When I first started this blog, things were simpler. I was a vegetarian who could eat dairy. My husband was the same as he is now – he’d eat anything. And our daughter wasn’t around yet. It was easier to create one-dish-two-meals recipes then than it is now, but honestly, I’ve never found those types of recipes easy. In application, they’re usually not all that much extra work, but the one-dish-two-ways recipes take awhile to develop and refine and get just right and then to write the recipe in a way that’s not overly complex is yet another challenge that I haven’t quite nailed yet. But I’m going to keep trying!

Anyway, this one-dish-two-ways meal has been happening around here for a few months now and I think I’ve got it down pat. Though I cook it up in two separate pans at one time and that 10 minutes or so of dual cooking time can get a little frantic, in the end it comes together quickly and relatively easily. 

If you think I’m going to say even our picky daughter eats this Cashew Veggie Stir Fry, well, nope. I get my tofu version, my guy gets his meaty version, and our daughter gets her chicken nuggets or grilled cheese or mini corn dogs (a recent addition to her protein rotation that we celebrated – pretty much gotta have a picky eater of your own to understand. 🙂 )

I will say I think our kiddo is missing out, though! I love this dinner recipe, and though we’re a little burnt out after I’ve tested it time and time again (hazard of being a food blogger), after we take a bit of a break I can confidently say this one will for sure be in weekday dinner rotation. The tofu in one pan, chicken in the other stir-fry formula might actually be one I carry forward into new recipes, too. I’m thinking something peanut-based. Yes?

This recipe is adapted from this Cashew Chicken recipe from Averie Cooks. If you’re looking at making an all-chicken version, stop reading right here and just head on over to Averie Cooks. She’s got the perfect super-delicious situation for meat-eaters over there. 

I started with her recipe, but divided it into two pans – chicken in one, tofu in the other. I found that when you divide the sauce between two pans, there’s not quite enough, so I doubled the sauce recipe (plus, it’s really really tasty, and the more the better as far as I’m concerned!) I also added rice to the equation, because to me, the added carb quotient helps it feel like a complete meal. 

I love the crunch of cashews, the little-bit-crispy tofu, the tender veggies, and the salty-sweetness of the sauce. Obviously I haven’t tried the chicken side of things but suffice it to say my guy is all over it. 

This recipe makes the perfect amount for us – half for dinner, the other half for lunch the next day. Though it’s best fresh out of the pan, the leftovers are still totally delicious. 

If you want to make an all-tofu version of this glorious Cashew Veggie Stir Fry, just double the tofu portion along with the cornstarch, salt, and pepper, then cook it all up in a large pan. You may want to start with adding about 1/2 the sauce and then go from there until it’s just the way you like it. 

Maybe one day I’ll be able to come up with a One Dish Three Ways version of this recipe so there’s a version our daughter loves too. Until then, thank goodness for mini corn dogs. 

(more…)

The post Cashew Veggie Stir Fry with Chicken or Tofu (One Dish, Two Ways!) appeared first on Kitchen Treaty.

It’s been pretty well shown that it’s actually difficult NOT to get enough protein when you’re eating a vegan or vegetarian diet. But some of us (myself included) do operate better on more protein. It helps us feel satisfied, keeps us fuller longer, and perhaps (again speaking for myself) makes us less likely to reach for empty carbs.

I’m always on the hunt for (mostly) plant-based, protein-rich recipes – in fact, I love creating them so much, I have an entire category dedicated to it on this here blog!

For the new year, I thought I’d round up some of my favorite high-protein vegetarian and vegan recipes – featuring many from my blog, and a ton more from blogging friends (okay, and one from Martha Stewart, who I would like to be my friend).

But first, let’s talk about the protein sources. What are they, exactly?

