it might just cause you to fall in love.

• 1 cup cashews, soaked overnight
• 1 1/2 cups arugula
• 1/2 cup fresh basil
• 1 lemon, juice
• 4 cloves garlic
• 1 tbsp fresh rosemary
• 8 oz pasta of your choice

• Boil very salty water and cook pasta to package instruction.
• While pasta is boiling, add cashews, arugala, basil, lemon juice, garlic, rosemary and salt and pepper to a food processor or high powered blender. Blend until homogenous, occasionally scraping down the sides. Taste for seasoning.
• Once pasta is finished, drain, return to pot and add sauce. Stir together and allow to cook together for 3-5 minutes. Serve immediately.

Top with toasted pine nuts, roasted tomatoes or stir in spinach to wilt. I like all 3 but it’s delicious on its own. Sauce will keep for 5 days in an airtight container in the fridge.

The post Vegan Pesto Alfredo Pasta appeared first on Soya Hungry.

Veganizing sloppy joes isn’t exactly revolutionary or anything that hasn’t been done before. This is just my version, and honestly the best version I’ve had. My recipe isn’t nearly as sweet as Manwich (at least what I remember from many many years ago) so if you like it sweeter, a teaspoon or two of brown sugar will do you good.

Finally, don’t be afraid to break out that tiny food processor attachment for your immersion blender you never use. It’ll do a lot of the heavy lifting when it comes to mincing your veg and crumbling your tempeh. As my dad always says, work smarter not harder.

• 1 green bell pepper, minced
• 1/2 white onion, minced
• 1 jalapeno, minced
• 2 green onion, diced
• 1 package tempeh, crumbled
• 1 jar marinara sauce
• 1/2 cup water
• 2 cloves garlic, minced
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tsp yellow mustard
• 1 tbsp maple syrup
• 1 tbsp apple cider vinegar
• 1 tbsp barbeque sauce
• 4 hamburger buns

• Drizzle a bit of olive oil in a large pan over medium heat. Once warm, add in bell pepper, onion and a pinch of salt. Sautee for 5-7 minutes or until veg is soft.
• Add in jalapeno, green onion and crumbled tempeh. Cook for an additional 3 minutes to toast tempeh.
• Add in jar of marinara, water, garlic, garlic powder, paprika, mustard, maply syrup, apple cider vinegar and barbeque sauce. Stir to combine and allow to cook over medium low heat until thick, around 20 minutes.
• Serve warm piled high on toasted hamburger buns.

Can be served with extra barbeque sauce, mustard, pickles, raw onions or pickled jalapenos. Live your best topping life.

The post Vegan Sloppy Joes appeared first on Soya Hungry.

Growing up, I loved meatloaf. Meatloaf night was one of my favorites and I remember sitting at the kitchen counter watching my mom mix the ground beef with so much ketchup and saltine crackers. It’s such a classic staple to the American diet and most of us have fond memories (or not so fond) of eating this monstrosity growing up.

I was having a hankering for a classic Sunday dinner and decided to create the same flavor profile mom’s meatloaf but packed with veggies and obviously vegan. And here we are, a protein and veggie-packed take on the classic with familiar flavors but way healthier and meat-free.

I know the ingredient list looks daunting but everything has its place in this recipe. It’ll be okay, I promise.

As far as the lentils go, make sure you’re using brown or green. Red and black aren’t as friendly in this recipe. Also, if you’re looking for a short cut, the vacuum-sealed package of lentils in the produce section work perfectly. No matter what you use, you’ll want to make sure they’re fairly dry. If they’re too wet from cooking, they’ll make this whole shebang soggy and gross.

