Proteins to go with your sides. Today, we're focusing on two proteins from our newest cookbook—tofu and beans. There are many things you can do with each to keep them interesting when meal prepping at home. Apart from altering seasonings, you can change up the way they're cooked and how you use them. For instance, the black bean burger recipe below can be made into burgers or meatballs. And meatballs don't HAVE to be used only on pasta. You can add them to salads or create meatball sandwiches. Meal Prep Pro Tip: Most all of our recipes can also be refrigerated or frozen so you can divvy up portions to stockpile for later. Tomorrow: we'll share some sauces to go on your burgers, veggies, and salads. Gluten-Free Black Bean Burgers Yield: 12 burgers Ingredients:
1 tablespoon vegetable oil
½ cup diced onion
½ cup diced bell pepper (any color)
1/3 cup sundried tomatoes
2 cloves garlic, chopped
3 tablespoons tomato paste
4 cups rinsed and drained black beans, divided (from can or precooked)
2/3 cup water
1/3 cup Ener-G Egg Replacer (you may use ground flax meal as a substitute)
1 teaspoon ground cumin
1 teaspoon onion powder
1 teaspoon red pepper flakes
1½ cups cooked quinoa, divided
And toppings could include lettuce, tomato, onion, and your favorite cheeses or condiments. In a large skillet over medium heat, warm the oil. Add the onion, bell pepper, and sundried tomatoes and sauté for 5 to 7 minutes, until the onion and peppers start to soften. Add the garlic and sauté for 2 minutes more, until the onion is translucent and the garlic is browning. Add the tomato paste to the skillet, using a whisk to thin it out. Add 3 cups of the black beans and the water, egg replacer, cumin, onion powder, and red pepper flakes to the skillet. Stir or whisk vigorously until everything is combined. Reduce the heat to low and simmer for 10 to 15 minutes, or until the water is absorbed. Remove from the heat. Preheat the oven to 350°F (180°C). Line a baking sheet with parchment paper. Transfer the mixture in the skillet, along with 1 ¼ cups of the quinoa, to the bowl of a food processor fitted with the metal "S" blade and process until the mixture has the consistency of a paste. Transfer the mixture to a large mixing bowl. Using your clean hands, toss the remaining 1 cup black beans and the ¼ cup quinoa with the paste. Form the mixture into a series of 2-inch balls. Flatten them a bit into patties. Place the patties on the prepared baking sheet. Bake the patties for 15 to 20 minutes. Remove from the oven. Assemble with your toppings. Serve warm. Cook’s Notes:
You can make a bunch of these at once and store them in the refrigerator for 2 weeks or the freezer for up to 3 months. An ice cream scoop helps keep the size consistent when making burger patties. If making meatballs, adjust your seasons to include Italian style herbs such as basil and oregano. Make them 1-inch in diameter and don't flatten them before baking. Herb-Citrus Tofu Yield: 16 ounces of marinade (enough for 2 packages extra-firm tofu) Ingredients:
2 cups water
1 clove garlic
1 vegetable bouillon cube
½ teaspoon dried thyme
½ teaspoon dreid rosemary
½ teaspoon fresh ground black pepper
2 12-ounce packages extra-firm tofu In a large stockpot over medium-high heat, place all ingredients except tofu. Bring to a boil. Reduce heat and simmer for 10 minutes. Remove from heat and set aside. Strain the marinade and chill for 1 hour. When the marinade has cooled completely, place the tofu in a large, shallow baking dish and cover with the marinade. Cover the dish and refrigerate overnight. Halfway through the marinated time, turn the tofue once and cover it again with the marinade if needed. If baking, preheat the oven to 350°F (150°C). Bake for 20 minutes. Remove from oven. If grilling, preheat the grill on high heat. Place on the grill for 10 to 15 minutes, turning once halfway through grilling time. Remove from the heat. Serve immediately or store in an airtight container in the refrigerator for 5 to 7 days. Cook’s Notes:
If you don't have bouillon cubes, use 1 ½ teaspoons sea salt. Uses:
This tofu has a variety of uses. You can slice it up for sandwiches, use it as a hearty topping for salads, or pair it with greens and grains for a balanced meal. | 