How To Make Tofu (With Just Soybeans, Lemon, And Water!)

Try this homemade tofu with soymilk, lemon juice, and water! Tofu is a good alternative for meat if you’re a vegan or vegetarian. It is gluten-free and no cholesterol. You can prepare tofu in different ways – stir fry, baked, sauteed, or scrambled.

Ingredients:

• 1/2 cup water
• 1 1/2 tbsp fresh lemon juice

Homemade Soymilk:

• 1 cup soybeans
• 2 1/2 cups water

Instructions:

In a cup, add 1/2 cup water and 1 1/2 tbsp of fresh lemon juice.
Stir to combine.
Set aside.

Homemade Soymilk:

Place a cup of soybeans in a jar.
Fill it with water.
Soak the beans overnight.

Once done, drain the water.
Transfer the soybeans to a mixing bowl.
Fill it with fresh water.
Peel off the skin of soybeans by pressing the beans between your fingers.
Throw the skin off and drain the water.
Transfer half of the soybeans to a blender.
Add 2 1/2 cups of water.
Blend for 1-2 minutes on high speed until beans are crushed into fine pieces.
Once done, strain the soymilk using a nut milk bag.
Press the bag to squeeze out all the soymilk.
Transfer the soymilk to a pot.
Set it over high heat and bring to a boil while stirring the soymilk.
Let it boil and keep stirring for a few minutes.
Reduce to medium-low heat.
Let it simmer for at least 10 minutes.
The longer the soy milk simmers, the better its taste.

Once done, remove the pot of soy milk from the heat.
Add half of the lemon juice mixture while stirring the soymilk.
Add the rest of the lemon juice.
Stir soymilk in a back and forth motion.
Continue to stir until tiny lumps form.
Once lumps form, cover the pot.
Set aside and let it sit for 15 minutes.

Prepare a steamer and a pot.
Line the steamer with a cheesecloth.
After 15 minutes, the soymilk curd should be ready.
Transfer it to the cheesecloth-lined steamer.
Squeeze any excess water out.
Fold the cheesecloth tightly around the soymilk curd to form it into a square.
Put some weight on top to squeeze more liquid out of the soymilk curd.
Set it aside for at least 30 minutes to an hour.
After an hour, remove the weights.
Peel away the cheesecloth.
The tofu is ready!

Place the tofu in a bowl of very cold water for it to firm.
You can cook it right away.
You can also store the tofu for up to 2 weeks, just place it in a bowl of cold water and put it in the fridge.

Images – https://www.youtube.com/watch?v=IdGwL5dFgCQ

One-Pot Vegetarian Meals

One-pot vegetarian meals are perfect for lunch and dinner. One-pot meals will save you from doing a lot of scrubbing of pots and pans! These healthy meals are filled with vegetables such as mushrooms, potatoes, cannellini beans, tomatoes, black beans and corn. They are spiced up with a mix of seasonings to create a flavorful lunch and dinner meal. Some recipes are cooked along with brown rice or quinoa for a complete meal set up. Other recipes can serve as snacks. You’ll never go wrong with these healthy vegetarian meals!

Ingredients:

1. Swedish Meatballs:

Meatballs:

• 8 oz mushrooms (finely chopped)
• 15 oz cannellini beans
• 1 yellow onion (chopped)
• 1 1/4 cups bread crumbs
• 1/2 cup parsley (finely chopped)
• 3 cloves garlic (minced)
• 1 tsp rosemary
• 1 tsp Worcestershire sauce (vegan)
• 1 tbsp soy sauce
• 1/4 tsp nutmeg
• 1/2 tsp liquid smoke
• salt and pepper to taste
• 3 tbsp canola oil (for frying)

Sauce:

• 3 cups vegetable broth
• 14 oz full-fat coconut milk
• 1 tbsp Worcestershire sauce (vegan)
• salt and pepper to taste
• 1/4 cup flour

