Tofu Hummus Sandwich, an affordable vegan meal, the final recipe in my sequence of lunches and dinners for per week for simply $49.
For these of you who’re simply tuning into this meal plan, I used to be impressed by a YouTube video from Choose up Limes the place she makes 10 wholesome vegan meals on a funds of simply $30. To make lunch and dinner for a complete seven-day week, you want 14 meals, so I made a decision I might translate this funds to 14 meals. To reach at this, you multiply the $30 by 1.4 which provides you $42. I got here out simply over that funds at $46 for all the components (and truthfully, I believe it would make greater than 14 meals.) So it is a actually low-cost wholesome grocery listing and meal plan.
Substances – Tofu Hummus Sandwich
Hummus
Black beans: You need to use canned or dry black beans. I used dry, however I needed to soak them and prepare dinner them first. I had them left over from the Cowboy Caviar Pasta Salad although, about two and a half cups of black beans.
Lemon juice: Juice of 1 lemon provides a citrusy burst of taste and additional liquid to assist the hummus mash extra simply. (I mashed it by hand.)
Tahini: Important ingredient of hummus that makes it simple to mash.
Water: I added some water to make it simpler to mash.
Roasted garlic: Straightforward to mash and provides a burst of taste to the hummus.
Olive oil: Earlier than mashing the hummus, I roasted the beans and garlic in olive oil to melt them.
Spices: Add salt, cumin, coriander, and paprika to style.
Crispy Cumin Tofu
Tofu: Additional agency or tremendous agency tofu, about 16 oz, lower into 10 or 12 slices.
Cornstarch: Make the tofu crispy with some cornstarch.
Olive oil: For frying the tofu, use olive oil.
Cumin: Add some taste with cumin.
Lime Tahini Dressing
Tahini: Primary ingredient of tahini lime dressing, provides a pleasant nutty taste.
Lime juice: Add liquid and a burst of citrus taste with the juice of 1 lime.
Maple syrup: Sweeten up the dressing with maple syrup.
Water: Add water for extra liquid.
Vinegar: Add vinegar for extra liquid.
Different Substances
Spinach: For some greens, add spinach to this sandwich.
Bread: I used entire wheat bread, toasted.
The way to Make Black Bean Hummus with Only a Fork
Straightforward black bean hummus you may make with only a fork. Wow! In the event you don’t have a meals processor, I’ve heard of some individuals utilizing a blender to make hummus, however I didn’t need to threat damaging our blender, so I made a decision to simply use a fork. I used already cooked black beans and I roasted them within the oven at round 350 levels for quarter-hour together with some garlic cloves. Then I transferred the beans and garlic into a big bowl and mashed them along with a fork, including tahini, lemon juice, and water. For max taste, I like to recommend including cumin, coriander, paprika, and salt to style.
Recipe
Tofu Hummus Sandwich | Low-cost Vegan Meal | Meal Planning
- Prep Time: 20 minutes
- Cook dinner Time: 20 minutes
- Complete Time: 40 minutes
- Yield: 2 sandwiches 1x
- Class: Lunch
- Delicacies: Mediterranean
- Food regimen: Vegan
Hummus
2 1/2 cups cooked black beans
4 tbsps tahini
juice of 1 lemon
1 tbsp water
3 roasted garlic cloves
3 tbsps olive oil for roasting
Lime Tahini Dressing
4 tbsps tahini
3 tbsps maple syrup
juice of 1 lime
2 tbsps water
1 tbsp white vinegar
Different Substances
Spinach
Complete wheat bread, toasted
Cook dinner black beans
Roast black beans and garlic with olive oil
Mash garlic and beans collectively in a big bowl
Add tahini, water, lemon juice, and any spices you need, and maintain mashing
In a separate bowl, whisk collectively the dressing components: tahini, lime juice, maple syrup, water, and vinegar
Slice the tofu into 10 to 12 slices, and fry over stovetop in a couple of tablespoons olive oil, cornstarch, and cumin
Toast two items of bread and unfold the hummus on them
Place the spinach on high of the hummus, then add the tofu, and high with the tahini lime dressing
