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Everything You Need to Know About Tofu, the Vegan Super Protein: What is It, How to Cook It, Is It Safe?

February 2, 2021 by admin Leave a Comment

Baked, air fried, seared, tofu is a versatile protein source. But how do I make it? Is it good for me? Is it gross?

For me, when it’s done right, tofu is as flavorful and fun to eat as seitan or falafel. However (and this is a big fat capital However), tofu can go very, very wrong. Like so wrong it’s the butt of all vegan jokes from now until the end of eternity. And I mean, I rarely defend it unless I’m willing to fork over a really scrumptious bite to a naysayer.

Nobody just believes me that tofu has potential. I’ve eaten tofu at restaurants so bland and soggy that I’m kind of embarrassed to eat it in front of my omni friends (because come on, as a veggie queen, I always want everyone to try my vegan food so they can get a glimpse of how good it can be over here on the green side).

BUT! Sometimes you get those golden crispy flakey tofu bites that make you say woah mama. I wish all tofu was like that. And, with a few solid tricks, it can be.

What is Tofu?

Tofu is what we call the lovable and versatile bean curd that has fed billions of people world wide for thousands of years.

Tofu is made from the soy bean, a legume in the same family as white beans and chick peas. The bean is turned into milk similar to how almonds can be made into milk, and then a thickener is added, and the mixture is pressed into blocks.

The tofu making process closely follows the outline for how cheese is made, surprisingly. For cheese making, the manufacturer uses milk, adds a thickening agent, and then is pressed into blocks to be shipped to consumers worldwide.

What Are the Nutrition Facts for Tofu?

Low carb, beautiful tofu has about 8 grams of protein per 1/2 cup, which is oddly the exact same as a 1/2 cup of American cheese… I really don’t think anyone needs to eat a half cup of cheese in one sitting though. Your tummy would probably not thank you.

Plus in that half cup of tofu, you’re only taking in about 230 calories, but get the benefits of 4 grams of fiber, no cholesterol, and only 4 grams of heart healthy poly unsaturated fat. Seriously, could the health stats get any better? Another health benefit the USDA touts is that a single serving of tofu contains half of your daily recommended dose of calcium, which is important to keep your chompers strong.

Whether you’re thinking about your own personal health, the environment, or of course, ethical decisions, there are so many reasons why reducing that number, even it’s inch by inch, Meatless Monday by Meatless Monday, is beneficial.

For more info about each of these reasons, scroll to the bottom of the post. But if you want to cut to the chase and figure out the best ways to prep your tofu so you can get munching, look no further.

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How to Make the Perfect Tofu

Tofu is surprisingly easy to cook if you follow a few of the basic rules.

Step 1: How do I choose the right tofu?

What are you making? If you want to get fancy with some faux scrambled eggs, you’ll need soft tofu. It’s not that firm, so when you add it to a pan with some black salt (which tastes sulpheric and eggy, is great for digestion, and is lower in sodium than traditional table salt), it firms up pretty well and resembles scrambled eggs.

If you’re looking for something a little firmer that would be great in a baked situation, you’ll want firm or extra firm tofu. This is my go to in mixed dishes like a stir fry.

Silken tofu is not pressed, and adds a great creamy texture to things like cream sauces, frosting, salad dressings, etc. where one might use processed cream cheese or sour cream instead.

Finally, I’ve recently discovered – and fallen in love with – super firm tofu which is dense and thick, and kind of has a log of cheese density to it. It is satisfying to slice, and is great baked or air fried on its own because it stands up in a traditional protein, veggie, starch type of dinner.

Step 2: Do I need to press my tofu?

Step two takes place when you’re preparing the tofu. If you’re using firm or extra firm, squeeze the liquid out of the block of tofu so you’re not spending precious preparation time cooking off water. You can press it between two cutting boards or put a plate on top while pressing down so the liquid that it’s packed in runs out into the sink.

If pressing, leave the tofu under a heavy weight for about and hour if you have the time. If you’re pressing it by hand because you’re pressed (heh heh) for time, just squeeze it against a cutting board. Be gentle so you don’t crumble your tofu. You can even wrap in a clean rag to absorb some of the extra moisture when pressing. Bam, no more soggy tofu.

Additionally, freezing tofu for few hours or days in advance of your cooking will create a totally different texture with little air pockets that more easily soak up flavor.