• 2 cups cooked lentils (green, brown or french) not too wet from cooking
• 1/2 large yellow onion, diced
• 2 carrots, diced
• 2 stalks celery, diced
• 1/2 large red bell pepper, diced
• 8 oz mushrooms, diced
• 3 cloves garlic, minced
• 2 tbsp tomato paste
• 1 tbsp vegan bbq sauce
• 2 tbsp flax meal
• 1 1/2 tbsp dried parsley
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1/2 cup quick oats
• 1/2 cup vegan breadcrumbs
• 1/3 cup ketchup

• Preheat oven to 350°. Line a baking sheet with foil and parchment paper.
• Heat a drizzle of oil in a large pan over medium heat and saute onion, carrots, celery, pepper and mushrooms until softened. Add a pinch of salt and pepper to remove water content and speed up the process. Add garlic and continue to saute until fragrant, about another minute.
• Remove veggies from heat and add to a food processor along with lentils, tomato paste, bbq sauce, flax meal, parsley, salt, pepper, oats and bread crumbs. Pulse until combined and slightly chunky, you want texture here, not a puree.
• Form the dough into a loaf on prepared baking sheet. Bake for 45 minutes uncovered.
• Remove from oven and spread ketchup over top of the loaf. Return to oven and bake for an additional 15 minutes.
• Allow loaf to cool for at least 15 minutes before cutting so it can firm up inside.

Do not use red or black lentils for this recipe. You may also use the vacuum sealed lentils from your produce section to reduce cook time.

The post Lentil Loaf appeared first on Soya Hungry.

The perfect grilled cheese is an artform I’ve spent the last 15 years perfecting. When I was a young and naive teenager my dream was to open my own grilled cheese shop. Now that I’ve doubled my years on this planet the dream is to open my own grilled cheese shop but also serve beer. Dreams don’t have to be complicated, my dudes.

To make the perfect grilled cheese you cannot be concerned with your calorie intake. This is not a diet food, people. You want to butter that bread all the way to the edge in a nice, even layer. Don’t skimp on the butter here but also don’t go too crazy. After all this isn’t a butter sandwich. The other secret is a piece of the humble aluminum foil. After you drop your sandwich in the hot pan, cover loosely with the foil and let the heat melt your cheese without compromising a crunchy crust.

I used a beautiful 4 ingredient sourdough here, Miyoko’s butter and Violife mature cheddar slices. This was my first time using this cheese and whoa buddy, this stuff is tasty. It does get that glue type texture when it melts but the flavor is spot on. I even had my partner (who is an avid cheese consumer) taste it and he made a very audible yum sound with a furrowed brow. Cheese eater approved.

Last thing, PLEASE drain your spinach after you sauté it. There is so much excess water in those leaves you’ll want to squeeze out because if you don’t it’ll mess with the consistency of your cheese. Trust me, it gets gross. I let the spinach cool and drain on a few paper towels while I prep the sandwiches and then carefully squeeze the liquid out through the paper towels. It does get hot and the paper towels do split so again, be careful.

• 1 bag baby spinach
• 1 tsp garlic powder
• 4 slices bread
• 2 tbsp vegan butter
• 4 slices vegan cheese

• Heat a pan large enough for two sandwiches on medium heat. Once hot, add about a tbsp water and the entire bag of spinach. Allow spinach to cook down and wilt, around 1-2 minutes. Once mostly wilted, add garlic and season with salt and pepper. Cook for 30 seconds more and then remove from heat. Place spinach in a thin even layer on a few paper towels stacked to drain and wipe out pan.
• While spinach cools and drains, begin prepping your sandwiches. Butter one side of each slice of bread all the way to the edge. On the non-buttered side of 2 slices, place a slice of cheese.
• Over the sink, squeeze the excess liquid out of the spinach through the paper towels. Be careful as the liquid will still be hot. Place half of the sautéed spinach on each cheese sliced piece of bread, spreading out evenly. Top with another slice of cheese and slice of bread, buttered side out.
• Heat your pan over medium/medium low heat. Once hot, place the buttered side down of each sandwich into the pan. Cover loosely with aluminum foil. Allow to cook for 6-8 minutes.
• Press down on each sandwich lightly with your spatula and then carefully flip each sandwich. Cover again and allow to crisp for 4-6 minutes adjusting the heat to your preferred crisp level.
• Remove sandwich from pan and allow to cool on a plate for a couple minutes before cutting.

