Plant Based U

Fat-Free and Low Fat Vegan Plant Based Recipes

Lunch

Plant Based Tzatziki Farfalle Pasta Salad With Sun-dried Tomatoes and Artichoke Hearts (Vegan and Oil-Free)

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Silken Tofu Tzatziki Farfalle Pasta Salad Vegan, Dairy and Oil Free

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Pasta salad is such a great meal for picnics or lunches that can be made ahead of time and eaten for a few days. For today’s recipe I used farfalle (bowtie) pasta because it has a nice texture and chew when eaten cold and goes well with the size of the other chopped veggies. You might be wondering what I’ve used for the base of the plant based tzatziki sauce and instead of processed coconut/soy yogurt I’m using silken tofu.



With silken tofu it’s just soy milk that has been curdled and formed and instead of separating the soy curds from the whey they are set together so it’s softer and creamier. It also doesn’t have added fillers, binders, or sugar. Quite often you’ll find silken tofu cheaper than a tub of plant based yogurt as well. You can find it at any Asian market, most health food stores and of course on Amazon depending where you live. I like to keep a few on hand for make plant based “cream” sauces like my Fettuccini Alfredo from my cookbook Vegan Comfort Foods From Around The World.

Silken Tofu Tzatziki Farfalle Pasta Salad Vegan, Dairy and Oil Free

Of course you can use whatever other type of pasta you like for this salad as well, just make sure that it’s bite sized and cooked to the perfect tenderness so it’s not too al dente or too soft so it doesn’t fall apart. The farfalle shape works well because it doesn’t tend to get as stuck together in the fridge or break when made ahead of time for meals later on.



This also works great for traveling. I often have people asking me what they can bring on a road trip or flight besides dried snacks. Since this pasta salad is dairy and egg free you don’t have to worry about it being food safe and it will be fine out of the refrigerator for a few hours packed in a cooler or a bag. I’ve never had an issue eating pasta salad on a plane or bringing it through security. The sauce sticks to the pasta and isn’t liquid in the bottom so it’s not a concern.

So why not give it a try? Maybe you’ll find some new lunch ideas and you’ll probably want to make the silken tofu tzatziki again and again for using as a dip, salad dressing or sauce for wraps or pitas as well!

Silken Tofu Tzatziki Farfalle Pasta Salad

Ingredients:

1 recipe of Silken Tofu Tzatziki
1/2 English cucumber, chopped or a few dill pickles chopped/diced
1/2 cup packed sundried tomato halves, sliced (mine were dried not packed in oil)
1 can artichoke hearts packed in water, sliced (6 cooked artichoke hearts, sliced)
454g/1 lb bag of farfalle or other pasta (you can use gluten free if you like)
Fresh dill for garnishing (if you have any left from the Tzatziki recipe)



Directions:

        1. Make Silken Tofu Tzatziki and set aside
        2. Bring a large pot of water to a boil and add salt if desired. For cold pasta it will make it more flavourful.
        3. Prepare vegetables and set aside.
        4. Cook Farfalle for approximately 14 minutes or to desired tenderness in boiling salted water. You still want it to be a bit chewy but not tough or too soft and falling apart.
        5. Drain and rinse pasta in cold water when at desired tenderness until cool.
        6. Add farfalle pasta to a bowl and make sure it’s cooled down before adding remaining ingredients.

      Silken Tofu Tzatziki Farfalle Pasta Salad Vegan, Dairy and Oil Free

      1. Add vegetables and sauce and toss to combine.
      2. Taste test and add any additional salt or pepper now if desired
      3. Serve or portion out into containers. Best eaten within 3-4 days due to fresh ingredients in the tzatziki sauce.



      What are you favorite ingredients to add to pasta salad?




Oil-Free Vegan Tofu Eggless “Egg” Salad Recipe (Plant Based)

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Vegan Tofu Egg Salad Recipe (Oil Free and Plant Based)

Sometimes I get asked what do oil free plant based eaters do  for lunches or healthy sandwiches now when giving up lunch meat, mayo and other processed ingredients. Of course you could always make a vegetable sandwich or wrap, but sometimes you want something that can look a little more covert or are craving an old comfort food.

