This Dense Bean Salad keeps you full for hours! Black beans, lentils, veggies, kale, seeds and a creamy, lemony dressing. High Protein, High fiber, anti-inflammatory (17 grams Protein, 14 grams fiber per serving. Gluten-free, Nut-free, option for soy-free)

This is my anti-inflammatory dense bean salad. Dense bean salads have been trending, and they are just amazing hearty meals with tons of beans and so many different combinations of flavors, textures, and veggies that you can add to them.

Beans, along with all of the vegetables and other ingredients in this salad, are a great source of fiber, protein, iron, and zinc.

The whole bowl has 65+ grams or more of protein, 50+ grams of fiber, 20+ milligrams of iron, and loads of vitamin C from the tomatoes, peppers, and lemon to help your body absorb all of that iron. There are omega-3s from the hemp seeds, along with pumpkin seeds, making this an incredibly nutrient-dense meal.

This is a great, budget-friendly, easy-to-put-together salad. There is no cooking involved. You just have to chop everything, make the dressing, toss it all together, and it’s ready. It’s also perfect for meal prep because the flavors enhance as the salad sits. The next day, it’s even more flavorful because the beans absorb all of that delicious dressing.

Serve this dense bean salad with tortilla chips, toasted sourdough or garlic bread, added to wraps or tacos, or served over grains, such as quinoa or farro. There are endless possibilities with this salad!

Why You’ll Love this Dense Bean Salad

• easy, no-cook meal, perfect for hot weather!
• packed with protein, fiber, vitamins, Antioxidants and minerals in every bowl
• Anti-inflammatory ingredients
• creamy lemon yogurt dressing sends the flavor profile over the top
• naturally gluten-free and easy to make nut-free and soy-free

Continue reading: Anti-inflammatory Dense Bean Salad with Creamy Lemon Yogurt Dressing

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Creamy, garlicky pepper white beans with spinach, finished with an irresistible crispy chickpea crumble, is the high-protein pantry meal I make on repeat, because it doesn’t even taste like a pantry meal. (20g protein, 13g fiber, 8mg iron. Soy-free with gluten-free and nut-free options)

This creamy garlic pepper sauce with beans and kale or spinach is fantastic on its own. But then we level it up with this crispy chickpea breadcrumb topping, which adds texture, another pop of flavor, and more even protein and fiber. Think high protein croutons!

There is tons of protein in this recipe (80 grams in the entire pan) along with about 52 grams of fiber and 32 milligrams of iron. There is protein from the beans, chickpeas, cashews, hemp seeds, nutritional yeast, and kale, along with loads of fiber from the beans, chickpeas, kale, and hemp seeds.

This is a nutrient-packed meal, and you can increase the protein and fiber even more, depending on what sides you serve it with. Serve it with a side of multigrain bread or a good sourdough to bump up the protein and fiber even more. It’s also rich in iron, folate, magnesium, potassium, and B vitamins, and it comes together pretty quickly.

You can also serve it over pasta, baked potatoes, or roasted vegetables. Or make a quick bean toast by topping bread with the creamy beans and air frying for 6 to 7 minutes for a super quick and satisfying lunch. It smells so good as it’s cooking. It smells peppery, cheesy, and heavenly. 

The crispy chickpeas on top are so addictive! You can use that topping over any pasta or salad. The topping alone is a must-make.

This recipe uses two cans of beans. The whole can of white beans will simmer in the creamy garlic sauce, while you are dividing up a can of chickpeas. Some of the chickpeas get blended into the sauce to make it creamy, and the rest gets crisped up to make this amazing breadcrumb topping.

Why You’ll Love Pepper Beans

• super easy pantry meal that doesn’t taste like a pantry meal
• High protein and fiber
• crispy chickpea-breadcrumb topping, you’ll want on everything
• naturally soy-free with easy gluten-free and nut-free options

Continue reading: Creamy Garlic Pepper Beans with Crispy Chickpea Crumble

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This easy jeera dal converts simple ingredients into incredible flavor! Red lentils cooked to creamy and scented with sizzling cumin, garlic, chili oil tadka. (gluten-free, soy-free, nut-free) 19 g fiber, 19 g protein!