Allowing the sandwich to rest after cooking will help finish melting the cheese and keep it all from just sliding out immediately. If you like your sandwich less “done”, use a lower heat. The higher the heat, the faster your bread will burn before the cheese has a chance to melt so lower the heat and take your time.

The post Garlicky Spinach Grilled Cheeze appeared first on Soya Hungry.

First things first, we have a base of kale. I too am not a fan of kale but goodness me is it healthy. It is one of the most nutrient dense foods on this planet. We’re talking vitamin A, K, C, B1, B2, B3, B6, manganese, calcium, copper, potassium, magnesium, iron and phosphorus. This doesn’t even count all the antioxidants or minerals packed inside. Plus the way we work it in here, it doesn’t taste bad or become exhausting to chew. The secret? Massage it with a little lemon juice. Get your hands in there and rub that juice in. This will help it start to break down its tough structure which makes it easier to eat, easier to digest and removes some of that very green flavor. Only a splash is needed and then it hang out while you prep everything else.

We top that kale with a variety of veg; purple cabbage, red onion, red bell pepper, tomato, carrots, and for our healthy fats, some roasted pepitas. It’s important that you eat a variety of color as each has their own benefit. The salad is then dressed with a lemon vinaigrette that’s literally 4 ingredients and can easily be adjusted to your own taste preference.

• 3 cups kale, chopped
• 1/2 cup purple cabbage, chopped
• 1/4 cup red bell pepper, chopped
• 1/4 cup red onion, sliced
• 1/4 cup carrot, shredded
• 1/4 cup grape tomato, chopped
• 1 tbsp pepitas
• 1/2 tbsp lemon juice (plus a teense extra)
• 1 tbsp olive oil

• Place kale in a large salad bowl. Splash in a small amount (around a tsp) of lemon juice. With impeccably clean hands, massage juice into kale. Set aside to relax while you prep other ingredients.
• Add 1/2 tbsp lemon juice and 1 tbsp olive oil to a small bowl or lidded container. Season generously with salt and pepper. Whisk or shake (with lid on obviously) until homogenous. Taste for seasoning and adjust as need be.
• Add all remaining veg to kale, dress and toss to combine. If meal prepping, store dressing separately.

The post Rainbow Detox Salad appeared first on Soya Hungry.

A Brief Account of Hamburger Helpers Background

Introduced in 1971 by General Mills as a way to promote their pasta offerings further. During the 1970s when ground beef was reasonably priced they developed a concept where home cooks could effortlessly combine pasta and powdered sauce with browned ground beef. This concept gained popularity as it provided a fast yet economical dinner option.

Throughout the years General Mills has introduced flavors and varieties while discontinuing others based on evolving tastes and changing nutritional requirements. The company has made efforts to modify Hamburger Helper products to reduce sodium levels, fat content and calorie count in response to these changes. Nonetheless the core idea, behind Hamburger Helper remains intact – a way to serve up a satisfying and flavorful meal in under half an hour.

Information on the Nutrition of Hamburger Helper

The nutritional content of Hamburger Helper may vary depending on the specific variety you choose. However here are some guidelines to give you an idea. Typically a standard serving size is around 1 cup or 230 calories. If you use extra lean ground beef the calorie count may increase slightly.

In general you can expect a serving of Hamburger Helper to contain approximately;

Calories; 230. 300
Carbohydrates; 26. 32g
Fiber; 3. 7g
Protein; 8. 12g
Total Fat; 7 15g
Sodium;380 860mg

While Hamburger Helper may not be the dinner option available it does provide a tasty combination of protein and carbs. Just remember to be mindful of your sodium intake. Opting for sodium varieties and adding vegetables can help make it a healthier choice.