• 4 cups bow-tie pasta
• fresh parsley (finely chopped for garnishing)

2. Enchilada Rice:

Vegetable Mix:

• 1 tbsp oil
• 1 tbsp garlic (minced)
• 1/2 cup red onion (chopped)
• 1/2 cup mixed bell peppers (diced)
• 1 cup tomatoes (chopped)

Other Ingredients:

• 3 cups water
• 1.5 cups brown rice
• 1 cup black beans
• 1 tbsp cilantro (chopped)
• 1 cup tomato sauce
• 1 tsp chili powder
• 1 tsp cumin
• salt and pepper to taste

• 1/2 cup Mexican cheese blend (shredded, optional)
• 1/2 avocado (cubed, optional for garnishing)

3. Southwest Quinoa & Avocado Dressing:

Quinoa Mix:

• 1 cup quinoa (rinsed)
• 1.5 cups water
• 1 1/4 cup salsa
• 1 tbsp cumin
• 15 oz black beans
• 1 cup corn
• salt to taste
• olive oil to taste

Avocado Dressing:

• 1 avocado (mashed)
• 1 clove garlic (minced)
• 2 tsp lemon juice
• 3 tbsp olive oil
• salt and pepper to taste
• 4-6 tbsp water

4. Pasta Primavera:

• 4 cups vegetable broth
• 10 oz linguine pasta (uncooked)
• 10 broccoli florets
• 1 lb asparagus (chopped)
• 1 white onion (chopped)
• 4 cloves garlic (minced)
• 1/2 tsp red pepper flakes
• salt and pepper to taste
• 1 tsp olive oil
• 4 oz mushrooms (chopped)
• 1/4 cup heavy cream
• 1/2 cup vegetarian parmesan cheese (shredded)
• 3 tbsp parsley (chopped)

5. Potato Curry:

• 2 tbsp vegetable oil
• 1 medium yellow onion (chopped)
• 4 cloves garlic (minced)
• 4 tsp curry powder
• 1.5 tsp paprika
• 1 tsp cayenne pepper
• 2 tsp cumin
• 1/2 tsp Allspice
• 2 tsp ginger (grated)
• 2 tsp salt
• 1/2 tsp black pepper
• 2 lbs potatoes (peeled and cubed)
• 15 oz chickpeas
• 1 cup vegetable broth
• 1 tbsp lemon juice
• 14 oz diced tomatoes
• 14 oz coconut milk

Instructions:

1. Swedish Meatballs:

Meatballs:

Prepare a large mixing bowl.
Add finely chopped mushrooms and cannellini beans.
Add chopped yellow onion, bread crumbs, and minced garlic.
Add the seasonings – rosemary, vegan Worcestershire sauce, soy sauce, nutmeg, liquid smoke, salt, and pepper to taste.
Mix well to combined.
Scoop from the mixture and form into bite-sized meatballs.

Sauce:

Set a large pot over medium-high heat.
Add canola oil and heat it.
Fry the meatballs for 1-2 minutes or until browned.
Pour vegetable broth and full-fat coconut milk.
Season with vegan Worcestershire sauce, salt, and pepper to taste.
Add flour and stir the mixture gently.
Bring to a simmer.
Once it simmers, add bow-tie pasta.
Stir and mix for 8-10 minutes or until pasta and meatballs are cooked through.
Remove from the heat and transfer to a plate.
Garnish with finely chopped parsley.
Serve immediately and enjoy!

2. Enchilada Rice:

Vegetable Mix:

Set an oven-proof skillet over medium heat.
Add oil and heat it.
Saute garlic and onion for 1-2 minutes or until onions soften.
Add diced green and red bell peppers.
Stir and cook for 2-3 minutes or until bell peppers are tender.
Add chopped tomatoes and stir until tender.
Remove the vegetable mixture from the skillet.
Transfer to a plate and set aside.

Preheat oven to 400 F.

