A vegan frittata made from sunflower seeds 🤯 He A vegan frittata made from sunflower seeds 🤯 Here’s how:

In your mini cast iron skillet add sautéed zucchini & shiitake mushrooms and air fried diced potatoes. Top with @sperofoods egg mixture.

Top that with vegan cheese, dill, salt and pepper. Bake at 350 for approx 40 min. Let cool and enjoy!

#veganrecipes #easyrecipes #veganeggs #frittata #healthybreakfast
Raspberry Baked Oats 💖 Make this for your partn Raspberry Baked Oats 💖 Make this for your partner on V Day (or subtly send it to them to make for u hehe)

To a blender add:
1/2 cup rolled oats
1 scoop protein powder
1/2 cup almond milk
1/2 tsp baking powder
1 tbsp monkfruit sugar
1/2 banana
frozen strawberries (about 2-3 tbsp)

Once blended add to a greased ramekin and bake at 400 for about 30 min! The longer you bake the more of a cake like consistency, the shorter you cook you’ll get more of a porridge consistency FYI!

#veganrecipes #bakedoats #healthyrecipes #healthybreakfast #easyrecipes #oatmeal
If you love caesar salad you will be obsessed with If you love caesar salad you will be obsessed with this easy vegan wrap. Such a simple and healthy meal! Plus it makes lots of leftovers. Here’s how:

01 Prep your vegan chick’n. I used the chick’n from Daring, it comes frozen and you can cook it immediately. It takes about 5-10 minutes, cook it on both sides until it’s nice and browned or blackened.

02 Prep your chickpea croutons. Drain rinse a can of chickpeas then toss them in a tbsp or 2 of oil, a pinch of sea salt, and about 1 tsp cajun seasoning. Air fry at 400 until crispy - check them at 12 min and go from there.

03 For the salad, I bought shredded iceberg lettuce and tossed it with Trader Joe’s Vegan Dill Dressing. You only need a small amount of dressing!

04 Assemble your wrap! I used spinach tortillas that were on the smaller side, so I only needed a small amount of each ingredient.

05 Grill or pan fry your wrap so that it seals. Alternatively, you can wrap it in foil. Cut down the middle and enjoy with fresh berries :)

#veganrecipes #easyrecipes #healthyrecipes #caesarsalad #makelunchwithme #healthymeals
Strawberry Skillet Baked Oats 🍓 Blend: 1/2 cu Strawberry Skillet Baked Oats 🍓 

Blend:
1/2 cup + 2 tbsp rolled oats
1/2 banana
1/2 cup milk
1/2 tsp baking powder
1 tbsp coconut sugar
4-6 frozen strawberries

Add to a greased skillet and top with diced strawberries and dark chocolate chips. Bake at 400 degrees for about 25-30 min. Let cool and enjoy!

#veganrecipes #easyrecipes #bakedoats #heathybreakfast #oatmeal
One of my all time favorite weeknight dinners, ora One of my all time favorite weeknight dinners, orange tofu! It’s hard to find good vegan Chinese food options so I always prefer to make my favorites at home. This one only took 30 min!

Recipe from @frommybowl 

#veganrecipes #easyrecipes #cookdinnerwithme #orangetofu #veganchinesefood #easydinner
Nothing like a cold refreshing smoothie 🍌🍓🍎🥬

#smoothie #veganrecipes #healthyfood #colorfulfood #smoothierecipes #smoothiebowl
I love meals like this because it proves how easy I love meals like this because it proves how easy and stress-free cooking can be! I just grabbed what I had on hand and it turned out so bomb 🤤 

Here’s what I came up with:

—Roasted veggies. I used cauliflower, broccoli, butternut squash, and yellow bell pepper. I tossed the veg in @getgraza olive oil, sea salt, pepper, paprika, and garlic. Bake at 400 degrees for about 30 min stirring once halfway thru.

—Cajun Chick’n from @daringfoods SO insanely delicious and was ready in 5 minutes. Like I can’t stress how tasty this vegan chick’n is.

—Chickpea pasta @eatbanza Kept it super simple and just stirred in a cube of vegan butter. So yummy and has a good amount of protein.