Flavors and Varieties of Hamburger Helper

When choosing which type of Hamburger Helper to prepare there are flavors and varieties available. Here’s an overview;

Classics; These include favorites such, as Cheeseburger Macaroni, Lasagna, Cheeseburger Casserole, Beef Pasta and more.
Hamburger Helper offers a variety of options to suit tastes, dietary needs and age groups. Here are some of the highlights;

One Pot Wonders; These flavors, such as Philly Cheesesteak and Loaded Baked Potato are designed to be cooked on the stovetop in one pot.
Ultimate Helpers; These options provide more protein from whole grains, legumes or veggies. Examples include Sweet & Sloppy Joe and Chicken Fried Rice.
Skillet Craft; These flavors reflect trends like Sriracha, Korean barbecue and buffalo style.
Kids Helpers; Specifically created for kids these varieties include Taco Mac and Cheese and Chicken Enchilada.
Helper Express Cups; For lunches on the go there are individual microwavable cups available.
Gluten Free; Hamburger Helper also offers gluten free pasta options for certain flavors.

Inside every Hamburger Helper box you’ll find dried pasta along with seasonings that’re specific to each flavor/variety. Additionally most boxes also contain a sauce base or gravy mix. So what exactly is, in that magical Hamburger Helper seasoning packet?Here’s a step by step guide on how to make Hamburger Helper, a dinner option for busy nights;

Ingredients;
Choose your preferred flavor of Hamburger Helper (available in various options).
Ground beef (. Substitute with ground turkey, chicken, etc.).
Milk or water.
Vegetable oil.
Optional add ins;
Additional vegetables like peas, carrots, etc.
Shredded cheese.
Hot sauce.

Instructions;

1. Begin by gathering all the ingredients and preparing them for cooking.

2. In a pan or skillet heat some oil over medium heat. Add the ground beef (or alternative meat). Cook it thoroughly until browned.

3. Once the meat is cooked drain any fat from the pan if necessary.

4. Following the instructions on the Hamburger Helper box, pour, in the milk or water as directed. Stir well to combine all ingredients.

5. Bring the mixture to a boil while stirring occasionally to prevent sticking and ensure even cooking.

6. Reduce the heat to low and cover the pan/skillet with a lid. Allow it to simmer for the recommended time mentioned on the Hamburger Helper box ( around 10 minutes).

7. While it simmers you can prepare any add ins you desire. For example steaming peas or carrots separately. Shredding some cheese to sprinkle on top.

8. Once done simmering remove from heat. Let it sit for a couple of minutes before serving.

9. Serve your prepared Hamburger Helper hot and enjoy! Feel free to add sauce or any other condiments according to your taste preferences.

By following these steps you’ll have a meal ready in no time that incorporates various flavors and textures into this classic dish!First preheat your oven to 400°F.

Next in a skillet brown the ground beef along with onion and garlic. Add salt and pepper to taste. If there is grease drain it off.

Then follow the package directions to boil the pasta from the Hamburger Helper box until it reaches al dente consistency. Once cooked drain the pasta.

In the pot used for boiling the pasta add milk, butter or oil (your choice) the browned beef and the seasonings provided with the Hamburger Helper box. Mix everything well.

Transfer this mixture into a casserole dish. If desired top it with shredded cheese or any other vegetables or add ins of your choice.

Now bake this uncovered in your preheated oven for 15 20 minutes until it becomes hot and bubbly.

Serve this dish while still hot! You can sprinkle some sauce or additional cheese on top if you’d like.

