Category: Recipes I Have Tried

**Ingredients**

* 1 block extra-firm tofu (frozen, thawed, and pressed)
* 1 tablespoon lemon juice
* 1 tablespoon balsamic vinegar
* 1–2 teaspoons smoked paprika
* 1 teaspoon garlic powder
* 1 teaspoon onion powder
* ½ teaspoon black pepper
* 1 tablespoon nutritional yeast (optional)
* 1–2 tablespoons water, if needed to thin the marinade

**Directions**

1. Press the thawed tofu well.
2. Marinate the slices for 30 minutes to several hours.
3. Grill over medium heat for about **5–6 minutes per side**, until grill marks appear and the edges begin to brown.

### If using your air fryer, my top recommendation would be:

* Preheat to **375°F**.
* Cook **12–15 minutes**, flipping halfway.
* For extra crispness, cook another 2–3 minutes.

### Serve with

* 🥦 Steamed broccoli or asparagus
* 🍠 Baked sweet potato
* 🫘 Unsalted black beans or lentils
* 🥗 A large salad with balsamic vinegar or lemon juice

### Extra flavor without salt

Sprinkle the finished tofu with:

* Smoked paprika
* Fresh cracked pepper
* Nutritional yeast
* A squeeze of fresh lemon

This smoky tofu pairs especially well with **unsalted black beans** and a baked sweet potato. It makes a filling, high-protein meal that’s consistent with low-sodium eating goals.

Ingredients

* 2 & 3/4 cups orange sweet potato chunks (peeled, chopped, boiled, and frozen solid)
* 3/4 cup Medjool dates, pitted (soak in hot water for 10 minutes if very firm)
* 1/2 cup pure peanut butter powder (SOS-free)
* 1/2 cup to 1 cup cold unsweetened plant milk (add slowly as needed)
* 1 tsp vanilla extract

Instructions

   1. Prep & Boil: Peel your orange sweet potatoes and chop them into small, even 1-inch cubes. Bring a pot of water to a boil, add the cubes, and cook for 10 to 12 minutes until fork-tender. Drain well.
   2. Freeze Chunks: Spread the cooked potato cubes in a single layer on a parchment-lined baking sheet. Freeze for at least 4 hours until frozen completely solid.
   3. Blend Instant Soft Serve: Place the rock-solid frozen sweet potato chunks, pitted dates, peanut powder, vanilla, and an initial 1/2 cup of plant milk into your high-speed blender or food processor.
   4. Process: Blend on high, using the blender tamper stick to continuously push the ingredients down into the blades. If using a food processor, stop and scrape down the sides frequently.
   5. Adjust Liquid: If the blades spin in place, add more plant milk 1 tablespoon at a time just until a thick, frosty, soft-serve consistency forms. Do not add too much liquid, or it will turn into a smoothie. Serve immediately!

Pro-Tips for Blender Success

* Use a Tamper: A high-speed blender tamper is essential here to keep the frozen chunks moving without needing to add excess liquid.
* Keep It Thick: Because orange sweet potatoes release more moisture as they thaw, work quickly so the friction of the blender blades doesn’t melt your ice cream.

Compare this recipe to Chocolate Peanut Butter Sweet Potato Nice Cream recipe.

Ingredients
* 1 block extra-firm or super-firm tofu
* Plant Strong Peanut Curry Secret Sauce
* Fresh cilantro (optional)
* Lime wedges (optional)

Instructions
* Press tofu only if using extra-firm tofu.
* Cut the block in half.
* Prepare the Peanut Curry Secret Sauce to package instructions.
* Brush one side generously with Peanut Curry Secret Sauce.
* Place the sauced side face down on a hot grill.
* Brush the top side with more sauce.
* Once the tofu releases easily, flip and continue grilling until lightly caramelized.
* Brush with additional Peanut Curry Secret Sauce after cooking, if desired.
* Serve immediately.

What to Serve with Grilled Tofu

Rip loves serving grilled tofu alongside:

Brown rice
Grilled vegetables
Big salads
Roasted sweet potatoes
Corn on the cob
Whole grain wraps
Quinoa bowls
Fresh fruit like mango or pineapple

It’s a simple meal that’s satisfying enough for weeknights but impressive enough for summer cookouts.