No need to press super firm or silken tofu before use, just discard excess water.

this is a bowl of tofu with brown rice noodles, avocado, and cucumber slices

Step 3 How do I get flavor in my tofu?

This is the best part. You can either choose to create a dry rub or go the marinade route if you have additional time. For a dry rub, mix all of your spices together in a bowl, and then toss your tofu in it.

I typically use at least salt and pepper, and then a mix of spices – whatever flavors compliment your main dish. I never feel like you can go wrong with onion powder and garlic powder with the salt and pep as a base for the rub.

Other fun additions can include chili powder, cumin, and cilantro for Mexican dishes, ginger powder and soy sauce for an Asian inspired bean curd, turmeric and coriander for Indian, you get the idea.

For marinades, add those spices and soak in a mix of olive oil, some water, and any other liquid that pertains to the flavors of the dish: soy sauce, lime juice, fresh squeezed orange, etc. An easy go to recipe is 1/4 cup olive oil, 1 tsp garlic powder, 1 tsp onion powder, 1/4 cup water, 1 tbsp liquid aminos/soy sauce, salt and pepper. Let soak for about two hours before cooking.

Step 4: How do I cook tofu?

Lots of ways! If you are making a meal other than a soup, I find it best to make the rest of your dinner and add the crispy tofu to the top to avoid sogginess. You can alternatively sauté in the pan with the rest of your goodies to absorb flavor, but be forewarned you may not get the crisp you’re looking for. It’s all a matter of preference, so explore tofu a few different ways until you find what works for you.

  • Soup. You can really experiment with flavor if you like soups with tofu. Just follow your soup recipe and add the tofu after pressing. No need to marinate and toss in a dry rub.
  • Pan Crisping. This is the holy grail of restaurant style tofu. The secret trick to make your tofu crispy and flavorful every single time? Corn starch. Whether you did a rub or marinade, roll your cubed tofu in corn starch before adding to a hot oiled pan. This layer gets so crispy and prevents sticking. Sprinkle with more salt and pepper if desired once done frying up.
  • Baking/air frying is one of the healthiest ways you can prepare your tofu as well because you can skimp on the oil. If that’s where you’re starting, you can do a dry rub or make your marinade and soak for an hour or two. Orrrr for extra flavor, you can marinate first and do both steps if you like. No wrong turns on the way to flavor town (I’m sorry for saying that).
    Make the rub in a bowl, toss your tofu in it, and pop it into the air fryer for 20 or so minutes at 400 degrees . You can also bake in the toaster oven or conventional oven at 420 degrees for about 20-24 minutes depending on if it’s straight on the rack. Hot air will hit it and dry it out from all sides on a rack, and the bottom stays a little softer on a mat, so you’ll want to cook it this way a few extra minutes.

We’re all about sustainability, so I know you’re not gonna reach for that tinfoil, right girl? Not sponsored in any way, but these Silpat baking mats were a gift to me from a friend, and ever since I opened them, I’ve gone a little hog wild with these babies. Like, roasting veggies, baking holiday cookies, making seitan, you name it, it’s on my Silpat. You rinse it and then you’re done. I cannot speak highly enough of it and is versatility. If you don’t have one, though, and you’re stuck in the dark ages using tin foil, remember – that shiz is recyclable. Clean it, crumple it into a ball at least 3 inches big, and then toss in with your soda pop cans for the guys in green to come pick up on recycling day. Peep this quick list of easy swaps to make your kitchen totally eco friendly here.

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Is Tofu Safe?

I’m sure you’ve heard someone mention along the way that tofu is full of estrogen so they won’t consume it for fear of increasing risk of breast cancer, thyroid problems, or dementia. How valid is that school of thought?

Harvard School of Public Health published research confirming that soy has either neutral or positive effects for a variety of health conditions, and has no negative impact on overall health. When compared to red meats or processed meats, Harvard notes that tofu is a healthier alternative that lowers cholesterol, and can be consumed safely several times per week.

Studies also show that some of the phyto estrogen compounds in tofu can help relieve symptoms related to menopause. Tofu is rich in isoflavones, which increase blood flow, and thus have been found to help reduce instances of heart disease as well.

Yes, maybe you should avoid eating tofu for breakfast, lunch, and dinner seven days a week, but folks are also warned not to eat that much bread or red meat in a given week, so be sure to interpret the facts in context when determining if you’re for or against this lovable little bean curd.

So Why Choose Tofu?