Here are some tips for customizing your Hamburger Helper;

To add vegetables to your meal stir in thawed frozen spinach carrots peas or corn.
Experiment with different proteins, like cooked ground turkey or chicken instead of beef.
If you prefer a flavor profile consider adding cayenne pepper, salsa or hot sauce.
For a cheesy experience incorporate additional shredded cheddar cheese Monterey Jack cheese or mozzarella.Here are some ideas for reinventing this convenient dinner;

Experiment with different combinations of seasonings from various Hamburger Helper varieties.
For a carb option replace the noodles with riced cauliflower.
Add a touch of tang. Creaminess by incorporating Greek yogurt into the dish while reducing the fat content.

You have possibilities to get creative with the ingredients you already have on hand!

To spark your inspiration for your Hamburger Helper meal here are a few of our favorite recipes;

Deconstructed Tacos with Cheeseburger Macaroni;
Prepare the Cheeseburger Macaroni according to instructions then stir in taco seasoning.
Serve the beef mixture, in taco shells. Lettuce wraps.
Top it off with all your favorite taco fixings!Here are a few ways to jazz up your Hamburger Helper meals and add some twists;

1. Hawaiian Hamburger Helper;
Make the Cheeseburger Casserole Hamburger Helper as instructed. Add some pineapple tidbits and red bell pepper for a tropical twist. After cooking stir in some teriyaki sauce for flavor. Finish it off by topping it with sliced onions.

2. Loaded Bacon Cheeseburger Helper;
Prepare the Cheeseburger Casserole Hamburger Helper following the instructions. Give it an extra kick by mixing in pre cooked crumbled bacon. Once cooked top it with cheddar cheese. Chives for added richness.

3. Ranch Chicken Enchilada Hamburger Helper;
For a variation use the Chicken Enchilada Hamburger Helper instead of beef. Add shredded rotisserie chicken to the mix along, with canned chilies and cream cheese for a creamy and flavorful twist. Garnish your creation with avocado slices, red onion and cilantro.

4. Jazzed Up Philly Cheesesteak;
Prepare the Philly Cheesesteak Hamburger Helper as directed on the box but take it to another level by adding bell peppers, onions and mushrooms while cooking. Ready pile this delicious mixture onto hoagie rolls and top it off with even more cheese for an indulgent experience.

With these modifications using Hamburger Helper as your base ingredient you can enjoy comfort food thats tailored to suit your tastes perfectly!

The post Hamburger Helper appeared first on Soya Hungry.

Continue reading to discover more about chickpea smash sandwiches the health benefits associated with chickpeas recipe suggestions, instructions on how to prepare chickpea smash and step by step guidance for assembling these sandwiches.

The Nutritional Advantages of Chickpeas

Chickpeas boast a nutritional profile. A single cup of chickpeas contains;

12.5 grams of fiber
14.5 grams of protein
nutrients such as folate, iron, phosphorus, copper, manganese
Antioxidants like beta carotene

Thanks to their fiber and protein content they contribute to satiety and help keep you feeling full. The array of minerals, vitamins and antioxidants in chickpeas promotes well being. As a plant based protein source in fat content they serve as an excellent substitute for meat among vegetarians, vegans or individuals aiming to reduce their meat consumption.

Recipes and Ingredients for Chickpea Smash Sandwiches

To create the base for chickpea smash sandwich filling one needs mashed chickpeas seasoned with desired spices and flavors. From there, on the possibilities are endless.
Here are some delicious mix in ideas to enhance your chickpea smash;

Try adding red onion, dill and a squeeze of lemon juice for a Mediterranean inspired flavor.
For a chickpea “tuna” salad twist mix in chopped celery, sweet relish and mustard.
Create tasty smashed chickpea tacos by combining avocado, hot sauce and fresh cilantro.
Add shredded carrots, raisins and a sprinkle of curry powder for an Indian style chickpea smash.
For a Southern style sandwich spread blend in vegan mayo chopped pickles and a dash of paprika.

You can serve your chickpea smash sandwiches on bread or rolls. They also work well stuffed in pitas or wrapped in lettuce or collard green leaves. Pair them with veggies like lettuce tomato slices sprouts spinach or slaw for added freshness.