Jeera means cumin, and dal means lentils. Together, they create a simple meal that doesn’t sacrifice flavor. This is a simple cumin-scented lentil soup that’s cozy and satisfying.

This is a simple recipe with everyday ingredients, but it makes such a delicious dal. It’s one of the simple, home-style dals that my mom used to make often.

I changed it up a little to make it slightly spicier and creamier with some non-dairy yogurt. If you cook the dal long enough, it becomes creamy on its own, so if you don’t want to add non-dairy yogurt, that works just as well.

We make this simple dal with red lentils (masoor dal), along with tomato and dried fenugreek leaves. While the lentils cook, we make an amazing tadka, which is a spiced oil with cumin seeds, green chili, and garlic. That tadka takes the dal to the next level!

This jeera dal is delicious served with your favorite Indian sides or sabzi! In the photo above, I’m serving it with my simple gobi aloo matar.

Why You’ll Love Jeera Dal

• easy to make with simple ingredients
• 30-minute recipe with tons of flavor
• while the lentils simmer, make the quick cumin spiced oil
• naturally gluten-free, soy-free, and nut-free

Continue reading: Jeera Dal (Indian Cumin-Scented Lentil Dahl)

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This Vegan hash-brown casserole has a crispy top, savory steak-style soy curls, fluffy tofu ’eggs.’ 27 grams of protein, rich in calcium, iron, and fiber, this is ultimate brunch centerpiece !
(27 grams protein, 8 grams fiber per serving! Gluten-free and nut-free with soy-free options.)

This casserole is based on the steak and eggs with hash browns from IHOP. I decided to turn it into a vegan casserole, so it has soy curls that are marinated and then baked along with onion, mushrooms, and peppers until everything starts to caramelize.

Then, we add crumbled tofu, seasonings, non-dairy yogurt or non-dairy cream, and vegan cheese. Spread that over everything, mix it up a little bit, and bake it again for a cheesy, 1-pan vegan steak and egg scramble.

While all of this is baking, we make our hash browns and crisp them in a skillet, then put them on top of the casserole before serving. You can actually serve the hash browns on the side or on top of the casserole.

I love making breakfast casseroles, like my eggs Benedict casserole and my Mexican egg casserole. In those recipes, I blend the tofu to make the egg mixture. I wanted to make a version where I didn’t have to use the blender, so there are fewer dishes to clean.

This is such a hearty breakfast, and it’s so delicious! For additional protein, you can add nutritional yeast and hemp seeds or more soy curls to the tofu mixture.

Why You’ll Love Hash Brown Casserole

• 27g protein
• hearty, cozy breakfast casserole packed with fluffy tofu “egg”, vegan “steak”, cheese, and veggies
• crispy hash brown topping
• Meal prep friendly!
• naturally gluten-free with nut-free and soy-free options

Continue reading: High Protein Hash Brown Breakfast Casserole (Vegan IHOP Copycat!)

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Seriously satisfying high protein salad with edamame, crispy tempeh, cabbage, carrots, kale, in a creamy peanut gochujang dressing. 23 gms of protein, meal prep friendly. (gluten-free, soy-free, and nut-free options)

This salad is so hearty, crunchy, and delicious. It has a ton of protein, fiber, vitamins, and iron. It packs over 100 grams of protein in the whole bowl, plus 30 grams of fiber, and 19 grams of iron. It’s also a great source of vitamins A, C, and K.

This is a salad that’s going to keep you satiated and satisfy your taste buds because there’s so much flavor in the dressing. I use a peanut gochujang dressing because that flavor combination is just fire. Everybody loves a peanut butter dressing, and we’re going to level it up with some gochujang. It’s so good!

There’s protein from the creamy peanut gochujang dressing, sesame seeds and peanuts, crispy, crumbled gochujang tempeh and edamame! We add lots of veggies for even more fiber, including cabbage, carrots, bell pepper, cucumber, snap peas, green onion, and kale. You can use whichever veggies you have on hand, and use more or less to taste. If you don’t like cabbage, use lettuce instead. If you’d like more carrots, add more carrots. Just play around with the amounts based on your preference.