Well, first and foremost, we’ve got lentils. Every day I fall a little more in love with lentils. There are so many delicious ways to prepare them, and I’m blown away by the protein, fiber, and overall nutrition in these things. 1/2 cup cooked lentils is only about 170 calories, yet contains 14 grams fiber, 12 grams protein, and 20% of the recommended daily allowance of iron. And they’re so filling.

And then beans, of course – black beans, cannellini beans, chickpeas …  beans are a powerhouse of protein, and they can be delicious to boot. Also falling into the legume category are peas and peanuts – personally I always think of peas as a vegetable so I have a bit of an “oh yeah!” moment when I think of peas as a protein source. But one cup of peas boasts nearly 8 grams of protein. Not too shabby!

And soy – edamame and tofu. If you’re worried about GMOs when it comes tofu, reach for Nasoya brand organic tofu – my go-to brand, and non-GMO. I adore both tofu and edamame. Tofu is so unbelievably versatile. Edamame is great to have cooked in the fridge so I can reach for it when I need a protein-packed pick-me-up.

What else? Well, nuts and seeds (chia seeds are my fave – 2 tablespoons have 4 grams protein). And some grains out there are steadily gaining attention for being high in protein – quinoa (technically a seed) has been around for awhile; farro and sorghum are gaining momentum.

And then, of course, if you’re a lacto-vegetarian (lacto = dairy), you probably know dairy, too, can be an excellent source of protein. 1 cup of Greek yogurt contains around 25 grams of the stuff!

Yup, protein can be found everywhere – not just in meat. And these 100+ recipes are proof! Shall we get to it?

Click through to a specific category or browse by scrolling … your choice!

• Soups & Stews
• Chilis
• Curries
• Pastas & Pasta Sauce
• Rice & Grains
• Salads
• Bowls
• Burgers & Sandwiches
• Stir Fries
• Shepherd’s Pie
• Scrambles
• Loafs
• Fritters, Falafel, & Bites
• More, More, More!

Soups & Stews

From Kitchen Treaty:

• Simple Lentil Vegetable Soup (vegan)
• Our Very Favorite Black Bean Soup (vegan)
• Jalapeno Black Bean & White Bean Soup  (vegan)
• Hearty Tuscan Bean Stew (vegan)

From other blogs:

• Vegan Red Lentil Stew (vegan) – Vegan Chickpea
• Easy Red Lentil Soup (vegan) – In Fine Balance
• Turmeric Lentil Stew (vegan) – Running to the Kitchen
• Lentil Stew with Artichokes (vegan) – Deb’s Pots
• Pumpkin Chickpea Stew (vegan) – Occasionally Eggs

Chilis

From Kitchen Treaty:

The post 100+ High-Protein Vegetarian & Vegan Recipes appeared first on Kitchen Treaty.

Table of Contents

• The Story Behind the Recipe
• Edamame Salad Ingredients
• Adaptations & Variations
• How to Make Summer Corn & Edamame Salad
• How to Store Edamame Salad
• Tips for Success
• More Summer Salads

• Jump to the Full, Printable Recipe
• Read Comments & Reviews

The Story Behind the Recipe

I developed this recipe in the height of summer, when the last thing I wanted was to be stuck in the kitchen. I just wanted to be outside enjoying the sunny weather (which can be very fleeting in the Pacific Northwest!)

I wanted to make sort of a cold succotash situation (traditionally made with corn, tomatoes, and lima beans). Succotash is so colorful and screams summer!

I loved this edamame and corn salad from the first time I whipped it up. It was satiating without being heavy (thank you edamame for being an excellent protein source!) I also loved that it could sit in the fridge for a handful of days, ready for quick meals and snacks whenever I am.

The crunchy sweet corn and juicy tomatoes pair perfectly with protein-rich edamame. And I love the bite that a bit of red onion and some freshly ground black pepper lend to the whole deal.

Edamame Salad Ingredients

So what’s in this edamame salad?