Making chickpea smash is incredibly simple. Just gather these ingredients;

2 cans (15 oz) of drained and rinsed chickpeas
2 tablespoons of olive oil or avocado oil
2 tablespoons of freshly squeezed lemon juice
1/2 teaspoon of sea salt
1/4 teaspoon of black pepper
Approximately 1/4 cup (or more as needed) water

To prepare the smash;
Place the chickpeas in a food processor along, with the oil, lemon juice salt and pepper. Pulse times until you achieve a thick and chunky texture. While the food processor is running gradually pour in water until the mixture becomes smooth and creamy.

Enjoy your chickpea smash!Make sure you don’t blend the chickpeas excessively or they might become too watery. You want the texture to be similar to tuna salad or thick hummus.

Instructions for Assembling Chickpea Smash Sandwiches;

Begin with your choice of bread, rolls or wraps. Good options include grain bread, rolls, pitas, lettuce leaves or collard greens. Layer the ingredients as follows;

1. Spread a quarter to half a cup of chickpea smash on one side.
2. Top it with your desired vegetables such as lettuce, tomatoes, sprouts, etc.
3. Add any dressings or condiments like mustard, hot sauce or avocado.
4. Place the slice of bread on top and close pita or wraps.

Personalize your sandwich by adding mix ins like pickles, onions, herbs, nuts or seeds. You can. Slice it in half or keep it whole for a well balanced vegetarian meal.

Ideas, for Chickpea Smash Sandwich Recipes;

Here are three simple chickpea smash sandwich recipes you can try;

1. Chickpea Smash Sandwich;
Prepare chickpea smash with red onion cucumber tomato slices kalamata olives dried oregano lemon juice and olive oil.
Serve it on grain bread or pita with spinach and hummus.

2. [Add recipe details here]Here’s a delicious recipe for a Southwest Chickpea Taco Sandwich. You’ll need chickpeas, avocado, red onion, cilantro, lime juice, cumin and hot sauce. Simply mix these ingredients together. Wrap them in lettuce leaves. Top it off with some tomato salsa for added flavor.

Another tasty option is the Curried Chickpea Salad Sandwich. Prepare a mixture of chickpeas, vegan mayo, raisins, shredded carrot, curry powder and cilantro. Spread it onto rolls and garnish with alfalfa sprouts and mango chutney.

Feel free to get creative with seasonings and toppings to create your own unique chickpea smash sandwich. These sandwiches are great for vegetarian or vegan diets as they are packed with plant protein, fiber, vitamins and minerals. They also have inflammatory properties due to their antioxidants.

One of the things about chickpea smash sandwiches is their versatility. You can adapt them to suit flavor profiles and cuisines. Additionally they are budget friendly as chickpeas and staple ingredients are affordable.

Customize your sandwich by adding mix ins and garnishes of your choice to make it more flavorful. The texture of these sandwiches is satisfyingly hearty yet light at the time.

Not are these sandwiches nutritious and delicious but they’re also kid friendly and easy to make. They have become a classic in the world of meatless meals alongside favorites, like veggie burgers and grilled cheese sandwiches.
To conclude

If you’re searching for a protein to add to your sandwiches you don’t have to search any further than the simple chickpea. Seasoned, mashed and spread onto bread or rolls they transform into chickpea smash. A delicious plant based and nourishing sandwich filling. With a few ingredients needed and plenty of opportunities, for personalization chickpea smash sandwiches offer a speedy and cost effective meatless option that will be enjoyed by both vegans and meat eaters alike.

The post Chickpea Smash Sandwich appeared first on Soya Hungry.

The marinating possibilities don’t end there – all kinds of sauces and seasonings can transform tofu into a star ingredient. A quick stint in a powerfully-flavored marinade is an easy cooking technique that will step up your plant-based repertoire. Read on for foolproof methods to prepare tender, flavor-packed soy marinated tofu perfectly every time.