In the same skillet, add water.
Bring to a boil.
Once it boils, add brown rice.
Stir for 15 minutes until rice cooks and water evaporates.
Create a circle in the middle of the rice.
Add back the vegetable mix in the center.
Add black beans and stir the mixture.
Add chopped cilantro and tomato sauce.
Season with chili powder, cumin, salt, and pepper to taste.
Mix well to combine.
You can opt to sprinkle shredded Mexican cheese blend on top.
Remove from the heat and place the skillet inside the preheated oven.
Bake for 20-25 minutes.
Remove from the oven and garnish with cubed avocado.
Serve immediately and enjoy!

3. Southwest Quinoa & Avocado Dressing:

Quinoa Mix:

Set a medium-sized saucepan over high heat.
Add quinoa and water.
Bring to boil.
Once it boils, reduce to low heat, then cover the lid.
Let it simmer for 10 minutes.
Once it simmers, remove the cover.
Add salsa and cumin.
Stir to combine and cover the lid.
Let it simmer for 5 minutes.
After 5 minutes, remove the cover.
Add black beans and corn.
Season with salt and olive oil to taste.
Stir to combine.
Remove from the heat and set aside.

Avocado Dressing:

Prepare a bowl.
Add mashed avocado, minced garlic, lemon juice, and olive oil.
Season with salt and pepper to taste.
Mix well to combine.
Add water, then give it a mix.

Drizzle the avocado dressing over the quinoa mix.
Serve and enjoy!

You can also make a burrito out of this quinoa mix.

4. Pasta Primavera:

Set a pot over high heat.
Pour vegetable broth.
Add uncooked linguine pasta, broccoli florets, chopped asparagus, chopped white onion, and minced garlic.
Season with red pepper flakes, salt, pepper, and olive oil to taste.
Stir to combine.
Add chopped mushrooms.
Bring to a boil.
Once it boils, reduce to medium heat.
Cook and stir pasta for 10 minutes until al dente.
Add heavy cream, shredded vegetarian Parmesan cheese, and chopped parsley.
Toss for 3 minutes until cheese melts.
Remove from the heat and transfer to a plate or bowl.
Serve and enjoy!

5. Potato Curry:

Set a large pot over medium heat.
Add vegetable oil and heat it.
Saute chopped yellow onion and minced garlic until onion is soft.
Add seasonings – curry powder, paprika, cayenne pepper, cumin, Allspice, grated ginger, salt, and black pepper.
Stir and cook for a minute or until spices are fragrant.
Add cubed potatoes and mix until coated with spices.
Add chickpeas and mix well until well combined.
Add vegetable broth, lemon juice, and diced tomatoes.
Stir for 2-3 minutes.
Pour coconut milk, then stir.
Switch to high heat and bring to a boil.
Once it boils, reduce to medium heat.
Let it cook for 15-20 minutes or until potatoes are tender.
Serve with rice.
Enjoy!

Images – https://www.youtube.com/watch?v=v-TtVvilah4

7 Quick & Healthy Evening Snacks For the Week (Vegetarian)

Try these seven quick and healthy evening snacks you can prepare any day of the week. These recipes only take less than 10 minutes. Each recipe is made for one serving only. You can adjust the ingredients accordingly.

1. Multigrain Pancake

Ingredients:

Batter:

• 1/2 cup oats flour
• 1/2 cup multigrain flour
• 1 1/2 tsp Jaggery powder
• 1/4 tsp cinnamon powder
• pinch of baking soda
• 200 ml milk
• 5-6 raisins

• 1/2 tsp butter
• some honey for garnishing

Instructions:

In a mixing bowl, add ingredients for the batter.
Mix well to combine.

Set a pan over medium heat.
Melt butter.
Once butter melts, pour a spoonful of the batter on the pan.
Gently press the batter to evenly distribute.
Cook for 30 seconds on each side.
Remove from the pan and transfer to a plate.
You can make more pancakes according to your liking.
Drizzle with some honey to taste.
Enjoy!