—Arugula salad. I tossed arugula with a splash of @getgraza olive oil, a squeeze of lemon, salt and pepper. It added suchhh a nice flavor.

#veganrecipes #makedinnerwithme #dinner #plantbased #healthydinner #easyrecipes #easydinner
are you team overnight oats or team yogurt?!? #ve are you team overnight oats or team yogurt?!?

#veganrecipes #easyrecipes #healthyrecipes
If Butternut Squash Soup and Broccoli Cheddar Soup If Butternut Squash Soup and Broccoli Cheddar Soup had a baby🥹 This cozy soup recipe makes about 4 portions. Here’s how:

01 Chop up 1/2 a white onion and sautee in avocado oil with 2 minced garlic cloves. After a minute or so stir in your chopped veggies - 1/2 butternut squash (keep the skin on!), 2 medium carrots, and 2 celery stalks.

02 Stir in 3 cups of vegetable broth, 1/2 cup nutritional yeast, 1 tsp sea salt, 1/2 tsp paprika, 1/2 tsp garlic powder, and 1/4 tsp black pepper. Cook covered on a medium heat for about 20 minutes or until the vegetables are fork tender.

03 While the soup cooks, prep your broccoli. Add about 3-4 small heads of broccoli to a food processor and auickiv pulse a few times.

04 When the soup is done, let cool completely then blend in a high speed blender until smooth. Return back to your pot and mix in the pulsed broccoli. Let cook on a low medium heat for about 10-15 minutes.

05 Lastly stir in 3/4 cup vegan shredded cheese. If you want a thicker consistency, sift in a tbsp or 2 or arrowroot flour. Otherwise serve and enjoy, or keep in an airtight container for up to a week.

#veganrecipes #easyrecipes #soup
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Recipes, Salads & Bowls · April 9, 2021

Vegan & Low FODMAP Crispy Rock Tofu Bowl

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crispy rock tofu bowl with veggies and lotus chips

Crispy Rock Tofu Bowl.

This crispy rock tofu is inspired by Nobu’s rock shrimp tempura. I used a vegan mayo base to create the delicious sauce, and crisped tofu cubes in an air fryer to mimic the crunchy shrimp texture. You can enjoy this crispy rock tofu as is or in a rice & veggie bowl as pictured. This recipe is entirely plant-based and low FODMAP for those of you struggling with IBS, SIBO, leaky gut, or another digestive issue that has landed you in a temporary low FODMAP diet.

crispy rock tofu

Crispy Rock Tofu

I absolutely LOVE tofu and use it often. It’s an easy source of protein and can be molded into so many different things. If you are unable to eat tofu or just don’t like it, you can sub it for Pumfu (made from pumpkin seeds), tempeh, or seitan.

pumfu
$7Pumfu - Pumpkin Seed Tofu Alternative
(GTFO It’s Vegan)
Blackbird Foods Seitan gtfo it’s vegan
$7.50Blackbird Foods Seitan
(GTFO It’s Vegan)
lightlife tempeh amazon
$3Lightlife Tempeh
(Amazon)

To get a super crispy tofu quick, I used my air fryer. You can absolutely make these in your oven, it just requires a bit more time and cleanup. If you’re thinking about investing in an air fryer, check out my top picks on Amazon:

Large Air Fryer amazon
$60Large Air Fryer
(Amazon)
Mini Airfryer amazon
$48Mini Airfryer
(Amazon)
XL Airfryer amazon
$120XL Airfryer
(Amazon)

If you’re new to veganism and prefer a more realistic shrimp alternative, the following companies have great alternatives. To note, I don’t recommend alternatives like this forever. They’re great in the beginning to make for an easier transition to a plant-based diet, but can be expensive and unhealthy long term. These three companies are on the healthier side though compared to many other similar companies out there.