Benefits of Marinating Tofu

Marinating tofu offers a host of benefits that enhance its versatility in plant-forward cooking:

– Infuses flavor – Marinades impart taste into the bland tofu, adding sweet, salty, savory or spicy undertones. Soy sauce, agave, garlic and chilies are especially tasty marinade components.

– Improves texture – Soaking tofu causes it to absorb additional moisture, becoming even silkier.

– Adds protein – Marinating tofu elevates its protein content.

– Enhances nutrition – Many marinade ingredients (like ginger, lemon, herbs) punch up the nutritional value.

– Easy to prepare – Infusing flavor via marinade requires minimal prep and cook time.

– Keeps well – Marinated tofu stores easily in the fridge or freezer for grab-and-go plant protein.

Best Marinades for Tofu

From Asian flavors to Mediterranean, Indian and more – global food inspiration offers endless marinade possibilities. Stir up quick and easy blending combing acid, oil, herbs and spice. Consider marinade components that pack health perks and antioxidants too. Here are can’t-miss combos:

Soy Sauce Marinade

The classic! Soy sauce amps up flavor big time with its salty umami essence. Excellent solo or paired with added sweetness, chili and garlic.

Go-To Ingredients:
– Soy sauce
– Rice wine vinegar
– Brown sugar or maple syrup
– Chili garlic sauce or sriracha
– Sesame oil
– Ginger
– Garlic

Indian Spiced Marinade

Warming Indian spices like cumin, coriander and turmeric give this marinade an aromatic flair. Balance out the heat with cooling yogurt and lemon juice too.

Go-To Ingredients:
– Plain yogurt
– Lemon juice
– Garlic
– Ginger
– Turmeric
– Cumin
– Coriander
– Chili powder

Mediterranean Herbed Marinade

Transport your taste buds to Greece, Italy and beyond with fresh herbs and zesty citrus. Olive oil and red wine vinegar round out the marinade’s robust flavor.

Go-To Ingredients:
– Olive oil
– Red wine vinegar
– Lemon zest and juice
– Chopped basil
– Oregano
– Chopped parsley
– Garlic
– Onion
– Salt and pepper

Sweet and Savory Marinade

Balance sweet sticky sauce with salty tamari and spice up with chili flakes and garlic for flavor depth. Toasted sesame oil adds nuttiness while honey lends gentle sweetness.

Go-To Ingredients:
– Honey or maple syrup
– Low-sodium tamari
– Rice wine vinegar
– Toasted sesame oil
– Garlic
– Ginger
– Chili flakes

Teriyaki Tofu Marinade

No need to seek out take-out when you can create restaurant-worthy teriyaki tofu at home! This easy marinade only requires a few standard pantry ingredients.

Go-To Ingredients:
– Soy sauce
– Rice wine vinegar
– Brown sugar
– Ginger
– Garlic

Choosing the Right Tofu

Want your marinated tofu to shine? Choosing the optimal tofu variety is key. Consider texture, flavor and purpose:

– Silken tofu – Delicate, custard-like texture best for smoothies, desserts, sauces. Too fragile for marinating.

– Medium or firm tofu – Denser texture with more structural integrity. Best for stir-fries, skewers and more. Soaks up marinades well.

– Extra firm tofu – Very dense with almost meaty texture. Holds shape perfectly when baked, grilled or sautéed. Excellent marinade absorber.

– Smoked tofu – Delivers sweet, savory, rich flavor similar to char or grilling. Infuse even more taste with marinades.

– Flavored baked tofu – Pre-baked or fried tofu often coated with sauce coating. Soaks up additional flavors easily.

For peak marinating potential, choose firm, extra firm or smoked tofu varieties.

Tips for Marinating Tofu Like a Pro

Follow these pro tips for flavors that penetrate fully into the protein-packed soy:

– Cut it right – For best marinade absorption, slice tofu into 1⁄4 to 1⁄2 inch slabs or cubes. Too thick and flavor won’t seep in fully.