• Corn – Fresh off the cob, if possible, but thawed frozen corn will work just fine, too
• Cherry tomatoes – Halved. Grape tomatoes or even diced larger tomatoes will work, too.
• Edamame – Either the fresh stuff bought in the refrigerator section (Trader Joe’s has a version that I recently tried and it was so good!) Or, start with frozen shelled edamame, then cook and cool it.
• Red onion – I like the tender crunch and flavor from a bit of diced onion. Plus, the purple color of mild red onions looks so pretty with the red, yellow, and green!
• Basil – What’s a summer salad without fresh basil?! If you don’t have any on hand, parsley or even cilantro will do in a pinch.
• Olive oil
• White balsamic vinegar – I love the pungent yet lighter taste of white balsamic. White wine vinegar will work, too.
• Salt & pepper

Adaptations & Variations

• Add avocado: One reader reports adding avocado, which I think it an amazing addition. I just suggest adding the avocado right before serving this salad, so that the avocado doesn’t brown.
• Add feta: If you’re not eating vegan and dairy is okay, add a few crumbles of feta cheese for a salty, creamy addition.
• Add cilantro & lime juice: One reader adds cilantro and lime juice for a spin on this salad that I can’t wait to try! I might add a few jalapeños when I try this adaptation, too.

How to Make Summer Corn & Edamame Salad

First, cook the corn and the edamame. Set a large pot of water over high heat, and cook the corn until tender. Remove the corn and, add the edamame, then drain and cool.

Cut the kernels off the cob. Add them to a large bowl along with the edamame, cherry tomatoes, onion, and basil.

Then, drizzle in the olive oil and vinegar, along with some salt and pepper. Taste and add more salt and pepper if desired. Serve now or chill and serve later!

How to Store Edamame Salad

This corn & edamame salad keeps well for 3-4 days in the refrigerator. Just keep it in an airtight container with a lid.

Tips for Success

• Let the corn and edamame cool completely before adding to the salad with the other ingredients. Otherwise the heat could affect the tomatoes and onion.
• Shortcut ideas: Go with refrigerated shelled edamame and frozen thawed corn for a completely no-cook situation. Summertime win!

I love this edamame succotash salad all by itself for a simple and satisfying lunch or dinner, but it’s also a great side – especially for potlucks.

Best of all, hardly any time in the kitchen is needed, and this corn salad is perfect for meal prep too. More time outside in the sun!

More Summer Salads

• Caprese Panzanella
• Strawberry Caprese
• Summer Fruit Salad
• Grilled Halloumi & Peach Salad
• Roasted Beet & Goat Cheese Salad

Print

Summer Corn & Edamame Salad Recipe

A super simple summer salad with the sweet crunch of corn, juicy tomatoes, and the protein-punch of edamame dressed in a simple white balsamic vinaigrette.

Course Salad

Cuisine American

Keyword corn salad, edamame salad, summer corn and edamame salad, summer corn salad

Prep Time 10 minutes minutes

Cook Time 6 minutes minutes

Total Time 16 minutes minutes

Servings 6 servings

Calories 93kcal

Author Kare

Ingredients

• 2 ears fresh sweet corn husks and silk removed [or about 1 1/2 cups frozen corn kernels, thawed]
• 10 ounces frozen shelled edamame 1 bag
• 1 pint cherry tomatoes, halved 10 ounces or about 1 1/4 cup
• 1/2 small red onion diced
• 5-6 medium basil leaves chiffonaded
• 2 tablespoons extra virgin olive oil
• 1 tablespoon white balsamic vinegar
• 1/2 teaspoon kosher salt + more to taste
• 1/4 teaspoon freshly ground black pepper + more to taste

Instructions

• Set a large pot of water over high heat. Bring to a boil. Carefully add the corn cobs. Boil for three minutes. Remove with tongs and set aside to cool a bit. Add the edamame. Cook for three minutes. Drain and let cool for a bit.
• Cut the corn kernels off the cob (I set it on end and use a large, sharp chef’s knife. Be careful!) Add them to the bowl along with the cooled edamame. Add the cherry tomatoes, onion, and basil.
• Drizzle in the olive oil and vinegar. Add 1/2 teaspoon salt and 1/4 teaspoon pepper.
• Toss well. Taste and add additional salt and pepper if desired. Serve immediately or refrigerate until ready to serve. Keeps well for 2-3 days in the refrigerator.