  • The Plant-Based Seafood Co
  • Sophie’s Kitchen
  • Vegan Zeastar

I used a high protein tofu (super firm tofu) because it has little water making it chewier and crispier. It also has a much higher protein content than regular soft tofu. My favorite comes from Trader Joe’s but here are a few options you can find online:

Nasoya Super Firm Tofu safeway
$314g Protein/Serving Nasoya Super Firm Tofu
(Safeway)
14g Protein/Serving Hodo Firm Tofu amazon
$3.6914g Protein/Serving Hodo Firm Tofu
(Amazon)
14g Protein/Serving Hodo Firm Tofu fresh direct
$514g Protein/Serving Hodo Firm Tofu
(Fresh Direct)

The base of the crispy rock tofu sauce is vegan mayo. As much as I love vegan mayo, it can be expensive and inaccessible to some. The following vegan mayos are available online in certain areas, but if you still can’t find them you can create your own vegan mayo. All you’ll need to do is blend 1/2 cup of oil (I prefer avocado oil) with 1/4 cup of plant-based milk (I use oat) and a tsp of apple cider vinegar or white vinegar. If you don’t have a blender, use a whisk.

*NOTE: If you are low FODMAP, the only vegan mayo I know of that is low FODMAP is from Primal Kitchen. If you don’t have Primal Kitchen accessible to you, make your own mayo following the instructions in the paragraph above.

Chosen Foods Vegan Mayo amazon
$12Chosen Foods Vegan Mayo
(Amazon)
Primal Kitchen Vegan Mayo amazon
$10Primal Kitchen Vegan Mayo
(Amazon)
Sir Kensington's Vegan Mayo fresh direct
$11Sir Kensington's Vegan Mayo
(Fresh Direct)
Thrive Market Vegan Mayo
$7Thrive Market Vegan Mayo
(Thrive Market)
crispy rock tofu bowl with veggies and lotus chips

Crispy Lotus Chips

The lotus chips are one of my favorite parts of this recipe, and add another level of crunch to the already crispy rock tofu. If you’re low FODMAP, don’t add any more than 2 or 3 chips to your bowl. Any more than that is high FODMAP which can trigger symptoms. If you’re want to be extra careful, just remove them completely. The recipe is still incredible without them!

good roots lotus chips
$39 / 6-packGood Roots Original Lotus Chips
lotus root crisps amazon
$15 / 5-packLotus Root Crisps
(Amazon)
crispy rock tofu bowl with lotus chips and veggies

Rice & Veggies

I love this crispy rock tofu with simple veggies and a rice base. I used raw shredded purple cabbage, raw cucumber, and red bell peppers and carrots lightly sauteed in tamari, a soy sauce alternative. Top with sesame seeds and chives and you’re good to go!

crispy rock tofu bowl with lotus chips and veggies

{Related Recipes: If you like this recipe you’ll love my STICKY SESAME TOFU BITES and my SESAME SOBA STIRFRY.}

crispy rock tofu
Print Recipe

Crispy Rock Tofu Bowl

Plant-Based rice and veggie bowl with crispy rock tofu.

Ingredients

Crispy Rock Tofu

  • 1 block super firm tofu
  • 1 tbsp oat flour (any flour works)
  • 1 tbsp sesame oil
  • 1/2 cup vegan mayo
  • 1/4 cup sweet chili sauce
  • 1/2 tsp sriacha
  • 1 tbsp maple syrup
  • chopped chives topping

Bowl

  • 2 large carrots, peeled and diced
  • 1 tbsp tamari, soy sauce, or coconut aminos
  • 1 red bell pepper, diced
  • 1 cucumber, peeled and diced
  • 1/4 purple cabbage, thinly sliced
  • 1/2 cup rice
  • sesame seeds topping
  • lotus chips topping

Instructions

Crispy Rock Tofu

  • Preheat air fryer or oven to 400 degrees. Chop tofu into cubes. Add to a bowl and toss with the oat flour and sesame oil.
  • Air fry or bake tofu cubes for 25-30 minutes flipping once halfway through. They should be extremely crispy, but not burnt to a crisp.
  • Add vegan mayo, sweet chili sauce, sriacha, and maple syrup to a bowl and mix to combine. Add more sriacha if you want is spicier.
  • Wait until the rest of the bowl is done, then add the tofu to the bowl to coat in the vegan mayo mixture. Top with chopped chives.