The Bottom Line
Great grilled tofu isn’t about complicated marinades or fancy techniques.

Start with super firm tofu, give it time to cook undisturbed, and don’t be afraid to let the grill do the work.

If you have a few extra hours, letting the tofu marinate beforehand builds even deeper flavor. If not, brushing on the sauce near the end still delivers a beautifully caramelized finish.

With just a few simple techniques, grilled tofu can become one of the easiest and most flavorful proteins in your summer rotation.

FAQ
What type of tofu is best for grilling?
Extra-firm or super-firm tofu works best because it holds its shape and develops the best texture. Rip’s preference is super-firm tofu because it doesn’t require pressing.

Do I need to press tofu before grilling?
Only if you’re using extra-firm tofu. Super-firm tofu contains much less moisture and is usually ready to grill straight from the package.

Should I marinate tofu before grilling?
If you have time, yes. Marinating for a few hours or overnight allows the tofu to absorb even more flavor. If you’re short on time, Rip’s method of saucing the tofu as it grills still creates delicious flavor, and an extra brush of sauce after grilling adds even more.

When should I add barbecue or peanut sauce?
Rip brushes one side before the tofu goes on the grill, brushes the second side while the first cooks, and then adds another layer after grilling if desired. This builds layers of flavor while creating a delicious caramelized finish.

Essential Chickpea Scramble Seasonings for an “Eggy” Flavor

To make your whole chickpea scramble taste remarkably like traditional scrambled eggs, add these four ingredients to your pan during the last two minutes of cooking:

* Kala Namak (Black Salt): This is non-negotiable. Its natural sulfur content replicates the distinct smell and flavor of real chicken eggs. Always add it at the very end of cooking, as heat diminishes its flavor.

* Nutritional Yeast: Add 1 to 2 tablespoons. It provides a savory, rich background depth that mimics the natural umami found in egg yolks.

* Turmeric Powder: Use just a tiny pinch ($\frac{1}{8}$ to $\frac{1}{4}$ teaspoon). It is used purely to give the mashed chickpeas that classic, bright yellow egg color.

* A Splash of Plant Milk: Stirring in 2 tablespoons of unsweetened almond or soy milk right at the end keeps the mashed chickpeas moist, creamy, and velvety, preventing them from drying out.

## The Best Vegetable Mix-Ins
To give your scramble great color, texture, and a nutritional boost, sauté these vegetables in your skillet before adding the mashed chickpeas:

* The Base: Finely diced red onion, minced garlic, and red bell peppers provide a sweet, aromatic foundation.

* The Greens: Toss in baby spinach, chopped kale, or Swiss chard during the last 60 seconds of cooking just until they wilt.

* The Hearty Option: Sautéed sliced cremini mushrooms or small cauliflower florets add an excellent, meaty chew to the dish.

SAMPLE RECIPIES

* Fluffy Breakfast Plate: Prepare the fluffy, 30-minute [Minimalist Baker Chickpea Scramble] (https://minimalistbaker.com/fluffy-chickpea-scramble-30-minutes/) alongside roasted sweet potato wedges and fresh avocado.

* Hearty Smashed Skillet: Make the loaded [Feasting At Home Chickpea Scramble] (https://www.feastingathome.com/chickpea-scramble/) tossed with sautéed mushrooms, cauliflower florets, wilted spinach, and warm toast. [6, 7, 8]

* 10-Minute Toast Topper: Follow the quick [Eating by Elaine Fluffy Chickpea Scramble] (https://www.eatingbyelaine.com/chickpea-scramble/) to pulse the beans in a food processor before piling them onto crusty whole-grain toast with microgreens.

