Stay cool and eat clean with this Whole Food Plant-Based Summer Meal Prep! In today’s video, we are sharing one of our favourite summer dishes — a protein-packed pasta salad with marinated tofu and fresh veggies, plus a few other easy WFPB salad ideas perfect for hot weather.
All recipes are or can be:
100% Whole Food Plant-Based
Oil-Free
Dairy-Free
Gluten-Free
These meals are great for picnics, work lunches, or lazy summer nights when you don’t want to cook.
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Tofu pasta salad (2 Servings)
Ingredients
250 grams soba noodles or your favorite pasta
250 grams extra firm tofu
Marinades:
4 Tbsp olive oil (or aquafaba if you are oil free)
6 Tbsp balsamic vinegar
2 tsp dried basil
4 cloves garlic, minced
Salt and pepper to taste
Veggies:
1 cup chopped broccoli
1 cup chopped cauliflower
1 cup chopped mushrooms
1 cup matchstick carrots (or chopped small)
1 big handful baby spinach
Instructions
Prepare the tofu:
Score the tofu and pull it apart into small, bite-sized pieces.
Heat 1 tsp olive oil in a frying pan and fry the tofu pieces until golden brown. or bake in oven if you are oil free.
Make tofu marinade:
In a bowl, combine 2 tbsp olive oil, 3 tbsp balsamic vinegar, 2 minced garlic cloves, ½ tsp salt, ½ tsp dried basil, and pepper to taste.
Once tofu is golden, add it to this marinade and toss to coat. Set aside.
Make the dressing:
In a large measuring cup or bowl, mix 2 Tbsp olive oil, 3 Tbsp balsamic vinegar, 1 tsp dried basil, 2 minced garlic cloves, 1 tsp salt, and pepper to taste. Set aside.
Cook the pasta:
Boil the soba noodles or your pasta according to package instructions. Drain when done.
Prepare the veggies:
Chop all veggies.
Boil or steam broccoli, cauliflower, and carrots for 4–5 minutes, keeping them slightly crunchy.
Add mushrooms for the last 30 seconds, then drain.
Return veggies to the pot and place the handful of spinach on top to wilt with the residual steam.
Combine everything:
Add the drained pasta into the pot with the veggies.
Add the marinated tofu and toss gently to combine all ingredients.
Pour over the dressing and toss lightly again.
Taste & serve:
Adjust salt or add more balsamic vinegar if desired.
Enjoy this fresh, colorful, protein and fiber packed summer meal!
Notes
This pasta salad is delicious served cold or at room temperature — perfect for meal prep, picnics, or quick lunches.
Store leftovers in an airtight container in the fridge for up to 3 days.
Potato salad:
Baby potatoes cooked and cooled off a bit - I do like eating my potato salad warm
Your fav veggies. We use peppers, green onions, celery, baby spinach, no wet ingredients like tomatoes or cucumbers but you can if you like, I guess.
Add mayo - we usually make our own tofu mayo but where we are at the cottage right now there is no silken tofu to be found anywhere so if you have access to silken tofu I will leave our homemade, oil free mayo recipe below made as well as another one made with aquafaba. Also add 1/2 tsp of Kala Namak some salt and pepper. You can add fresh herbs that you love…whatever floats your boat like Carol Henry says! Love that saying! Lol You can even add some corn! Oh corn…let’s add some corn. That would be soooo good! And some peas too! For more protein! Yes frozen peas! Thawed of course! Mmm mmm mmm
Oil free WFPB mayo recipes:
1 box(12oz) of silken firm or extra firm tofu
1 tsp apple cider vinegar
1/2 medium lemon squeezed
1 tsp maple syrup
1/2 tsp garlic granules
1/2 tsp mustard or mustard powder
pinch of salt
Mix all ingredients in a blender and adjust to your tastebuds if needed. you may want more lemon or garlic or even more salt or a bit more maple syrup.
Non tofu WFPB mayo recipe:
⅓ cup aquafaba
¾ cup raw cashews
1/2 small lemon juiced
1 tsp maple syrup
1/2 tsp onion powder
1/2 tsp garlic granules
1/2 tsp mustard powder
1 tsp apple cider vinegar
2 teaspoons white vinegar
pinch of salt
Place all ingredients in a high speed blender and enjoy!
Both mayo recipes will thicken in the fridge when cooled.
Simple salad recipe:
We used peppers, tomatoes, cucumbers and green onions
top with a bit of olive oil or aquafaba
add hemp seeds, nutritional yeast, pumpkin seeds salt and pepper! Enjoy!
Can opener we used: https://amzn.to/4keiZDh
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Chapters
00:00 intro
01:00 Starting potato salad
04:09 Simple Salad
09:00 Potato Salad
14:47 Tofu Pasta Salad
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