Bowl

  • Cook rice according to package. For each person, serve between 1/4 – 1/2 cup of cooked rice.
  • Peel the carrots and cucumber – you can keep the skin on the cucumber if you want additional fiber. Chop the carrots, cucumber, purple cabbage, and red bell pepper.
  • Sautee the red bell pepper and carrots in tamari (or soy sauce or coconut aminos) for 5-10 minutes.
  • Arrange the rice, carrots and red bell pepper mix, cucumbers, and purple cabbage in a bowl along with the crispy rock tofu. Top with sesame seeds and lotus chips and enjoy!

In: Recipes, Salads & Bowls · Tagged: crispy rock tofu, gluten free recipes, healthy bowls, high protein recipes, main dishes, tofu recipes

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Tofish and Chips – V & GF

I’m Annie. Plant-based nutritionist, blogger, food photographer, recipe developer, & meal planner based in LA.

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Vegan Banana Carrot Bread with Brown Butter Frosting

Bread & Loafs, Breakfast, Dessert, Recipes · December 13, 2022

Vegan Banana Carrot Bread with Brown Butter Frosting

There is nothing quite as comforting as a homemade banana bread. This Vegan Banana Carrot Bread topped with a Brown Butter frosting is moist and filled with rich, comforting flavors. Feel free to opt out of the frosting if you’re…

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  • Animal Style Fries – Vegan and Healthy!
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Butternut Squash Broccoli Cheddar Soup – Easy Vegan Recipes

Butternut Squash Broccoli Cheddar Soup – Easy Vegan Recipes

Animal Style Fries – Vegan and Healthy!

Animal Style Fries – Vegan and Healthy!

Vegan Banana Carrot Bread with Brown Butter Frosting

Vegan Banana Carrot Bread with Brown Butter Frosting

Apple Cinnamon Granola

Apple Cinnamon Granola

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A vegan frittata made from sunflower seeds 🤯 He A vegan frittata made from sunflower seeds 🤯 Here’s how:

In your mini cast iron skillet add sautéed zucchini & shiitake mushrooms and air fried diced potatoes. Top with @sperofoods egg mixture.

Top that with vegan cheese, dill, salt and pepper. Bake at 350 for approx 40 min. Let cool and enjoy!

#veganrecipes #easyrecipes #veganeggs #frittata #healthybreakfast
Raspberry Baked Oats 💖 Make this for your partn Raspberry Baked Oats 💖 Make this for your partner on V Day (or subtly send it to them to make for u hehe)

To a blender add:
1/2 cup rolled oats
1 scoop protein powder
1/2 cup almond milk
1/2 tsp baking powder
1 tbsp monkfruit sugar
1/2 banana
frozen strawberries (about 2-3 tbsp)

Once blended add to a greased ramekin and bake at 400 for about 30 min! The longer you bake the more of a cake like consistency, the shorter you cook you’ll get more of a porridge consistency FYI!

#veganrecipes #bakedoats #healthyrecipes #healthybreakfast #easyrecipes #oatmeal
If you love caesar salad you will be obsessed with If you love caesar salad you will be obsessed with this easy vegan wrap. Such a simple and healthy meal! Plus it makes lots of leftovers. Here’s how:

01 Prep your vegan chick’n. I used the chick’n from Daring, it comes frozen and you can cook it immediately. It takes about 5-10 minutes, cook it on both sides until it’s nice and browned or blackened.

02 Prep your chickpea croutons. Drain rinse a can of chickpeas then toss them in a tbsp or 2 of oil, a pinch of sea salt, and about 1 tsp cajun seasoning. Air fry at 400 until crispy - check them at 12 min and go from there.

03 For the salad, I bought shredded iceberg lettuce and tossed it with Trader Joe’s Vegan Dill Dressing. You only need a small amount of dressing!

04 Assemble your wrap! I used spinach tortillas that were on the smaller side, so I only needed a small amount of each ingredient.