So in addition to from all of those health stats earlier in the post, and the delicious taste if prepared correctly, there are a few environmental reasons you might want to let tofu play a few innings instead of sitting on the bench.

Environmental Impact of Tofu

The average American eats 270 pounds of meat per year. In 2013, the meat and poultry industry “processed” 8.6 billion chickens,33.2 million cattle, 239.4 million turkeys, 2.3 million sheep and lambs, and 112 million hogs, according to the North American Meat Institute. (Uncomfortable collar tug…) That is such a high number!

Aside from the negative health effects of eating meat, let’s talk about how it plays into the the environment.

We’re all fans of the rain forest right? Many of us are super conscious of eating products without palm oil because we know deforestation is wreaking havoc for orangutans and other wildlife who call the rain forest home. But did you know that eating beef is also a major contributing factor to deforestation of the Amazon?

Tons of soy is planted where giant Amazonian trees used to grow, and that soy is not used to feed humans. It’s used to feed cattle. Most of the soy Americans eat in the form of edamame, soy milk, or tofu is actually grown right here on US soil (woo, local agriculture!) but that number pails in comparison to the amount of soy farmed on sacred tribal land in the Amazon.

So if you felt for all of the animals while the Amazon was burning, you’re already most of the way towards making a few swaps in your meal planning for their continued protection.

Here are a few other links on the safety and history of tofu if you’d like to do a little further reading:

Straight Talk About Soy

https://www.medicalnewstoday.com/articles/321474.php#15-best-vegan-proteins

https://www.nbcnews.com/business/economy/look-u-s-meat-industry-numbers-n451571

https://www.npr.org/sections/thesalt/2012/06/27/155527365/visualizing-a-nation-of-meat-eaters

https://www.mdpi.com/2072-6643/6/3/1318/htmhttps://www.hsph.harvard.edu/nutritionsource/legumes-pulses/

Why Tofu Consumption Is Not Responsible for Soy-Related Deforestation

If you are a new vegan or are curious about plant based lifestyle: Please join our Facebook Group: New Vegan Recipes and Advice Community to ask questions about vegan recipes, lifestyle, personal products, restaurants in your area etc. It’s a forum and support group full of other plant-based food bloggers and seasoned vegans who would love to help you on your journey!

Also follow along on Instagram and Pinterest if you are looking for more inspiration!

chickpea_and_herb

Lauren 🌱 Easy #Vegan seasonal recipes: usually healthy, always satisfying. Sustainable living inspo, gardening.
Vegan since ‘13👇click for easy recipes

Easy Vegan Recipes 🌱
Cozy 10 minute bowl of winter oats with caramelize Cozy 10 minute bowl of winter oats with caramelized cinnamon pears, almond butter and maple syrup.  Can we talk about how adorable these baby pears are? 😍 Can we also talk about eating seasonally? I am a huge fan of seasonal eating, which means being aware of what produce is growing right now and doing your best to incorporate that into your meals whenever possible. In the dead of winter, things like root veggies (carrots, potatoes, parsnips), winter squash (butternut, acorn, and spaghetti squash) citrus (oranges, grapefruit), apples and pears, broccoli, Brussels sprouts, and cabbage are all widely available. Why is it important to try to eat seasonally? First of all, seasonal food is likely picked at the peak of ripeness since it doesn’t have to travel too far, meaning it’s got way more nutrition. Second, it’s soooo much better for the environment. If you are eating seasonally, you are likely able to buy produce that is grown nearby. This means less food is grown in greenhouses across the country, harvested before its ripe, shipped from far away, yadda yadda. It basically just saves miles and miles of transportation and cargo pollution, which is pretty cool right? 
❄️ 🍐 #Recipea
1 to 2 baby pears
1 teaspoon coconut oil
Sprinkle of cinnamon
1/2 cup of oats, I used @onedegreeorganics sprouted quinoa hemp oatmeal
1/2 cup water
2 tablespoons almond butter
2 tablespoons vegan milk, I used @taketwofoods vanilla barley milk
2 tablespoons maple syrup
Sprinkle of hemp seeds @evohemp 
🔷 Slice the pears thinly and heat in a pan with coconut oil and cinnamon until they are caramelized.
🔷Boil water to pour over your dry oatmeal, or microwave oats and water together for a minute until cooked. 
🔷 Mix almond butter and plant-based milk to form a creamy drizzle and pour over your oats.
🔷Sprinkle with cinnamon, maple syrup, and hemp seeds for extra protein and Omegas. 
I will share a little bit more information about seasonal eating to my stories! Let me know if this is something that interests you! Happy Tuesday friends!
Greek pasta! Sundays are for comfort food, ya feel Greek pasta! Sundays are for comfort food, ya feel me? But comfort food can still be good for the body, which is why I used quinoa-based protein pasta and lots of veggies for this quick and hearty dish.

