Crispy Tofu with Black Bean Purée and Microgreens
Written by Rachel, Posted in Appetizers, Beans, Dairy-Free, Dinner, Fruit, Gluten Free, Herbs, Legumes, Lunch, Main Dishes, Quick and Easy, Sandwiches, Sides, Snacks, Vegan, Vegetables, Vegetarian
I think of this dish as a sort of open faced sandwich. We eat bread in our house. We also eat gluten. But, there are plenty of folks who don’t. There are also plenty of vegan-loving people out there. This is a shout out to all of you. But, but but but, not just for you GF+V friends! Because let me tell you, as a carnivore and gluten-eater, I loved this meal. So much so that I re-heated the leftovers and ate it again for dinner the day that I made it.
My goal was to make a bean purée (ish) topping. I love to eat beans. They’re full of protein and add so much to most any dish. But, I didn’t want it to taste like I’d just opened a can of beans and mashed them up. So I added things like a touch of lemon and vinegar for acidity and brightness, butternut squash for creamy richness, and cayenne for a hint of spice.
Which all tasted great topped with these super cute microgreens. Hello yum! Hello packed with nutrients!
I mixed up a lemony dressing to toss the microgreens in. Note: wait until right before serving to toss them. They will wilt if left too long (lesson learned). If you have extra dressing, just save it for tomorrow’s lunch, use it for drizzling on some soup, or make a double batch of these yummy treats and have a party!
I’m seriously digging crispy pan fried tofu these days. I love to sprinkle it with lots of cayenne and a bit of ginger (plus salt and pepper). In a super hot pan they’ll cook in no time at all.
The tofu gets spread with beans and topped with the microgreens (mine were kinda swimming in the dressing, so I had to quickly consume as many as possible – not a problem).
The perfect little gluten-free, vegan treat for lunch, dinner, snack, appetizer… maybe even for breakfast!
Happy Eating!
Ingredients
- 1 C black beans (if canned, drained and rinsed)
- 1/4 C water
- 1 T lemon juice
- 1 t rice vinegar
- sprinkle cayenne
- 1/4 C mashed butternut squash or sweet potato
- to taste salt
- to taste pepper
- 1/4 C lemon juice
- 1 T parsley, minced
- 1 t mint, minced
- 1 T green garlic/green onion/chives/garlic, minced
- to taste salt
- 2-3 T olive oil
- 1-2 C microgreens
- olive oil, for frying
- 14 oz. tofu (extra firm or firm)
- to taste salt
- to taste pepper
- to taste cayenne
- to taste ground ginger
Instructions
- Heat beans, water, 1 T lemon juice, rice vinegar, cayenne, squash, salt, and pepper in a saucepan over medium-low heat for about 10 minutes, stirring occasionally. Mash, taste and adjust seasoning if needed, and set aside and keep warm.
- Whisk lemon juice, parsley, mint, green garlic, and salt. Stream in olive oil while whisking. Taste and adjust seasoning if needed. Set aside.
- Heat a large skillet over medium-high. Add olive oil. Add tofu and sprinkle with salt, pepper, cayenne, and ginger. Cook for about 2-3 minutes per side, or until golden brown and crispy. Work in batches so the pan isn't overcrowded, adding more oil as needed. Set on a paper towel lined plate as they are done.
- Spread beans on top of tofu, toss microgreens with dressing (right before serving, being careful not to overdress, as they will get soggy) and place them on top of the beans.