05 Grill or pan fry your wrap so that it seals. Alternatively, you can wrap it in foil. Cut down the middle and enjoy with fresh berries 🙂

#veganrecipes #easyrecipes #healthyrecipes #caesarsalad #makelunchwithme #healthymeals
Strawberry Skillet Baked Oats 🍓 Blend: 1/2 cu Strawberry Skillet Baked Oats 🍓 

Blend:
1/2 cup + 2 tbsp rolled oats
1/2 banana
1/2 cup milk
1/2 tsp baking powder
1 tbsp coconut sugar
4-6 frozen strawberries

Add to a greased skillet and top with diced strawberries and dark chocolate chips. Bake at 400 degrees for about 25-30 min. Let cool and enjoy!

#veganrecipes #easyrecipes #bakedoats #heathybreakfast #oatmeal
One of my all time favorite weeknight dinners, ora One of my all time favorite weeknight dinners, orange tofu! It’s hard to find good vegan Chinese food options so I always prefer to make my favorites at home. This one only took 30 min!

Recipe from @frommybowl 

#veganrecipes #easyrecipes #cookdinnerwithme #orangetofu #veganchinesefood #easydinner
Nothing like a cold refreshing smoothie 🍌🍓🍎🥬

#smoothie #veganrecipes #healthyfood #colorfulfood #smoothierecipes #smoothiebowl
I love meals like this because it proves how easy I love meals like this because it proves how easy and stress-free cooking can be! I just grabbed what I had on hand and it turned out so bomb 🤤 

Here’s what I came up with:

—Roasted veggies. I used cauliflower, broccoli, butternut squash, and yellow bell pepper. I tossed the veg in @getgraza olive oil, sea salt, pepper, paprika, and garlic. Bake at 400 degrees for about 30 min stirring once halfway thru.

—Cajun Chick’n from @daringfoods SO insanely delicious and was ready in 5 minutes. Like I can’t stress how tasty this vegan chick’n is.

—Chickpea pasta @eatbanza Kept it super simple and just stirred in a cube of vegan butter. So yummy and has a good amount of protein.

—Arugula salad. I tossed arugula with a splash of @getgraza olive oil, a squeeze of lemon, salt and pepper. It added suchhh a nice flavor.

#veganrecipes #makedinnerwithme #dinner #plantbased #healthydinner #easyrecipes #easydinner
are you team overnight oats or team yogurt?!? #ve are you team overnight oats or team yogurt?!?

#veganrecipes #easyrecipes #healthyrecipes
If Butternut Squash Soup and Broccoli Cheddar Soup If Butternut Squash Soup and Broccoli Cheddar Soup had a baby🥹 This cozy soup recipe makes about 4 portions. Here’s how:

01 Chop up 1/2 a white onion and sautee in avocado oil with 2 minced garlic cloves. After a minute or so stir in your chopped veggies - 1/2 butternut squash (keep the skin on!), 2 medium carrots, and 2 celery stalks.

02 Stir in 3 cups of vegetable broth, 1/2 cup nutritional yeast, 1 tsp sea salt, 1/2 tsp paprika, 1/2 tsp garlic powder, and 1/4 tsp black pepper. Cook covered on a medium heat for about 20 minutes or until the vegetables are fork tender.

03 While the soup cooks, prep your broccoli. Add about 3-4 small heads of broccoli to a food processor and auickiv pulse a few times.

04 When the soup is done, let cool completely then blend in a high speed blender until smooth. Return back to your pot and mix in the pulsed broccoli. Let cook on a low medium heat for about 10-15 minutes.

05 Lastly stir in 3/4 cup vegan shredded cheese. If you want a thicker consistency, sift in a tbsp or 2 or arrowroot flour. Otherwise serve and enjoy, or keep in an airtight container for up to a week.

#veganrecipes #easyrecipes #soup
Baked Oats 🫐 Blend: 3/4 cup rolled oats 1/2 c Baked Oats 🫐 

Blend:
3/4 cup rolled oats
1/2 cup + 1 tbsp almond milk
1/2 banana
1/2 tsp baking powder
1/4 cup frozen blueberries
1 tbsp coconut sugar

Add to a greased ramekin or mini skillet like so and top with dark chocolate chips and vegan marshmallows. 

Bake at 375 for about 30 min (check it after 25 min), let cool, then enjoy!

#bakedoats #veganrecipes #easyrecipes
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