📝 What’s in my bowl?
Quinoa pasta - Full of protein and fiber
Chickpeas - more protein and fiber
plant-based milk - calcium
Kale - vitamins A, K, and C
#Recipea
1 cup onion, diced
2 tablespoons olive oil
1/3 cup sun-dried tomatoes, diced
1 cup olives, sliced
3/4 cup artichokes, diced
1 1/2 teaspoon garlic powder
1 teaspoon onion powder
1 cup plant-based milk
1 cup chickpeas
One and a half cups kale, shredded
1/4 teaspoon salt
1/4 teaspoon ground pepper
Quinoa protein pasta

🔷Boil protein pasta according to package directions.
🔷Dice onion and sun-dried tomato and sauté in a pan on medium heat for about 10 minutes with olive oil.
🔷Chop olives and artichokes and add to the pan.
🔷Also add in cooked chickpeas, these can be boiled on the stove ahead of time or from a can. Be sure to drain before adding to your pan.
🔷Pour in plant-based milk and add salt, pepper, garlic and onion powder. 🔷Let this reduce over low heat for another 10 minutes so the sauce can become thick and creamy. You can add a little more milk if you need to.
🔷Remove the stems from the kale and chop coarsely. Add to the sauce and cook for just another minute until it is wilted.
🔷When the pasta is done cooking, pour off most of the water into the sink, and then dump the pasta and remaining starchy water into the sauce and stir. It is ready to serve.

For other awesome pasta dish ideas, check out the hashtag #PastaSocialClubCollab 
It’s a collection of some of my foodie friends favorite pasta recipes, hosted by @chefhusband1607 @stefanias_kitchenette @cinnamon_green_kitchen @sweet.in.nature @fakeoutkitchen @mamamiamangia_ @mogwaisoup 

Happy Pasta Day everyone!! 🍝🍝🍝
Easy easy one pan sun dried tomato, kale, and whit Easy easy one pan sun dried tomato, kale, and white bean skillet! I took this photo when we first moved into our new house in December. It was something quick and easy with lots of flavor and protein. I didn’t have a lot of my styling props or flowers ready to go, so I debated even posting it today since I don’t think it’s particularly pretty, but it was a damn satisfying meal so what the heck. Plus I think many of you have asked for some simple dinner ideas, and this one definitely check that box.

I will put the step-by-step photos in my stories! 

