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Incorporating more meat free meals is a simple way to look after both our health and our planet. It’s something that’s always in the back of my mind when it comes to meal planning and I’ve been thinking of new ideas that are filling and tasty. Creamy cauliflower garlic soup and pumpkin cashew fritters are two success stories in my kitchen experiments and they both get a boost of plant based protein from Bean Supreme Soft Tofu.
The new Bean Supreme Soft Tofu is made from whole soy beans (no GMO soy!) and has a higher water content than their other tofu, hence it’s softer texture. It is very lightly flavoured so it makes a versatile ingredient to add to dishes, both sweet and savoury.
Soft tofu has a soft, creamy texture and is a source of protein, fibre and also provides calcium so it makes a good base for creating meals.
I used the Bean Supreme Soft Tofu in my creamy cauliflower and garlic soup to provide a creamy texture and to boost the protein content. It might sound a little weird, but it really works! The result is a nutritious plant based soup that has a great flavour, creamy texture and is filling too. I also created vegan pumpkin cashew fritters which also have a lovely texture and flavour, thanks to the cashews, turmeric and curry powder. These can be served alongside the soup or as a meal in themselves with a side of coleslaw.
Creamy cauliflower, garlic and tofu soup
1 medium sized cauliflower
2 tablespoons olive oil + ½ tablespoon extra
1 medium onion
1 leek (white part only)
6 large cloves of garlic
4 cups vegetable stock
½ cup raw cashew nuts, soaked in boiling water for 20 minutes.
Juice from ½ lemon
2 blocks of Bean Supreme Soft Tofu
Freshly chopped chives
Extra cashew nuts
Preheat oven to 160 degrees Celsius. Rinse the cauliflower, shake off excess water and cut into florets. Place the cauliflower and the cloves of garlic on a large baking tray, drizzle with the olive oil and season with salt and pepper. Bake for 20 minutes.
While the cauliflower is roasting, soak the cashew nuts in boiling water and set aside.
Chop the onion in half, then into slices. Rinse and chop the leek into rounds. Place these in a large pot with ½ tablespoon olive oil. Stir over a medium heat for around 5 minutes. Add the vegetable stock and simmer gently.
Once finished roasting, squeeze the garlic from the outer shell and add the garlic flesh to the pot along with the cauliflower. Drain the cashews and add to the pot. Simmer for 10 minutes.
Take off the heat. Add the tofu and lemon juice. Blend until smooth – if you prefer your soup a little chunky, blend a little less. Add salt and pepper to taste.
Top with a swirl of pesto, herbs and cashew nuts.
Pumpkin, cashew and tofu fritters
These delicious fritters are full of flavour and nutrition. Serve as a side dish with the soup, or they make a yummy dish in themselves, served alongside brown rice and vegetables.
1 red onion
3 cloves of garlic
1 cup roasted pumpkin, chopped into small pieces
1 packet Bean Supreme Soft Tofu
3 tablespoons coconut flour*
2.5 tablespoons chia seeds
1 tsp curry powder
1 tsp turmeric
1 cup cashew nuts
¼ cup sesame seeds
Olive oil, for frying
Peel and finely chop the onion and garlic. Place in a medium sized mixing bowl along with the pumpkin, tofu, coconut flour, spices and chia seeds. Mix well.
Place cashew nuts in blender or food processor. Pulse until the nuts are very finely chopped – almost like the texture of almond meal, but slightly chunkier. Add the nut mixture to the bowl and mix well to combine.
Place the sesame seeds on a plate. With clean hands, roll the mixture into small balls. Coat in sesame seeds and place on an empty plate. Heat a tablespoon of oil in a fry pan over a medium heat. Add the fritters and pan fry until golden brown all over.
*I used coconut flour as it is quite absorbent, but feel free to use another type – just add a little more if the mixture feels a bit wet.
For more delicious, healthy plant based tofu recipes, click here
And thanks to Bean Supreme, for some more healthy recipe inspiration I’ve got Revive Cookbooks 4 & 5 to giveaway. Revive is a popular healthy cafe in Auckland serving up delicious plant based recipes.
To be in the draw, simply comment below with why you’d like to win and hit the facebook ‘like’ button below. Prize will be drawn on Monday 11 July and the winner will be announced on this post and notified by email. Open to NZ residents only sorry.
UPDATE – Congratulations Katherine T – you are the lucky winner! Check your emails 🙂
This post was made possible thanks to Bean Supreme.