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| Tofu Mayo + Sriracha |
This is a great side dish for those who are vegan and/or for those who just want a basic low-fat alternative to mayonnaise. I personally don't think I could ever go vegan, but since I don't eat mayo, this is the perfect substitute for me. My sister, however, is a vegan, so I figured this post would be appropriate.
My mom and I attended this "cooking seminar" where they made tofu "mayonnaise." I thought this was an excellent idea for those who want to cut down on saturated fat yet maintain that thick and creamy mayonnaise texture in their food.
Silken tofu is frequently used in vegetarian and vegan recipes, such as salad dressings, pies, pudding, bread, and etc. It is low in fat and carbs and is a good source of protein, as well. Here is my version of tofu mayonnaise with a splash of cider vinegar and lemon juice.
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| Chickpea & Barley Combo |
In this "salad," I used pearled barley and chickpea because they are excellent sources of fiber and protein. Although pearled barley has been processed more than hulled barley and technically is not a "whole" grain for that reason, it still contains 8g of fiber and 5g of protein (1/4 cup). This combination of barley, chickpea, and vegetables mixed with this tofu mayo creates a low fat, high fiber & protein nutritious powerhouse.
A few things to consider: Soak chickpea and barley overnight for faster cooking. Also, cook in broth or stock for more flavor.
Chickpea Barley Salad w/ Tofu Mayo
17 oz silken tofu
1 tbs + 2 tsp cider vinegar
1 tbs + 2 tsp lemon juice
2 tsp dijon mustard
1/2 - 3/4 tsp garlic powder
1 tbs sriracha (optional)
Salt to taste
2 cups peeled pearl barley, cooked
3 cups chickpea, cooked
1/4 cup red bell pepper, chopped
1/4 cup green bell pepper, chopped
1 jalapeno, minced
1 tbs onion, minced or grated
1 stalk of celery, chopped
1/4 cup almonds (optional)
cilantro
1) Add diced tofu into blender with vinegar, lemon juice, and mustard. Add garlic powder and salt to taste.
2) Blend until soft and to mayonnaise-type consistency. Add soy milk, almond milk, or grapeseed oil if prefer a more runny consistency.
*Note: 17 oz makes a lot of mayo, so store in airtight container or jar and refrigerate
3) Toss everything together and serve! May chill before serving, as well.
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Nutrition Facts: Pearled Barley
Serving Size= 1/4 cup
Calories: 160
Total Fat: 0g
Saturated Fat: 0g
Carbohydrate: 32g
Dietary Fiber: 8g
Protein: 5g
Potassium 200mg
Nutrition Facts: Chickpea
Serving Size= 1/4 cup
Calories: 110
Total Fat: 2g
Saturated Fat: 0g
Carbohydrate: 29g
Dietary Fiber: 14g
Protein: 8g
Nutrition Facts: Silken Tofu
Serving Size= 3oz,
Calories: 45
Total Fat: 2g
Saturated Fat: 0g
Carbohydrate: 2g
Dietary Fiber: 0g
Protein: 5g
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