Are you a fan of tropical flavors? Do you want to add more plant-based meals to your diet? Look no further than coconut-crusted tofu with mango salsa!
Coconut-Crusted Tofu with Mango Salsa
Category: Nourish Bowls
Caribbean Red Beans and Turmeric Rice
Caribbean red beans and rice is a popular dish far and wide, and for good reason! Not only is it bursting with flavor, it is also affordable, nutrient-rich and a great source of complete plant protein. It is also naturally gluten free and vegan and very easy to make!
Traditionally, this recipe would be made with dry beans, but I’ve created this super fast, super easy, no-pressure-cooker-needed version to make this recipe super accessible to everyone!
Is Caribbean Red Beans & Rice healthy?
Heck yes! Beans and rice are a match made in heaven – a SUPER meal. It is incredibly nutritious as it packs 12g of complete plant protein in every serving, is rich with vitamins and minerals, and high in fiber which helps improve digestion. Couple it with some massaged kale and you are giving your body all the nutrients it needs!
Plus, one of my favorite simple tips to look and feel your absolute best is to fill half of your plate with fresh greens. This can be any green you love: massaged kale, shredded iceberg, chopped romaine, spring greens, arugula, and more! Why is this such a great tip?
- Greens are extremely filling but have a low caloric density
- They add a delicious brightness and contrast in texture
- They lighten up any meal by cutting your carbs in half
- They improve digestion and reduce bloating
- They are incredibly nutrient-rich and full of antioxidants
This technique of filling half your plate with greens can be done with just about any recipe, but for more ideas check out my Creamy Lentil Curry with Roasted Butternut Squash or this Green Goddess Bowl. I also love coupling fresh greens with pasta in the same bowl – so delicious! If you make this recipe I would love to hear what you think in the comments below!
Servings: 4
Ingredients
Turmeric Rice
- 1 tsp olive oil, vegetable broth, or water for cooking
- 2 cloves garlic, minced
- 2" piece fresh ginger, minced
- 1 tsp cumin seed
- 1 tsp ground turmeric
- 1/2 tsp salt
- 1 cup white rice
- 1 3/4 cup water
- 2 limes, zested and juiced
- 2 small carrots, finely shredded
- 1 medium english cucumber, finely chopped
- 1/4 cup unsweetened shredded coconut
- 1/2 cup dried cranberries
- 1/4 cup sliced almonds
- 1/2 cup cilantro leaves, chopped
Caribbean Red Beans
- 14 oz canned red kidney beans
- 1 tsp jerk seasoning
- 1 tsp coconut aminos or gluten free soy sauce
Massaged Kale
- 1 bunch lacinato kale, stems removed, finely chopped
- 1 lemon, juiced
- 1 tsp cold pressed olive oil
Instructions
- Add oil or water to a medium sauce pan and add garlic, ginger, cumin, and turmeric. Sauté 2 min until fragrant. Add in rice and stir to combine. Pour in water, lime zest, and lime juice and bring to a boil. Reduce heat, cover, and simmer for 15 minutes.
- Meanwhile, add the beans to a small saucepan with jerk seasoning and aminos. Bring to a gentle simmer and cook for 4-5 minutes until heated through.
- Prepare your kale by adding it to a large mixing bowl and drizzling with lemon juice and olive oil. Use your hands to massage the kale for 15-30 seconds until tender. Divide between 4 serving bowls.
- Once the rice is ready, stir in the carrot, cucumber, coconut, cranberries, almonds, and cilantro. Cook for another 2 minutes until heated through and carrots have softened.
- Top kale with rice and beans. Garnish with additional cilantro and hot sauce if desired.
Tried this recipe?Let us know how it was!
10 Minute Vegan Shakshuka
Vegan shakshuka is the ultimate one-pan, nutrient-rich dish that can be enjoyed any time of day. Breakfast, lunch, dinner, or my favorite… brunch! I love to serve it for brunch because its a total crowd pleaser and with Mina Shakshuka sauce it is so easy to make.