Notes

Substitutions:

• Use 1 1/2 cups frozen corn kernels, thawed, instead of corn on the cob.
• Use fresh refrigerated edamame instead of frozen (I’ve seen it at Trader Joe’s)

Nutrition

Serving: 1g | Calories: 93kcal | Carbohydrates: 7g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Sodium: 305mg | Potassium: 278mg | Fiber: 1g | Sugar: 4g | Vitamin A: 605IU | Vitamin C: 28mg | Calcium: 16mg | Iron: 1mg

The post Summer Corn & Edamame Salad Recipe appeared first on Kitchen Treaty.

Instead of white rice, I’ve swapped in the healthier brown rice – seasoned with rice vinegar and dotted with toasted sesame seeds. And I added some vibrant green edamame for a hit of protein.

I was a vegetarian long before I ever tried sushi. The truth is, after my decision to go meatless (and seafood-less), it just wasn’t high on my must-try list, because I mistakenly assumed that sushi = fish.

Then a smarter-than-me friend schooled me – sushi actually doesn’t always have to have fish! Basically, sushi is a wide variety of foods made with vinegared rice that’s shaped into balls and rolled into rolls, along with all kinds of good stuff on and in them.

It wasn’t long before I was noshing on avocado rolls, cucumber rolls, veggie rolls, tempura veggie rolls, tofu rolls … basically, I went on a vegetarian sushi roll binge (that, um, lasted years). Such, such good stuff.

Oh, and the dressing. That dressing! It’s kind of insane. In a good way. Tahini makes it super creamy and kicks up the sesame flavors (toasted sesame oil helps too). Tamari or soy sauce along with wasabi – a little or a lot, your choice – really bring the dressing to life.

I love that this brings together the flavors of veggie rolls without having to, you know, actually roll the suckers. All the flavors of sushi at home, without the work, money, or fish! Win win.

Print

Veggie Sushi Bowl with Creamy Sesame-Wasabi Dressing

The flavors and textures of veggie sushi rolls, in the form of a satisfying grain bowl.

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 1 bowl

Calories 1122kcal

Author Kare

Ingredients

For the Sesame Rice:

• 1 cup cooked brown rice
• 2 teaspoons rice vinegar
• 2 tablespoons toasted sesame seeds*
• Pinch salt & sugar

For the Creamy Sesame-Wasabi Dressing:

• 2 tablespoons mayo can sub in vegan mayo or tahini
• 1 tablespoon rice vinegar
• 2 teaspoons toasted sesame oil
• 2 teaspoons Tamari or soy sauce
• 1-2 teaspooons wasabi paste to taste

For the Veggie Roll Sushi Bowls:

• 1 cup Sesame Rice
• 1/2 cup diced cucumber about 1/2 medium, peeled or unpeeled, your choice
• 1 medium avocado diced (about 1/2 cup)
• 1/2 cup diced carrots about 1 medium; can swap roasted sweet potatoes
• 1/3 cup shelled cooked edamame
• Creamy Sesame-Wasabi Dressing to taste
• 1 teaspoon toasted sesame seeds

Instructions

Make the Sesame rice:

• In a small bowl, stir together the rice, vinegar, sesame seeds, salt, and sugar.

Make the Creamy Sesame-Wasabi Dressing:

• Add all ingredients to a small bowl. Stir briskly with a whisk until combined and creamy. If the dressing is too thick, add a bit more olive oil to thin it out.