Then we’re going to add crispy tempeh which has been toasted and coated in a sticky gochujang and lime zest glaze, which is so amazing in this salad. This is the best way to eat tempeh!

We also add some edamame. I like to cook the edamame a little, then add soy sauce and garlic because that adds another layer of flavor and texture to the gochujang salad. You can also add the edamame as is if you prefer.

Then there are sesame seeds and peanuts for added crunch and even more protein. The peanut butter dressing is very flavorful. If you’re allergic to peanuts, use almond butter or cashew butter instead.

Why You’ll Love Peanut Gochujang Salad

• amazing flavors and textures from creamy peanut butter, spicy gochujang, and lots of crunchy veggies, nuts, and tempeh
• packed with protein, fiber, and vitamins
• perfect for picnics, parties, and potlucks
• easy to make gluten-free, soy-free, and even nut-free

Continue reading: Crunchy Peanut Gochujang Power Salad

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High protein, bold chili ginger garlic beans with cumin tofu and spicy onion salad. 30 minutes recipe, serve on toast, fries, baked potatoes, in smashed tacos, wraps or bowl. nut-free and gluten-free, 22 grams protein and 10 grams of fiber)

When weeknight dinners feel a little same-old, these chili ginger garlic beans are about to wake things up. They’re saucy, punchy, and layered with heat, balanced by creamy cumin-lime whipped tofu and a quick spicy onion salad. It’s bold, high-protein, and done in about 30 minutes.

Pile them on toast, tuck it into a baked potato, a dip platter, over roasted veg, in a wrap or go full comfort mode over crispy fries. One recipe, many moods. I prepped these and my garlic vinegar chickpeas and serve them in so many ways – watch on my YouTube channel !

We are reimagining Indian food today with beans majestic, a plant-based spin on chicken majestic. If you want a more traditional vegan version of Indian chicken majestic, check out my tofu majestic recipe. It’s super easy and full of flavor!

When people think of Indian food, they tend to think of Indian curries. But Indian cuisine that goes so far beyond curries and other saucy dishes served with flatbread and rice. There are so many creative ways that you can serve classic Indian dishes!

These saucy, chili garlic curry leaf beans are basically taking the sauce inspired from my tofu majestic, simplifying it, and adding beans to it. And it works so beautifully! It’s saucy, spicy, delicious, and pairs really well with lots of different components.

We make the beans along with a creamy, whipped tofu and pair these with a quick onion ring salad. Then, we’re going to pair these components in lots of different ways: on toast, as a dip, over baked potatoes or crispy potatoes(chili cheese fries style), or as crispy tacos!

Why You’ll Love Chili Garlic Beans

• 1-pan white beans packed with amazing Indian flavors
• creamy, curry-inspired, blender tofu whip takes only minutes to make
• quick pickled onion salad adds tang and crunch
• versatile! 1 dish can be served 4 or more ways
• naturally nut-free with easy gluten-free option

Continue reading: Chili Ginger Garlic Beans (Majestic Beans) with Whipped Cumin Tofu and Onion Salad

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When you need a quick meal that doesn't compromise on flavor, these shrimp noodles in chilli garlic oil are exactly what you need! Tender shrimp, chewy egg noodles, and a glossy sauce in chilli garlic oil create a bold, spicy noodle bowl that's ready in just 30 minutes.

If bold flavors are your love language, these shrimp noodles in chilli garlic oil deserve a spot on your dinner table.

Slippery noodles coated in aromatic chilli garlic oil, juicy shrimp, and a handful of fresh herbs come together in a dish that's fiery, fragrant, and incredibly satisfying—all in under 30 minutes.

These shrimp noodles in chilli garlic oil are proof that a handful of simple ingredients can create restaurant-quality flavors at home.

The magic lies in the infused chilli garlic oil, where hot oil is poured over readymade chilli garlic crisps to release their smoky heat into the oil.