Shakshuka is a rich and flavorful tomato sauce that is typically used to poach eggs, but this delicious vegan version swaps the eggs for tofu. A traditional shakshuka recipe includes tomatoes, roasted red peppers and spices and can take over an hour to prepare from scratch! While its worth the wait, I know many of us do not have time for that! I love to use Mina Shakshuka sauce because its just as delicious as the recipes I’ve made from scratch, but I can enjoy authentic, flavorful shakshuka in just 10 minutes.
How to make Vegan Shakshuka
As I mentioned, traditional shakshuka recipes can take over an hour, but follow the few simple steps below for a recipe thats just as tasty, full of authentic flavor, and ready in no time.
- Start by scrambling your tofu. For an easy step-by-step guide, check out my tofu scramble tutorial here. Set aside.
- Heat a small cast iron skillet over medium low heat. Optional to spray with a light coat of olive oil.
- Pour in your jar of Mina Shakshuka and bring to a gentle simmer.
- Make 4 little wells, and spoon your tofu into each one. Cover and cook for 2-3 minutes.
- Remove from heat and garnish with vegan feta, fresh avocado and cilantro.
How to serve Shakshuka
One of the best things about shakshuka is that it’s incredibly versatile. You can enjoy it by itself, alongside toasted bread or naan for mopping up the tasty sauce, or with salad, mixed greens, or my favorite: massaged kale. The bold and vibrant sauce pairs so well with the refreshing and tender kale and makes the perfect light and healthy, plant based brunch. As the weather gets cooler, we make shakshuka even more frequently because its so warm and comforting.
Servings: 4
Ingredients
- 8 oz extra firm tofu
- 1 TBSP nutritional yeast
- 1/2 tsp kala namak indian black salt
- 1/8 tsp turmeric (for color)
- 1 jar Mina shakshuka sauce
- 2 TBSP vegan feta
- 1/4 C fresh cilantro, chopped
- crusty bread or naan, toasted
Instructions
- Heat a small amount of oil or water in an 8" cast iron skillet over medium low heat.
- Crumble your tofu into the skillet and season with nutritional yeast, salt and turmeric. Scramble for 3-4 minutes until golden. Transfer to a plate and wipe out your skillet.
- Return to heat and pour in jar of Mina shakshuka sauce. Bring to a gentle simmer. Use a wooden spoon to make 4 small wells and spoon your tofu into each one. Cover and cook for 2-3 minutes.
- Remove from heat and garnish with vegan feta, avocado slices and fresh cilantro. Spoon into bowls alongside fresh greens (optional) and serve with crusty bread or naan for dipping.
Tried this recipe?Let us know how it was!
How to Pick, Peel, Cut and Roast Butternut Squash
Fall is here and it is officially squash season! Cue all of the creamy fall soups, hearty salads, and oven roasted sides. But just how do you go about picking, peeling, prepping, and cooking the most perfect squash? I’m here to help! Butternut Squash is a fan favorite, but it can be a little intimidating! With its large size, slippery smooth skin, and odd shape, it is somewhat difficult to peel, cut and prep. Follow my step by step guide (with photos!) below for fool proof instructions starting with how to pick the most delicious squash. After this, you will be peeling and prepping your butternut squash with ease! Plus, I’ve also included my favorite ways to cook this delightful gourd.
Step 1: Selecting the perfect butternut squash
There are a few things you will want to consider when it comes to selecting your squash. Luckily, even a not-so-great butternut squash is usually stilllll pretty darn great, but over-ripe or under-ripe could mean a lack of flavor, dryness, or mushy texture. Follow these tips to avoid those downfalls and be armed with tools to pick the sweetest and most flavorful of the bunch!
- Skin: Look for squash that is a deep orangey beige and even in color without any bruises, cuts or blemishes. You also want to find a squash with a matte finish, no gloss.
- Weight: Pick up a few and select a squash that seems heavy for its size. Kind of like a melon, a squash that feels too light isn’t ripe yet!
- Stem: Select a squash with a dark brown stem attached. If the stem has popped off that may be a sign that it is past its prime.
Step 2: Prepare your squash for peeling
Prepare your squash by giving it a gentle rinse, light scrub, and drying completely. Next, microwave your squash for 30-60 seconds to loosen and soften the skin slightly. Doing this will make it much easier to peel.