* Simple Avocado Toast: Sauté diced bell peppers into the mix with the [Darn Good Veggies Chickpea Scramble] (https://www.darngoodveggies.com/chickpea-scramble/) for a vibrant breakfast spread. [9]

* [Easy Chickpea Scramble | Minimalist Baker Recipes] (https://minimalistbaker.com/fluffy-chickpea-scramble-30-minutes/)

* [Chickpea Scramble (Vegan Scrambled Eggs) | Feasting At Home] (https://www.feastingathome.com/chickpea-scramble/)

* [10-Minute Fluffy Chickpea Scramble – Eating by Elaine](https://www.eatingbyelaine.com/chickpea-scramble/)

* [15 Minute Chickpea Scramble – Darn Good Veggies] (https://www.darngoodveggies.com/chickpea-scramble/)

* [Easy Chickpea Scramble | Minimalist Baker Recipes] (https://minimalistbaker.com/fluffy-chickpea-scramble-30-minutes/)

* [Chickpea Scramble (Vegan Scrambled Eggs) | Feasting At Home] (https://www.feastingathome.com/chickpea-scramble/)

* [10-Minute Fluffy Chickpea Scramble – Eating by Elaine](https://www.eatingbyelaine.com/chickpea-scramble/)

* [15 Minute Chickpea Scramble – Darn Good Veggies](https://www.darngoodveggies.com/chickpea-scramble/)

## Quick Preparation Tips

   1. Draining is Key: Always thoroughly rinse and pat dry your canned chickpeas before mashing them so they crisp up nicely in the pan instead of steaming. [10, 11, 12, 13, 14]
   2. Don’t Over-Mash: Use a potato masher or the back of a fork to break up the beans, but leave about a quarter of them completely whole to maintain a great texture variety. [15, 16, 17, 18, 19]

REFERENCES:

[1] [https://silverhillsbakery.ca](https://silverhillsbakery.ca/chickpea-scramble-breakfast-sandwich/)
[2] [https://www.vitacost.com](https://www.vitacost.com/blog/savory-breakfast-chickpea-scramble/)
[3] [https://www.smithsfoodanddrug.com](https://www.smithsfoodanddrug.com/r/vegan-chickpea-flour-scramble-recipe/5e67f8e99da07c1e96f40ed3)
[4] [https://theurbenlife.com](https://theurbenlife.com/2019/02/04/chickpea-scramble/)
[5] [https://dailyveganmeal.com](https://dailyveganmeal.com/scrambled-chickpea-and-avocado-toast/)
[6] [https://christinebailey.co.uk](https://christinebailey.co.uk/recipe/scrambled-chickpeas-with-lime-spinach/)
[7] [https://www.wenthere8this.com](https://www.wenthere8this.com/cauliflower-mushroom-chickpea-scramble/)
[8] [https://food52.com](https://food52.com/story/17763-a-stewy-cozy-pan-of-chickpeas-for-cooler-evenings-your-ripest-tomatoes)
[9] [https://dailyveganmeal.com](https://dailyveganmeal.com/scrambled-chickpea-and-avocado-toast/)
[10] [https://www.instagram.com](https://www.instagram.com/reel/DaF6r6tANmM/)
[11] [https://simplybeautifuleating.com](https://simplybeautifuleating.com/2020/02/17/cinnamon-roasted-sweet-potato-kale-and-crispy-chickpea-salad-with-lemon-tahini-dressing/)
[12] [https://www.dishingupthedirt.com](https://www.dishingupthedirt.com/recipes/spicy-roasted-chickpeas/)
[13] [https://www.bunsenburnerbakery.com](https://www.bunsenburnerbakery.com/sweet-potato-kale-chickpea-bowl/)
[14] [https://plantbasednews.org](https://plantbasednews.org/lifestyle/food/vegan-chickpea-recipes/)
[15] [https://www.tasteofhome.com](https://www.tasteofhome.com/recipes/chickpea-chicken-salad/)
[16] [https://veggiefunkitchen.com](https://veggiefunkitchen.com/crunchy-bbq-chickpea-salad-sandwich/)
[17] [https://vegetariansouth.com](https://vegetariansouth.com/vegan-chickpea-salad/)
[18] [https://www.parsnipsandpastries.com](https://www.parsnipsandpastries.com/smashed-chickpea-and-goat-cheese-wraps/)
[19] [https://www.woodwardcornermarket.com](https://www.woodwardcornermarket.com/tastesblog/chickpea-chicken-salad-recipe)