2. Makhana Chana Crunch

Ingredients:

• 1 tsp ghee or butter
• 1/2 tsp mustard seeds
• 1 small green chili
• 8-10 peanuts
• 3 tsp Roasted chana
• 1/2 tsp turmeric powder
• 1/2 cup makhana or lotus seeds
• rock salt to taste
• 1/2 tsp black pepper

Instructions:

Set a pan over medium heat.
Melt ghee or butter.
Add mustard seeds.
Once the mustard seeds splutter, add the rest of the ingredients.
Stir and cook until lotus seeds change in color.
Remove from the pan and transfer to a bowl.
Enjoy!

3. Banana Peanut Red Rice Cake

Ingredients:

• 1 red rice cake
• 1 tbsp natural peanut butter
• 1/2 ripe banana (sliced)

Instructions:

Lay a red rice cake on a plate.
Spread natural peanut butter on the rice cake.
Add sliced ripe banana on top.
You can add more according to your liking.
Enjoy!

4. Masala Paneer Chhenna

Ingredients:

• 1-liter milk
• 1 tsp cumin seeds
• 1 tsp chaat masala
• 1 green chili to taste (chopped)
• 1/2 tsp black pepper
• rock salt to taste
• some coriander leaves (chopped)
• juice of 3 lemons

Instructions:

Set a pot over high heat.
Pour milk and bring to a boil.
Once it boils, reduce to low heat.
Add cumin seeds, chaat masala, and chopped green chili.
Season with rock salt and black pepper.
Add chopped coriander leaves and juice of 3 lemons.
Switch to high heat.
Stir the mixture well until water separates.
Remove from the heat.
Drain the water.
Transfer masala paneer chhenna on a plate and serve.
The water can be served as a healthy drink.
Enjoy!

5. Cheesy Vegetable Sandwich

Ingredients:

• 100 grams paneer (grated)
• 1 cup cabbage (finely chopped)
• 1 green bell pepper (finely chopped
• 2 tbsp curd
• rock salt to taste
• pinch of black pepper
• whole wheat bread slices
• 1 cabbage leaf
• 4-5 cucumber slices

Instructions:

In a bowl, add grated paneer, finely chopped cabbage, and green bell pepper.
Season with curd, rock salt, and black pepper.
Mix well to combine.

Lay a slice of whole wheat bread on a plate.
Place a cabbage leaf on top of the bread.
Fill it with the vegetable mixture.
Add cucumber slices.
Cover with another slice of whole wheat bread.
Serve as it is or slice in half.
Enjoy!

6. Masala Oats

Ingredients:

• 1 tbsp ghee or butter
• 1 tsp cumin seeds
• 1 onion (chopped)
• some ginger to taste (chopped)
• 1 green chili to taste (chopped)
• chopped mixed vegetables of your choice
• rock salt to taste
• 1 tsp turmeric powder
• black pepper to taste
• 1/2 tomato (diced)
• 40 grams rolled oats
• 1/4 glass water

Instructions:

Set a pan over low heat.
Melt ghee or butter.
Once ghee melts, add cumin seeds, chopped onion, ginger, and chili.
Add mixed vegetables of your choice such as carrots, green peas, and green bell peppers.
Season with rock salt, black pepper, and turmeric powder.
Mix until well combined.
Cover the pan and let it cook for 2 minutes until carrots are tender.
Uncover the pan and add diced tomatoes.
Add rolled oats and some water.
Mix well to combine.
Cover the pan and let it cook for 2 minutes until water evaporates.
Remove from the heat and transfer to a plate.
Enjoy!

7. Banana & Protein Shake

Ingredients:

• 1 scoop protein powder
• 1/2 glass of water
• 2 ripe bananas

Instructions:

Mix protein powder and water in a glass.
Serve with 2 ripe bananas.
Enjoy!

Images – https://www.youtube.com/watch?v=110G3GvaZns