Step 3: Cut off ends
Place your squash on a cutting board on a flat, stable surface, and use a sharp chef’s knife to slice off the stem at the top, as well as the bottom. Discard.
Step 4: Peel
I like to use a y-shaped vegetable peeler like this one as it provides good leverage and control. Place your squash on a stable, flat surface and peel top to bottom to remove skin.
Step 5: Slice in half
Stand your squash up on the bottom end on a flat, stable surface, and carefully slice it in half lengthwise.
Step 6: Scoop out seeds
Use a medium-sized spoon to scoop out the seeds and strings. These seeds can be washed and roasted just like pumpkin seeds if desired!
Step 7: Slice in half again
This time, lay your squash halves cut-side down on your cutting board and carefully slice them in half crosswise to have 4 even sections.
Step 8: Slice into strips
Cut each of the 4 sections lengthwise into 1″ thick strips.
Step 9: Slice strips into strips
Stack 2 or 3 of the sections at a time on their side and slice into 1″ x 1″ strips.
Step 10: Cube!
Take those stacks of strips and carefully slice into 1″ x 1″ cubes. Now, you’re ready to roast!
How to roast the best butternut squash
Roasted butternut squash is a delicacy, I swear. It is sweet, savory, tender, crisp, caramelized, and somehow feels like both a savory meal and a dessert at the same time! Because of this, it is a delicious addition to so many different recipes. Soups, salads, pasta, curries like this one, buddha bowls, and more. Follow these simple steps to achieve the tastiest, slightly crisp, perfectly tender, caramelized squash!
- Preheat oven to 400 degrees.
- Line a large metal baking sheet (or two) with foil and spray lightly with oil.
- Add your squash cubes to a bowl and drizzle with a generous amount of olive oil. About 1-2 TBSP for a medium-large squash.
- Next, sprinkle with salt and pepper and give them another good toss.
- After seasoning, spread evenly on a baking sheet, using two if needed to not overcrowd.
- Place into the oven and roast for 20 minutes.
- Remove from oven and use a metal spatula to flip.
- Return to oven and roast for another 10-15 minutes until golden.
What seasonings to use on butternut squash
Butternut squash is so delicious and flavorful on its own, that I rarely add anything besides salt and pepper. However, depending on your recipe, there are some herbs and seasonings that compliment it wonderfully!
- Sweet: Cinnamon, nutmeg, and ginger
- Savory: Garlic, cumin, and paprika
- Herby: Sage, rosemary, thyme, or oregano
Is butternut squash healthy?
Absolutely! Butternut squash is a nutrient-dense complex carb. It is high in Vitamin C, Potassium, Vitamin B6, Calcium, and magnesium. A 1 cup serving has 63 calories, 0.1g of fat, 16g carbs, 3g fiber, 3g sugar, and 1.4g protein. This makes it a wonderful addition to any meal!
Ingredients
- 1 large butternut squash, peeled and cubed using the guide above
- 2 TBSP olive oil
- 1/2 tsp salt
- 1/2 tsp pepper
Instructions
- Preheat oven to 400 degrees.
- Line a large metal baking sheet with foil and lightly spray with oil.
- Add your cubed squash to a bowl and toss with olive oil, salt and pepper.
- Spread in an even layer on the lined baking sheet, being sure not to overcrowd.
- Roast for 20 minutes.
- Remove from oven and use a metal spatula to flip.
- Roast for another 10-15 minutes until golden.
Tried this recipe?Let us know how it was!
Green Goddess Nourish Bowl
Looking for a plant based, nutrient rich, super food lunch or dinner that is GUARANTEED to make you feel like a GODDESS?! Look no further! This fresh and nourishing bowl is such an easy and delicious way to load up on GREENS and will leave you feeling refreshed, satisfied, energized and more! The fiber will keep you full all day long and also help improve digestion. This bowl of green goodness comes together in a delightful fashion with the addition of the bright, creamy and flavorful green goddess sauce. This is nothing like your store-bought goddess sauce – this dressing is TO DIE FOR. Equally as nutritious (and delicious) in it’s own right! I love making these bowls for lunches all week long. The hearty ingredients are perfect for prepping ahead of time, so feel free to make on Sunday or Monday and enjoy healthy meals all week.