#Recipea (serves 2-4)
1 cup Spanish onion, chopped
4 to 6 garlic cloves, chopped
1 cup mushrooms, diced (optional)
1/2 cup sun-dried tomatoes, diced
4 cups kale
1 cup cooked brown rice
3 cups cooked white beans
1 teaspoon rosemary
1 teaspoon parsley
1 teaspoon oregano
1/2 teaspoon crushed red pepper
Salt and pepper to taste
🔷 I keep cooked grains like rice or quinoa in my fridge, so it’s easy to just grab a scoop out and throw it into whatever I am cooking. If you don’t have any prepped already, simply boil some according to package directions. Rice takes 30 to 40 minutes to boil, so do this step first if you don’t have any ready to go. 
🔷Dice onions and garlic, and throw into a large pan with a drizzle of olive oil. You can substitute aquafaba if you are oil free.
🔷 Slice mushrooms and sun-dried tomatoes, then add to your skillet as well.
🔷 Add in rice and white beans at this point along with all of your herbs, and salt and pepper. If you need tips on how to perfectly cook beans, head over to my website and check out the Vegan 101 section for beginners. 
🔷At this Point, you can also remove the kale leaves from the stems and tossed into your pan. Sauté for another few minutes until everything is warm and then serve.
PS, I cooked everything in my @unocasahome cast iron skillet. I left a link in my bio in case you want to check out their products. I highly recommend their cast-iron pans, especially if you are looking for ways to sneak a smidge more iron in your diet. Happy snow day, friends!
Easy throw together nourish bowl with rosemary swe Easy throw together nourish bowl with rosemary sweet potato and chickpea hash, warm kale, and almond butter balsamic dressing. Yes you read that right. 🤤 So I recently fell back in love with my @nutribullet and have been making nonstop fun dressings. This almond butter balsamic dressing is seriously no exception, the only problem was that I didn’t have enough to drizzle it on every single thing I ate for the rest of the week.
What’s in my bowl?
Chickpeas - fiber and protein 
Sweet potatoes- vitamin A & C + fiber
Kale + Vitamins A, K, C + calcium Tomatoes - calcium, potassium, folate
Onions and mushrooms- fiber, protein, vitamin D
Couscous - protein and carbs 
Baby bell peppers- Vitamin C, A, potassium 
#Recipea
1 cup of chickpeas
1 large sweet potato
1 sprig of rosemary
1/2 teaspoon garlic powder
1/2 tsp onion powder 
Salt and pep 
——
1/2 cup onion, diced 
1/2 cup mushrooms, sliced
1/2 cup bell pepper, sliced
2 tbsp olive oil 
1 cup kale
1/2 cup cooked couscous
Cherry tomatoes optional 
———
Dressing:
2 tablespoons almond butter
1 tablespoon balsamic vinegar
1/4 tablespoon garlic powder
1/4 tablespoon onion powder
1/4 cup plant-based milk
Salt and pepper to taste if desired
🔷 Cut sweet potatoes into small chunks and then microwave for about three minutes so they don’t take as long to cook. Sauté sp’s with chickpeas and rosemary in a large pan for about 10 minutes.
🔷Keep these ingredients in the pan but move them to the side. Add in onions and mushrooms in a drizzle of olive oil. Sprinkle with salt and pepper if desired. Sauté these for five minutes.
🔷 boil couscous according to package directions.
🔷Add kale to the pan just for the last two or three minutes so it is warmed.
🔷Blend dressing ingredients or mix in a bowl with a spoon.
🔷Chop fresh bell peppers and add to your bowl with all of the warm ingredients from the pan. Drain and fluff couscous and add to your bowl as well. Drizzle with your almond butter balsamic dressing.
While the world is eagerly waiting for spring, my While the world is eagerly waiting for spring, my area is covered under a foot and a half of snow still, with another 5 inches on the way later this week! Clearly this calls for soup! Enter rich and creamy celery root, leek, and roasted cauliflower soup with homemade toasted sourdough. I’m not drooling, you’re drooling. What is the weather like in your area? Are you down for a few more soups? Head do my stories to play this or that with soups and let me know which ones you want to see coming up next!
#recipea 
1 cup cauliflower
1/2 cup celery root
3/4 cup leek
3 tablespoons vegan yogurt
2 tablespoons tahini
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/8 teaspoon pepper
2 cups Vegan milk
1 cup water
1 teaspoon thyme
1 teaspoon veggie bouillon
🔷Cut your veggies all up into even sized chunks and place on a baking tray. Mist finely with olive oil and bake at 400° for 35 minutes.
🔷When these are done roasting, place them along with the rest of your ingredients into a blender or food processor and purée until smooth and creamy. Heat stove top until it is all piping hot and serve with your favorite bread. For extra protein I added toasted quinoa and some raw pumpkin seeds to mine.
Decadent (+ easy + healthy!!) vegan chocolate rasp Decadent (+ easy + healthy!!) vegan chocolate raspberry layer cup! Is it breakfast or dessert? With basically no sugar, lots of healthy omegas and superfood chocolate, it can be either! Win!
If you’ve been craving chocolate but are trying to cut back because of all the bad stuff, you neeeeeed to check out this superfood bark by @kulikulifoods. It contains superfoods, has only 1 gram of sugar, is low carb, and it’s freaking delicious. Plus (and this is the best part) they made this product with the goal of building food forests using sustainable crops like moringa, hibiscus and baobab. Moringa is a super food similar to kale that has tons of protein, iron, vitamins and anti-inflammatories just like turmeric. So why not put it in your chocolate?
Head on over to their website to check out this delicious bark and send a handwritten valentine to a loved one! And then head to my stories to check out their other flavors and tell me what to make next!
#recipea 
▶️For the chia pudding 
1/2 cup dry chia seeds
1 cup vegan milk
1 tbsp maple syrup 
3-4 drops stevia (optional)
🔷Let sit in the fridge overnight until it turns into a thick pudding. 
🔷In the morning mix half of the Chia pudding with cocoa/cacao powder and a splash of plant based milk. Layer the chocolate pudding with the white Chia pudding.
▶️ For the raspberry sauce:
Mix 1 cup of raspberries and 1/4 cup of water in a sauce pan over medium to high heat. Sprinkle in a drizzle of maple syrup if desired. 
🔷 Add in a layer of vegan plain or vanilla yogurt, Chia pudding, raspberry sauce, and top with chocolate bark.
Making a sweet treat for your valentine (so you ca Making a sweet treat for your valentine (so you can also have a sweet treat for yourself 😉)? Try these one bowl fudgey Vegan brownies! I made an ever so slightly healthier version of fudgey brownies and topped them with my @dailyharvest plant based berry compote ice cream and melty drizzly chocolate. If you are looking for more inspiration, I teamed up with a bunch of my foodie friends to come up with loads of plant based Valentine’s Day inspiration for you! Check out my stories where I will be sharing all of their incredible creations, or peep the hashtag #VeganTine2021
#Recipe
1 cup sugar 
1/2 cup Monk Fruit sweetener (or just skip and use 1.5 cups of sugar)
1/2 cup aquafaba (the juice leftover from canned or cooked chickpeas)
2 flax eggs
1/4 cup olive oil
1 tablespoon vanilla extract
3/4 cup cocoa powder
1 1/2 cups flour
1/4 teaspoon salt
3/4 cup chocolate chips optional