This intensely flavorful oil coats every strand of noodles, while succulent shrimp add a naturally sweet, juicy bite that perfectly balances the spice.

This easy one-pan recipe is perfect for busy weeknights when you're craving restaurant-style noodles without the wait.

Simple ingredients, quick cooking, and irresistible flavors make this a recipe you'll come back to again and again.

The post Shrimp Noodles in Chilli Garlic Oil | Easy 20-Minute Noodles Recipe first appeared on Flavor Quotient.

If you're looking for a curry that's luxurious, deeply aromatic, and surprisingly easy to make at home, this Thai lamb massaman curry deserves a spot on your table!

If you are looking for an authentic Thai fine dining experience at home, make this authentic Thai lamb massaman curry with tender lamb, creamy coconut milk, potatoes, and aromatic spice paste!

Slow-cooked until the lamb becomes irresistibly tender, this rich curry infused with coconut milk combines fragrant Thai spices, roasted peanuts and a delicate balance of sweet, salty, tangy, and warm flavors that make every bite unforgettable.

A rich, mildly spiced Thai curry that’s perfect for special dinners!

What is Thai lamb Massaman Curry?

Thai lamb massaman curry is one of Thailand's richest and most comforting curries, celebrated for its unique fusion of Thai and Middle Eastern flavors!

Unlike fiery red or green curries, massaman curry is mellow, creamy, and warmly spiced, thanks to ingredients like cinnamon, cardamom, cloves, cumin, coriander, and nutmeg blended into the curry paste.

Slow-cooked with tender chunks of lamb, creamy coconut milk, potatoes, onions and a touch of tamarind and palm sugar, the curry develops incredible depth and complexity as it simmers.

The result is a beautifully balanced dish where sweet, savory, tangy, nutty, and aromatic flavors come together in perfect harmony.

Served over fragrant jasmine rice and sprinkled with a generous amount of roasted peanuts, Thai lamb massaman curry is comfort food at its finest—rich enough for a special occasion yet simple enough to recreate in your own kitchen.

The post Thai Lamb Massaman Curry | Authentic Creamy Thai Coconut Lamb Curry first appeared on Flavor Quotient.

Chili Garlic Vinegar Chickpeas, 15 minute, bold ginger garlic heat and a vinegar snap. Use them on crispy potatoes, stuff pitas, smash tacos, toss salads, or top papadam nachos. Make once, meals and snacks all week. (gluten-free, soy-free, nut-free) 18g protein 15g fiber

These tangy spicy 15 minute chickpeas are wildly flavorful and so versatile. Ginger for warmth, garlic for depth, chilies for spark, vinegar for snap. Cook these once, and you’ve got a building block for the week. Put them on crispy potatoes, stuff a pita, smash a taco, toss a salad, or make fusion pappadum nachos!
These chili garlic vinegar chickpeas are inspired from my Nepali potatoes. I took that flavor profile and put it with the chickpeas, because it’s just so incredibly delicious. 

For the chickpeas, we’re making this dry sauce of garlic, ginger, and green chilies and also adding some whole spices, like mustard seeds and cumin seeds. We are adding vinegar in the end, so the chickpeas pick up that tanginess and aromatic flavors from the sauce and get so flavorful and tender.

Pappadum nachos below

They are just so addictive, especially served with the easy baked or air fried crispy potatoes strips.

You can serve these chickpeas and potatoes together in various ways: as a bowl with salad greens, to make papadum nachos, in smashed tacos, or stuffed into warm pita bread. No matter how you serve them, you are going to love them!

Why You’ll Love Chili Garlic Chickpeas

• easy, 1-pan chickpeas cook while the potato strips crisp up in the air fryer
• full of rich, deep Indian flavors
• versatile! Serve as a salad, nachos, tacos, or stuffed into a pita
• naturally gluten-free, soy-free, and nut-free

Continue reading: Garlic Vinegar Chickpeas with Crispy Potato Strips

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Have you ever whipped your tofu? This one simple trick turns a block of tofu into a creamy, versatile breakfast base – sweet or savory – that powers 9 different recipes. Make a batch, keep it in the fridge, and you’ve got easy vegan breakfasts ready all week long.