Ingredients:
one cup cooked brown rice
one cup black beans, rinsed and drained
1/4 cup cooked potato
1/2 cup onion
2 T corn meal
1 T BBQ sauce
2 tsp. garlic powder
1 1/2  tsp. chili powder
1/2 tsp. smoked paprika
1 1/2 tsp. liquid smoke
1 tsp. sea salt
1 tsp. maple syrup
1 to 1/2 cup frozen corn

Instructions:
Throw all ingredients except the corn into a food processor and pulse a few times to get a burger type consistency. Then add corn and pulse a couple more times. You want the corn to stay intact. Form your burgers and place on a very hot grill or pan and cook 15 to 20 minutes per side. Start checking at 15 minutes. When done, remove from grill and place on buns of your choice and add whatever toppings you would like

Easy BBQ Sauce:

Ingredients
1 cup tomato paste
1/2 cup veggie broth
3 tablespoons maple syrup (I used sugar free)
3 tablespoons molasses
4 tsp apple cider vinegar
2 1/2 tsp liquid smoke
1/2 tsp chili powder
1 tsp salt
1 tsp garlic powder
1 tsp onion powder
1/2 tsp smoked paprika

Add all ingredients to a bowl, whisk and eat! And that’s it! This sauce is great on veggie burgers, fries, onion rings, cauliflower wings, etc. Enjoy!

Macros for burger, bun and 2 Tablespoons of BBQ Sauce using sugar free maple syrup
Calories 372, fat 4.6g, carb 75g, protein 25.4g fiber 20g

So your whole homemade burger stack comes out to roughly per serving:

🍔 Black bean burger: $0.46
🥯 Protein bagel bun: $0.94
🥄 BBQ sauce serving: $0.16

Total:

≈ $1.56 for the entire high-protein black bean burger with homemade bun + sauce 🌱💪

Ingredients:

🥦 Cauliflower
🥣 Greek-style soy yogurt
🍋 Lemon rind
🍋 Lemon juice
🍁 Maple syrup

Method:

1️⃣ Add the cauliflower, Greek-style soy yogurt, lemon rind, lemon juice, and maple syrup to a blender and blend until completely smooth.
2️⃣ Pour the mixture into your Ninja Creami container and freeze overnight.
3️⃣ Process on the Ice Cream setting until smooth and creamy.
4️⃣ For serving, carefully hollow out a lemon, removing all of the flesh and leaving just the shell.
5️⃣ Spoon the lemon sherbet into the lemon shell for a classic Italian-inspired presentation ✨

Ingredients:
🍆 2 huge aubergines
🥬 Lettuce
💜 Purple cabbage
🥒 Cucumber
🫛 Edamame
🍚 Cooked rice

Marinade & Dressing:
🥄 Miso paste
🥢 Soy sauce
🍁 Maple syrup
✨ Furikake seasoning (or 🌱 sesame seeds)
🌿 Fresh coriander to serve

Method:
1️⃣ Slice the aubergines in half lengthways and score the flesh in a criss-cross pattern.
2️⃣ In a small bowl, mix together the miso paste, soy sauce, maple syrup, and furikake seasoning (or sesame seeds).
3️⃣ Brush the aubergines generously with the dressing and bake until soft, caramelised, and looking absolutely delicious ✨
4️⃣ Add the lettuce, purple cabbage, cucumber, edamame, and cooked rice to a large bowl.
5️⃣ Top with the roasted aubergines and drizzle over the remaining dressing.
6️⃣ Finish with fresh coriander and enjoy 💚

These crispy, cheesy, oil-free mozzarella sticks are made from hearts of palm — not ultra-processed vegan cheese — and they’re a total game-changer.

Ingredients
1 tin hearts of palm
1/4 cup chickpea flour
1 tsp oregano
1/2 tsp garlic powder
Pinch of salt
1/4 cup water
Oil free breadcrumbs

Directions
Preheat oven to 425°F (220°C).

Dry the hearts of palm thoroughly.

Pat them dry with paper towels or a clean towel.

Let them sit 10–15 minutes if possible. The drier they are, the crispier they’ll become.

Make the batter.

Mix the chickpea flour, oregano, garlic powder, and salt.

Whisk in the water until you have a pancake-batter consistency. If it’s too thick, add 1–2 teaspoons more water.