Servings: 6
Equipment
- Saucepan
- Blender
- Spiralizer
Ingredients
Green Goddess Bowl
- 1 C green lentils
- 1 bunch lacinto kale, chopped
- 1 lemon, juiced
- 1 tsp EVOO optional, omit if oil free
- 2 zucchinis, spiralized can also create ribbons with a potato peeler
- 2 english cucumbers, quartered lengthwise and sliced
- 2 C green peas
- 3 C french style green beans, halved
- 1/4 C pumpkin seeds
- 1/4 C fresh parsley, finely chopped
Green Goddess Sauce
- 3 lemons, juiced
- 1/2 C plain coconut milk yogurt any plain yogurt will do
- 1/2 ripe avocado
- 1 jalapeno
- 1/2 bunch cilantro
- 1/2 bunch parsley
- 1/4 C mint
- 1 garlic clove
- 1 tsp maple syrup
- 1 TBSP fresh ginger
- 1/2 C water more or less for desired texture
- salt and pepper
Instructions
- Bring a medium pot of water to a boil. Add lentils and simmer for 12-15 minutes until tender but not mushy. I like them pretty firm for this dish. Drain and rinse with cool water.
- Add chopped kale to a bowl with olive oil and lemon juice. Use your hands to massage the leaves for 15-30 seconds until tender. Massaging kale brings out a delightfully sweet taste and creates a softer texture, making it much less rigid and bitter.
- Fill the same sauce pan you used for the lentils with water. Bring to a boil and add green beans. Boil for 1-2 minutes until they become just slightly more vibrant and tender. Drain and transfer immediately to an ice bath to cool.
- Add all ingredients for sauce to a blender and purée until creamy. Season to taste.
- Arrange all veggies, lentils, and seeds in bowls. Drizzle with sauce right before serving. Toss to combine!
Tried this recipe?Let us know how it was!
Falafel Greens & Rice Bowl + Cucumber Tzatziki
Are you looking for a delicious and healthy plant-based, gluten-free dinner that no one will falafel about?! 😆 Heeeeere ya go! 😋 Falafel is one of my FAVORITE things to make. Super flavorful with fresh herbs, full of plant protein and fiber, and SO easy. Plus it can be enjoyed in so many different ways! Pita wraps, toasts, salads, sandwiches… and this delicious veggie rice bowl! 😍 The recipe below makes 20 falafels – use for meal prep and enjoy for lunches all week, or pop the rest in the freezer to thaw later for easy weeknight dinners! 💁🏻♀️
The vegan cucumber tzatziki is also super easy to make and packs a cool refreshing flavor that is the perfect contrast to the savory falafel! I love to add fresh dill and lime to my tzatziki and use a vegan coconut-based greek yogurt, but any greek yogurt will do! You can add more lime juice if you like your tzatziki a bit thinner to drizzle, or keep it nice and thick for a fluffier sauce.
One of the best parts about this recipe is there is absolutely zero chopping for the falafel patties! Simply throw all ingredients into a food processor and pulse until combined!
I hope you enjoy! Let me know what you think in the comments below. Cheers!
Servings: 4 Bowls (20 falafel patties)
Equipment
- Food Processor
- Baking Sheet
- Oven
Ingredients
Gluten Free Vegan Falafel
- 3 garlic cloves
- 2 green onions
- 1 C parsley
- 1/2 C cilantro
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp cumin
- 1 tsp paprika
- 14 oz can chickpeas, drained
- 3 TBSP ground flax seed necessary, for binding agent
- 3 TBSP hemp seed optional, adds extra protein and omega 3s
- 3 TBSP rice flour gluten free all purpose, or oat flour would also work well
Vegan Cucumber Tzatziki
- 1 C vegan greek yogurt look for a greek-style yogurt for extra thickness, I like to use a coconut-base or almond-base
- 1/2 C english cucumber, finely chopped
- 1 garlic clove, pressed
- 2 TBSP fresh dill, chopped
- 1 lime, zested and juiced
- salt and pepper, to taste
Greens & Rice Bowls
- 4 servings basmati rice, cooked according to package
- 1 C cilantro, finely chopped
- 1 C green peas
- 1 C crispy chickpeas
- 4 C green lettuce, chopped
Instructions
- Preheat oven to 375.