This video went viral!

Blending tofu into a thick, creamy base is a game-changer for breakfast meal prep. I whip up a batch, keep it in the fridge, and use it all week to make egg fry, omelettes, waffles, tofu chia pudding, protein pancakes, and so much more.

If I am planning to use it for only savory breakfast, I add the cornstarch and salt, otherwise I just blend tofu and water as the base and store it.

Try these whipped tofu recipes, and let me know other ways you use whipped tofu cream!

If you’d love to have all of these recipes in one place, here’s the free PDF guide I shared in my YouTube video — perfect for printing and keeping in your kitchen

Why You’ll Love Whipped Tofu

• Quick and easy to make.
• A protein-packed base with endless sweet and savory uses.
• Naturally gluten-free and nut-free.

You can also use whipped tofu in recipes such as pasta sauce and mozzarella cream, or to thicken curries and make them extra creamy.

Continue reading: 9 Whipped Tofu Breakfast Recipes You Need to Try

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This epic roasted garlic chili coconut tofu sandwich stars this toasty, flavor-packed chili-garlic-coconut chutney(Indian Vada Pav Chutney) that coats the tofu paired with this creamy, herbed yogurt sauce and tangy pickled cabbage. 18g Protein 7g fiber!

I am so excited to bring you another sandwich in my series of reimagining sandwiches inspired by popular Indian street food! This one is spicy, nutty, coconutty, sweet, crunchy, creamy, and tangy all at once. It’s such an incredible combination of flavors and textures.
Don’t miss all the summer sandwiches in the series! These are some of my best sandwiches, Big flavor, and nutrient dense! Watch me make them on my YouTube channel! 🌶️

These stacked, make ahead friendly sandwiches and the Indian jalapeño popper toasts (15g protein per toast!) and my Indian crispy Chikin tofu sandwich, all pack incredible flavor and also Protein and fiber!

We’re going to make this chili garlic coconut chutney, which is a dry condiment (lasun chutney) often found in vada pav, a popular Indian sandwich. Vada pav usually has that chutney and a green chutney, and then there is this fried fritter of potatoes that’s tucked into bread. It’s so delicious.

I’m taking that amazing chutney and adding it on top of some tofu slices and baking them, then using them to fill up the coconut tofu sandwich. We’re piling them high in the sandwich along with a creamy, cooling, herby yogurt sauce as well as some tangy pickled cabbage. You can also use other pickled vegetables in this sandwich and add some roasted veggies, as well. This is a very flexible sandwich. 

The main flavor component of this coconut tofu sandwich is that chili garlic chutney, so don’t skimp on it. Definitely make that chutney, and don’t skimp on the garlic or the chili when you do. They give it an amazing flavor.

You want to use super firm tofu for the best results, but extra firm tofu works, as well. I like to slice it thin, almost like deli slices, because the more surface area, the more flavor you get from all of that chutney.

The chili garlic chutney has loads of garlic that gets toasted, then process it up with toasted sesame seeds, peanuts, toasted coconut, and a good amount of Kashmiri chili powder. I use Kashmiri chili powder a lot in my Indian recipes. If you don’t have it, you definitely need to get some. It has a very distinctive flavor and isn’t overly hot, so you can use it in non-Indian recipes, as well, in place of paprika. It adds beautiful color and amazing flavor. You can find Kashmiri chili powder online or at Indian grocery stores.

We make the yogurt sauce with yogurt, herbs, lime juice, and a little maple syrup to balance the savoriness. The pickled cabbage is simply cabbage pickled with vinegar, salt, sugar, and pepper flakes. You can use the same ingredients to pickle other vegetables, like cucumber, radishes, or onions, as well.

This sandwich has amazing flavors and textures in every bite!!!