🔷 In a tiny cup, add your flax seeds to equal parts water and let them sit until they form an egg like consistency. You can also sub in egg replacerf you have that handy.
🔷In a large bowl, beat the sugar and Monk fruit with the aquafaba until it becomes fluffy, almost like whipped egg whites. If you don’t have any aquafaba, no sweat, just put sugar in a bowl with hot water and stir until it dissolves.
🔷Add in olive oil, the flax eggs, and vanilla extract and stir.
🔷Mix in your dry ingredients now, flour, cocoa powder and salt. 
🔷Bake at 350° for 27-30 minutes. 
🔷You can put some chocolate chips right into your brownie batter if you like, or, what I did was melt them in a double boiler and drizzle them on top for a chocolatey coding. Serve with your favorite ice cream!

PS – if you want to scoop up some of your own @dailyharvest plant-based ice cream (see what I did there?), Head to their website and use my code CHICKPEA25 for $25 off your first box! 🍦 🍒
Pink Vegan Valentines Fettucine Alfredo pasta and Pink Vegan Valentines Fettucine Alfredo pasta and a hearty salad. What are you guys cooking up for Valentines this weekend? I am thinking about making this pink pasta that I haven’t made in ages. This is a photo from last fall, and yes I did crop a tiny white pumpkin out of it haha 🤷🏻‍♀️ 
This is my favorite cashew Alfredo recipe which is on my blog, but because my blog is under construction and everything looks a little jumbled when you click it, I will leave the recipe here for you:
#recipea
🔷Alfredo Sauce
1 cup cooked white beans 
1 beet
3 cups cooked cashews
1 3/4 cup water 
2 tbsp nutritional yeast 
1 tsp salt
1 tsp garlic powder 
1 tsp onion powder
🔷To rehyrdrate dried white beans: add 3-5 cloves garlic to 1 cup dried beans, 4 cups of water, 4 garlic cloves, and 1/2 tsp salt.
If using a pressure cooker, cook on high for 28 minutes. If using a slow cooker, cook on high for about 6 hours until beans are fork tender. If boiling stove top, cook over high heat for about 40-45 min.
To cook cashews: add dry cashews with 4 cups of water and one beet to a pot. Pressure cook for about 5 minutes or boil in a saucepan on stove top for 20 minutes.
🔷When both beans and cashews are cooked thoroughly, add to a blender or food processor with the boiled beet. Mix in nutritional yeast, salt, garlic powder, and onion powder. Add in water leftover from boiling beans, and puree.  Toss with pasta in cooking pan. 
Boil your pasta in salted water according to package directions. When pasta is done boiling, drain and put back in the pot. Stir in the Alfredo. 
Salad: 
1/2 cup sun-dried tomatoes
1 cup peas
1/2 cup onion
1/2 cup walnuts
sauté everything in a pan with a dash of olive oil and garlic powder for 8-10 min and then add over top your favorite lettuce.
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Filed Under: Vegan 101 Tagged With: eat less meat, how to cook tofu, is tofu good for you, is tofu healthy, meatless monday, tofu, tofu cooking guide, vegan, what is tofu

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