Coat the sticks.

Dip each heart of palm into the batter.

Roll in the oil-free breadcrumbs, pressing gently so they stick.

Arrange on a wire rack placed over a baking sheet if you have one. This lets hot air circulate all around. If you don’t have a rack, line a baking sheet with parchment paper.

Bake

Bake 15 minutes.

Turn each stick over.

Bake another 10–15 minutes, until golden brown and crisp.

Optional extra crispness

Turn on the broiler for 1–2 minutes, watching carefully so the crumbs don’t burn.

*******

Modified Recipe:

You can make these in the air fryer without breadcrumbs. The chickpea flour batter will act as the coating, though the outside will be softer and less crunchy than a breadcrumb version.

Low-SOS Air Fryer Hearts of Palm “Mozzarella Sticks”

Ingredients

• 1 can hearts of palm, drained and patted very dry
• 1/3 cup chickpea flour (slightly more than the original recipe for a thicker coating)
• 1 tsp oregano
• 1/2 tsp garlic powder
• 1/4 tsp onion powder (optional)
• Pinch of black pepper
• 1/3 cup water (add gradually until it becomes a pancake-batter consistency)
• 1–2 tbsp nutritional yeast (optional, for a cheesy flavor)

Instructions

1. Pat the hearts of palm very dry with paper towels.
2. Mix the chickpea flour, seasonings, and nutritional yeast.
3. Slowly whisk in the water until you have a thick batter that clings to a spoon.
4. Dip each heart of palm into the batter, coating well.
5. Let them sit for about 5 minutes so the chickpea flour hydrates.
6. Place in the air fryer basket lined with parchment made for air fryers (or on a lightly greased perforated liner if you use one).
7. Air fry at 375°F (190°C) for 8 minutes.
8. Carefully turn them over and cook another 6–8 minutes, until golden and firm.

For extra crispiness without breadcrumbs

Try one of these:

• Sprinkle a little dry chickpea flour over the wet batter before air frying.
• Dust lightly with oat flour if you have it.
• Crumble plain unsalted rice cakes into coarse crumbs and use those as a coating.
• Pulse old-fashioned oats in a blender or coffee grinder for a rustic coating.

Dipping sauce (SOS-friendly)

Mix together:

• 2 tbsp unsalted tomato paste
• 1 tbsp balsamic vinegar
• 1 tsp maple syrup or date syrup (optional)
• 1/2 tsp garlic powder
• Water to thin to dipping consistency

This version stays very close to a whole-food, low-SOS diet while taking advantage of your air fryer. The nutritional yeast is optional but really helps give a more “mozzarella stick” flavor without using processed vegan cheese.

🧾 INGREDIENTS
• 1 cup cooked sweet potato 🍠
• 2 tablespoons cocoa powder 🍫
• ½ cup plant milk 🥛
• 1–2 tablespoons sweetner (like honey) 🍯

👨‍🍳 PREPARATION
1. Add the cooked sweet potato to a blender.
2. Add the cocoa powder, milk, and honey.
3. Blend until smooth and creamy.
4. Pour the mixture into a container.
5. Freeze for 1–2 hours until thick.
6. Scoop and serve.
Thick, creamy, naturally sweet, and packed with rich chocolate flavor. A surprisingly delicious frozen treat with a smooth, dessert-like texture in every scoop. ✨🍫🍠

Ingredients:
1 cup [plant based] Greek yogurt (240 g)*
1/2 tsp garlic powder
2 tsp Dill SEED (essential, different than dill weed)
2 tsp Dill WEED
1 tbsp fresh parsley, finely
chopped
1 tbsp fresh chives, finely
chopped
1 tbsp lemon juice (15 ml)
1/4 tsp sea salt
1/4 tsp black pepper
1/4 tsp onion powder

• If too thin, add some cooked & cooled Yukon gold potato

Preparation:
1. Add yogurt to a mixing bowl.
2. Add the garlic powder, dills,
parsley, chives, lemon juice, sea
salt, black pepper, and onion
powder.
3. Stir until everything is evenly
combined.
4. Refrigerate for 15-30 minutes to
allow the flavors to develop.
5. Serve as a dip, spread, or
dressing.