– Remove water – Before marinating, wrap tofu in paper towels or a clean dish towel. Apply pressure to soak up excess moisture. Drier tofu soaks up more flavor.

– Marinate ahead – Let cut tofu soak in marinade for 30+ minutes in the fridge (or longer for more intensity). Overnight works great too.

– Stir it up – Occasionally flip or stir tofu around to saturate all sides with marinade love.

– Save extras – Reserve any extra marinade to glaze tofu before serving or repurpose into stir fry sauce.

Here’s a handy marinating time chart depending on preferred intensity:

– 30-60 minutes: Light flavor
– 2-4 hours: Moderate flavor
– Overnight: Maximum flavor

How to Cook Marinated Tofu

Once tofu has soaked up all that finger-licking flavor, it’s ready to hit the pan, oven or grill. Consider these no-fail cooking methods:

Pan Frying
Drain then pat excess marinade off tofu. Heat oil in skillet over medium-high. Cook 4-6 minutes per side until lightly crisped. Finish with extra glaze.

Baking
Preheat oven to 400°F. Arrange marinated tofu on parchment-lined baking sheet. Bake 25 minutes, gently flipping halfway through. For extra crispiness, finish under broiler 2-3 minutes.

Grilling
Oil grill grates well. Grill marinated tofu 4-5 minutes per side over direct medium heat. Move to indirect heat and grill 10 minutes more to heat through. Char and caramelize with glaze.

Air Frying
Mist tofu with oil then arrange in air fryer basket in single layer. Air fry at 370°F for 15-18 minutes, gently turning occasionally, until browned.

Steaming
Pour water into a steamer pot or wok until just touching bottom. Place marinated tofu pieces in steamer basket. Steam covered for 4-6 minutes until heated through.

Stir-Frying
Heat oil in wok or skillet over high heat. Stir-fry marinated tofu 2-3 minutes to enhance texture. Combine with veggies and sauce.

The possibilities are truly endless when it comes to cooking marinated tofu. Slice up marinated tofu for protein-packed salads and grain bowls. Toss cubes into noodles, fried rice and curries. Stack onto sandwiches and burgers. Thread onto skewers for perfect party appetizers. However you choose to enjoy it, vibrantly flavorful tofu offers a canvas for plant-based inspiration in the kitchen.

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I’ve since branched out but ultimately, I do crave orange tofu from time to time. Unfortunately for me, there are no good Chinese restaurants in my area. Fortunately for me, and for you, it’s incredibly easy and cheap to make.

You’ll want to juice your own oranges for this one. I know juicing sucks but it’s only two and I know you’re capable. You need that fresh fresh if you know what I mean. Plus you need the zest so no excuses, okay? Okay.

Crispy Tofu

• 1 package extra firm tofu
• 3 tbsp cornstarch

Orange Sauce

• 2 oranges zested and juiced
• 4 cloves garlic, minced
• 1 thumb ginger, grated
• 4 tbsp soy sauce
• 4 tbsp rice vinegar, unseasoned
• 4 tbsp brown or coconut sugar
• 2 tsp chili sauce
• 2 tbsp cornstarch

• Press excess liquid from tofu block. Cut into even bite sized pieces. Coat tofu in cornstarch, tapping off excess.
• Line baking sheet with parchment paper and spray with cooking oil. Line coated tofu on baking sheet and spray with cooking oil. Bake for 20 minutes.
• In a bowl, mix zest, juice, garlic, ginger, soy sauce, vinegar, sugar and chili sauce. Add to a pot over medium heat and bring to a low simmer.
• In a small bowl, mix cornstarch and 4 tbsp water to make a slurry. Whisk slurry into sauce and continue to mix while it thickens. Once thick, add tofu and coat.
• Serve warm over rice and garnish with sesame seeds and green onion if desired.

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