Assemble your Veggie Roll Rice Bowls:

• Place the rice in the bowl. Top with cucumbers, carrots, avocado, and edamame. Drizzle with dressing and sprinkle with 1 teaspoon toasted sesame seeds. Serve.

Notes

Recipe time does not account for cooking the rice. Add 40-50 minutes if you need to cook your rice first. My favorite way to cook brown rice is to cook it like pasta – seriously! Read about it here.

* To toast sesame seeds, add raw sesame seeds to a small saute pan over medium heat and cook, stirring constantly, until fragrant and golden brown, about 5 minutes.

Meat option:

Add cooked diced chicken.

Nutrition

Calories: 1122kcal | Carbohydrates: 89g | Protein: 24g | Fat: 80g | Saturated Fat: 11g | Polyunsaturated Fat: 20g | Monounsaturated Fat: 43g | Sodium: 745mg | Potassium: 1901mg | Fiber: 25g | Sugar: 7g | Vitamin A: 11055IU | Vitamin C: 28mg | Calcium: 338mg | Iron: 8mg

The post Veggie Sushi Bowl with Sesame-Wasabi Dressing appeared first on Kitchen Treaty.

Sorry, edamame.

Here’s how I came to know this wonderful, filling edamame snack, so that I was able to then introduce it to you.

I’ve been going to the mall a lot lately. First thing in the morning, before the stores open. I’ve been itching to walk, see, and with the dreary, cold, oh-so-Seattle winter, the last thing I want to do is spend time outside, let alone subject my baby daughter to the awful weather. So we go to the mall, and we walk.

Aside from my baby, I’m pretty much the youngest one there. Which, as an “advanced maternal age” mom, is sort of refreshing. It’s also disturbing. I’m not sure: should I feel really young, or really really old?

Either way, everybody there is very friendly. And many of those senior citizen mall-walkers could outlap this stroller-pushing mom any day of the week and twice on Sunday.

Anyway. The kid and I, we get hungry. And luckily, Starbucks stores and Cinnabons and other places open early for the mall-walkers. Far be it from me to stuff a Cinnabon in my face immediately after jetting around the mall half a dozen times (later in the day, you betcha [the fact that I’m trying to change those bad habits is a story for another day]), so I was thrilled when I happened across this oh-so healthy snack at the Nordstrom cafe: yep, you guessed it. Our new friend, edamame with citrus salt.

It’s a pretty simple snack, as far as snacks go. Chilled, shelled edamame alongside a bright salt made perfect with the zest of lemons and oranges.

I took it one further and added lime zest to the salt. Love.

Now, I can pack some edamame in a half-pint jar and tote a bit of citrus salt alongside. The kid gets plain edamame (she loves it! yay!), I enjoy it with my zesty citrus salt.

And, powered by vitamin-filled, fiber-rich, and protein-packed edamame, we zip around the mall alongside the tennis-shoe-clad senior citizens of the Puget Sound. We feel young, and we feel old. And either way, life is good.

Print

Edamame with Citrus Salt

Cold edamame topped with coarse salt spiked with orange, lemon, and lime zest. It's a healthy, hearty snack that's just perfect on the go.

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Author Kare

Ingredients

• Frozen shelled edamame
• Citrus salt
• 2 teaspoons lemon zest about 2 medium lemons
• 2 teaspoons orange zest about 1 medium orange
• 1 teaspoon lime zest about 1 medium lemon
• 3/4 cup kosher salt

Instructions

• Make the citrus salt. Pour the salt in a medium bowl and add the lemon, orange, and lime zest. Using your fingers, mix and rub together the salt and zest, helping to distribute the oils of the peel throughout the salt.
• Cook the edamame according to package directions. Cool.
• To serve, sprinkle the edamame with citrus salt and stir if desired. A little salt goes a long way!
• Store the citrus salt in a sealed container at room temperature. It should keep for several months.

The post Edamame with Citrus Salt appeared first on Kitchen Treaty.