- Add garlic, onion, parsley, cilantro, and seasonings to a food processor and blend until well combined. Add in remaining falafel ingredients except flour and pulse until combined but NOT pureed. It is very important to NOT puree, or your mixture will be way too soggy and wet. You want some chunkiness. Add in flour 1 TBSP at a time and pulse until mixture is no longer wet.
- Use your hands to roll into 1.5-2 TBSP sized balls and flatten slightly. Place on a parchment lined baking sheet 2" apart. Spray lightly with oil (optional, for extra crisp) and bake for 25-30 minutes at 375.
- Add all ingredients for tzatziki to a bowl and mix well to combine. Alternatively, you can blend in the food processor for a smoother chunk-free tzatziki. Season to taste adding more or less lime if desired.
- Stir chopped cilantro into cooked rice and season to taste. Place a bed of lettuce and rice in serving bowls. Top with peas, crispy chickpeas, and baked falafel. Top with a drizzle with tzatziki.
Notes
These falafels are wonderful to make ahead of time. They can be kept in the fridge for up to 5 days or in the freezer for up to 6 months. To reheat simply microwave, bake or warm on low in a saucepan.
Tried this recipe?Let us know how it was!
Rainbow nourish noodle bowl + mango green goddess sauce
One of my favorite things to make on a plant based diet is brightly colored, nutrient rich, flavor packed nourish bowls! The opportunities are endless, they can be customized for all members of your family, and they leave you full, satisfied, and well… nourished! This bowl goes well beyond its beauty with ingredients full of antioxidants and fiber, sure to boost your immune system, improve digestion, and leave you glowing. The best thing about nourish bowls is they truly help you look and feel your best, and are a great way to consume an abundance of veggies!
Servings: 2
Ingredients
Nourish Bowl
- 2 Servings Noodles of Choice, prepared according to package and cooled Shirataki, Kelp, Vermicelli, Soba, or Rice Noodles are all delicious with this bowl
- 1 Cup Red Cabbage, shredded
- 1/2 C Red Beet, sliced This is the beautiful pink and white striped variety of beet. The exterior is a lighter red and less purple than the traditional beet.
- 1 Red Bell Pepper, chopped
- 1 Carrot, julienned and chopped
- 1/2 C Yellow Sweet Corn Fresh or frozen
- 1 English Cucumber, ribboned with a spiralizer or peeler
- 1 C Lacinto Kale, chopped and massaged w/ 2 TBSP lemon juice until tender Lacinto Kale is my favorite kale as it is sweeter, more tender, and more mild than other kale. Massaging it with lemon juice and olive oil (optional) removes any bitterness and makes the texture a lot less rigid and more delicious.
- 1/2 C Edamame, shelled I usually buy frozen shelled edamame and place in a dish of lukewarm water to thaw.
- 2 TBSP Cashews, toasted
- 1 TBSP Sesame Seeds
- Fresh Mint & Cilantro, for garnish
Mango Green Goddess Sauce
- 1 Ripe Yellow Mango, peeled
- 1 Ripe Avocado, peeled
- 2-3 Limes, juiced
- 1 Garlic Clove
- 1 TBSP Fresh Ginger
- 1 C Cilantro
- 1/2 C Mint
- 1/2 tsp salt
- water, if needed to thin Add water 1 TBSP at a time to achieve desired texture
Instructions
- Add all ingredients for the nourish bowls to serving bowls. I like to create a base of kale and noodles first, and arrange the remaining ingredients on top.
- Place ingredients for sauce in a blender (I like to use my small nutribullet for this, instead of getting out a large blender). Blend until smooth. Add water if needed to thin. Adjust lime, garlic, salt, and jalapeño to your liking.
- Drizzle sauce over bowls right before serving, or serve on the side as a dipping sauce. Serve chilled.
Notes
These bowls are incredible for a vibrant healthy plant-based dinner, and they also make amazing lunches to make ahead of time for meal prep!
Tried this recipe?Let us know how it was!