These tofu eggless “egg salad” sandwiches look and taste great and are really easy to make so you have enough for sandwiches or snacks for the week. Not looking for a sandwich? You can eat it with a spoon for a high protein snack, or serve with veggies on top of crackers too.



Many vegans and plant based eaters will use store bought mayo but I just can’t bring myself to buy it. It’s literally all oil, and just there to moisten the bread and add a little flavour. So that’s why I’ve made my own mayo as well with white beans, cashews and seasonings. It works awesome with this recipe and can be used for other sandwiches or wraps as well when you’re looking for something different than hummus or avocado. It is creamy and a really good substitute as well and not as dry and thick as hummus if you miss having a spread that will melt into the bread.

You can add whatever veggies or additional add ons to your tofu eggless “egg salad” that you want, but I really wanted to pump up the flavour and crunch so I added chopped red onion, celery, pickles and green onions. I find the texture just more appealing when I have a mix of soft and crunchy together so it’s not too wet or mushy.

I would dare anyone who says they don’t find tofu appealing to try this sandwich, because honestly it is very similar  in texture to hardboiled eggs and with seasonings it looks really convincing  as well. I would never eat just plain slabs of tofu in a sandwich, but served like this with veggies  and homemade mayo is  really delicious and refreshing.

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Vegan Tofu Egg Salad Recipe (Oil Free and Plant Based)

Oil-Free Vegan Tofu Eggless “Egg” Salad  (Plant Based)

1 350 g/12 oz package of Organic non-gmo firm or extra firm tofu, pressed
1/2 tsp turmeric powder
1 tsp garlic powder
1 tsp onion powder 
1/4 tsp kala namak (black salt) or Herbamare or Sea Salt
2 celery ribs, sliced into small  pieces
6 sweet gherkin or other mini pickles of choice, sliced
1/2 red onion, chopped
1 green onion, sliced 
1 cup of oil free vegan white bean cashew mayo or other homemade mayo

Directions:

1.Press the tofu in a tofu press or place in towels or paper towel in a baking dish with heavy weights on top of it to squeeze out excess water. I use the EZ tofu press. This helps disperse  the water inside the tofu so it can become more sponge like and absorb marinades instead of being bland and watery. Stick the drained tofu into the tofu press and crank down the springs until it’s really squished and let it drain excess water out for a few minutes in the sink or a large bowl while you prep your veggies.

2. When tofu is pressed slice it in half on a cutting board. Slice one half of the tofu into small cubes, and crumble the other half of the tofu with your hands and place into a dry non stick frying pan.

3. Turn on the heat to medium and sprinkle on the turmeric, garlic powder, and kala namak or salt. Stir with a wood spoon to combine well  so the colour is evenly yellow. If necessary add a splash of water to get seasonings dispersed. Cook just until tofu is a little dry and not soggy.Vegan Tofu Egg Salad Recipe (Oil Free and Plant Based)

4. Scrape tofu into a medium sized mixing bowl. Add celery, pickles, and onions to the bowl. Spoon in at least 1 cup of vegan bean cashew mayo or other mayo of choice and stir to combine.

Vegan Tofu Egg Salad Recipe (Oil Free and Plant Based)

5. Taste test and add any extra seasonings like salt, mayo, mustard etc. if desired. Since my vegan bean cashew mayo already has mustard in it I didn’t add any extra.

Vegan Tofu Egg Salad Recipe (Oil Free and Plant Based)


Use to make sandwiches, wraps or lettuce wraps for lunch or as a dip for a quick veggie snack. This recipe makes enough for about 8-10 sandwiches depending on the size of your bread slices.  I spread some additional vegan white bean cashew mayo onto the bread, spoon on the tofu mixture and top with fresh lettuce.

Have you ever had homemade vegan mayo before? Or tried making tofu eggless egg salad before?