Peanut Udon and Tofu + High-Protein Vegan Cookbook
“You’re veeegan? But where do you get your protein?” This repeated refrain is basically like being inducted into the vegan club. Along with “plants feel pain too” and “BACON!”, the phrases basically start to sound like the buzzing of an annoying mosquito- ever present, unceasing, and annoying. Lest you are among those who believe that protein is something that only meat eaters can obtain, let me first just set the record straight- no. The protein in your meat came first from plants, which are full of the protein. To help quell any doubts you have about getting the correct amount of protein, Ginny McMeans has recently published a cookbook, “The High-Protein Vegan Cookbook” to help us all get the most protein out of delicious plant-based meals. The recipe I’m going to share with you all today is for fried hoisin tofu with peanut sauce-touched udon, a sweet, nutty, flavorful meal packed with 33 grams of protein a serving.
The Book for Vegan Protein
For those of you looking for recipe inspiration, “The High-Protein Vegan Cookbook” encompasses the world of vegan protein, from tempeh and beans, to peanut butter and protein powder; there’s a wide range ingredients and recipes, to suit the tastes of all protein seekers. If you thought protein just meant hunks of meat, think again! The High-Protein Vegan takes us to a world where protein is in oatmeal, muffins, smoothies, salad, noodles- the world of plant-based protein packed foods. For those Canadian residents reading this (or American residents, who might have come to terms that our government isn’t exactly firing on all cylinders right now, i.e. today is day thirty something of the government shutdown), the new Canadian food guide is actually recommending that residents get more protein from plants! It’s a step in the right direction for a healthier world, and “The High-Protein Vegan Cookbook” is there to help all of us switch to more plant-based proteins.
The High-Protein Vegan Cookbook Chapters
The book is divided into six different chapters:
- Power-Up Appetizers: Including recipes such as Chickpea Salad Crostini (8.5 grams protein per serving), and Broccoli Veggie Dippers (6 grams protein per serving).
- Breakfast Power: Including recipes like Lemon Strawberry Protein Muffins (10 grams of protein per serving), Overnight Muesli (15 grams of protein per serving) and Buckwheat Coconut Porridge (20 grams of protein per serving).
- Lunch Bowls, Chilies, and Sandwiches: With recipes A Touch of the Tropics Rice Bowl (21 grams of protein per serving), Pesto and Crispy Tofu Flatbread Sandwich (33 grams of protein per serving), and more.
- Portable Snacks: Grab and Go Protein with recipes like Amazing Lentil Energy Balls (12 grams of protein per serving) and Peanut Butter Snack Squares (14 grams of protein per serving).
- Protein-Packed Dinners: Dive into dinner with these protein-filled recipes including, Three Layer Tacos with Kale Slaw (30 grams of protein per serving), Artichoke Flatbread with Crumbled Seitan (39 grams of protein per serving), and Fried Hoisin Tofu with Peanut Sauce-Touched Udon (Get the recipe below!)
- Let’s Make Seitan: Recipes to cover the basics of making your own wheat-meat- from nuggets, to sausages, crumbles, and beyond.
If those tasty sounding recipes have convinced you, make sure to get your copy of Ginny’s cookbook here!
Looking for a cookbook? Check out these other cookbook reviews as well!
- The Ultimate Vegan Cookbook Review
- The Vegan 8 Cookbook Review
- Great Vegan Meals for the Carnivorous Family
- 5 Ingredient Vegan Cookbook Review
- The College Vegan Cookbook Review
Making Fried Hoisin Tofu with Peanut Sauce-Touched Udon
The dish I’m sharing with all of you from the cookbook is this one for Hoisin-Fried Tofu with Peanut Sauce-Touched Udon. For those of you who have never had it, hoisin is a thick, sweet and savory sauce used in Chinese cooking. It’s used as a marinade for firm tofu, which is then crusted in cornstarch and pan-fried (no deep fryer or air fryer needed!), and the pieces are tossed in with a spinach, peanut, and noodle dish. While I’ve always found hoisin to be a little sweet for my tastes, I did like how it’s sweetness was offset by the nutty, savory flavor of the peanut sauce in this filling meal. Plus, at 33 grams of protein a serving, you’ll be packing protein like nobody’s business.
So what are you waiting for? Let’s make some tofu and udon!
Fried Hoisin Tofu with Peanut Sauce-Touched Udon
The marinated tofu is treated so well in this recipe—lightly crisp on the outside and tender on the inside. If you’ve never had udon noodles, then now’s your chance.
Ingredients
- ½ cup hoisin sauce
- 4 tablespoons soy sauce, divided
- 8 ounces extra-firm tofu, drained, pressed (page 17), and cubed
- ¼ cup cornstarch or potato starch
- 2 tablespoons coconut oil
- 7 ounces packaged organic udon noodles
- ½ cup plus 2 tablespoons vegetable broth
- ¼ cup peanut butter
- 5 ounces baby spinach
Instructions
- Mix the hoisin and 2 tablespoons soy sauce in a small bowl. Add the cubed tofu, toss, and let
- marinate for 30 minutes.
- Place the cornstarch on a large plate. Remove the tofu from marinade and lay out on cornstarch, tossing to coat all sides.
- Heat the oil over medium-high heat in a large skillet. Add the tofu to the hot oil and fry on all sides. Set aside.
- Fill a large saucepan with water and cover. Bring to a boil and add the udon. Cook for 5 minutes and drain. Set aside.
- Add the broth, remaining soy sauce, and peanut butter to the same saucepan and bring to a boil. Turn down the heat and cook for 2 minutes, then add the udon back into the pan. Coat the udon with the sauce. Add the spinach to the pot and stir into the sauce and noodles. Continue cooking, on low, for about 3 minutes until the spinach wilts.
- Remove from the heat and divide between two bowls. Place half of the tofu on top of each bowl of udon. Drizzle the remaining hoisin mixture over the top.
Notes
Protein: 33grams
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This looks great! Thank you so much for your help in spreading the word Valerie. This looks absolutely delicious and I can’t wait to make it again. Your photos are great!
Absolutely fabulous, if this is vegan, sign me up!
Thanks Jennifer! Veganism can be so much more than salads and granola- it’s really worth exploring.