Why You’ll Love this Coconut Tofu Sandwich

• toothsome tofu smothered in toasty, flavor-packed chili garlic coconut chutney
• creamy, herbed non-dairy yogurt sauce
• crunchy, tangy pickled cabbage contrasts all of those rich, deep flavors
• easily made gluten-free, nut-free, and soy-free

Continue reading: Chili Coconut Garlic Tofu, Pickled Cabbage Sandwich (Vada Pav Chutney Tofu Sandwich)

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This spin on Indian chilli cheese toast is absolutely decadent and delicious. It’s sort of like an Indian-inspired jalapeño popper cheese toast! Each toast has 10-15gm Protein, and ready in 15 minutes!

This is another recipe in my series of amazing, hearty summer sandwiches inspired by popular Indian sandwiches. I’m reimagining those sandwiches or components from those sandwiches. The goal is to create sandwiches with lots of texture and flavor while also making them hearty, high in protein and fiber, easy to make, and perfect for an easy summer lunch. These toasts boast 10 to 16 rams of protein and 5 to 7 grams of fiber per toast!

Don’t miss the other sandwiches in this series: my coconut tofu sandwich and curry leaf tofu sandwich!

Indian chilli cheese toast is usually very simple. It doesn’t have anything other than green chillies and cheese, sometimes with a few veg like onion and peppers, herbs, and seasonings. The two main ingredients are shredded cheese and green chillies. It doesn’t have any bean chili. This is all about green chilli.

That combination of green chillies, cheese, salt, pepper, and chaat masala tastes incredible, so I took that idea and added tofu for extra protein and volume. I also added nutritional yeast for more flavor and protein and hemp seeds for even more protein. Then, I added a generous amount of green chillies, piled everything onto toasted sourdough, and broiled it.

Most of the time involved is simply chopping the vegetables and green chillies and crumbling the tofu. After that, it only takes about three minutes under the broiler.

I also make a crispy tempeh and garlic topping to level up the texture and flavor and add even more protein. The crispy garlic is incredibly delicious on top. I add Kashmiri chili powder to the tempeh for color and that deep Kashmiri chili flavor, along with lime zest. All of these flavor combinations are just heavenly.

Depending on the size of your toast and how much filling you use, you can get anywhere from 10 grams of protein up to 16 grams of protein per slice. It also depends on the bread you’re using. Whole grain bread usually has even more protein! If you want to keep it gluten-free, use gluten-free bread, a gluten-free tortilla, or my almond flour gluten-free naan as the base.

You can broil these chilli cheese toasts, air fry them, or even put them on a grill. This recipe is crispy, cheesy, spicy, zesty, and packed with incredible flavor and texture. It’s an absolutely fabulous combination. You need these cheese toasts in your life! And see recipe notes for more flavor combinations!

Why You’ll Love Chilli Cheese Toasts

• crisp bread topped with creamy chilli-cheese mixture that turns golden brown in the oven
• crispy, savory, tangy crumbled lime tempeh topping adds even more flavor and texture!
• easy to make ahead and assemble as needed
• easily made gluten-free, soy-free, and nut-free

Continue reading: Chilli Cheese Toast with Crispy Lime Tempeh -High Protein

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This crispy curry tofu sandwich has amazing, sweet-and-savory garam masala caramelized onions, curry leaf chilli oil glaze and a creamy yogurt sauce with swirls of chili oil. It’s sort of an Indian-inspired hot honey situation, and it’s so delicious!

This summer I am bringing you sandwiches inspired by popular Indian sandwiches. This one is a crispy spicy Chikin sandwich made vegan with crispy tofu that is coated in a curry leaf chili oil glaze, topped with garam masala caramelized onions (these are soooooo good) and paired with a herby cooling yogurt sauce. This sandwich packs so much flavor and texture.

Unlike the usual crispy chicken sandwiches that have a batter and are deep fried, we’re making a coating with cornstarch, white rice flour, and plenty of spices. The tofu gets tossed with oil, coated in the mixture, and then baked or air fried. The white rice flour and cornstarch make everything super crispy, and the tofu is ready in about 15 minutes.

While the tofu gets crispy, we caramelize onions with garlic, garam masala, and black pepper until everything turns golden brown. These sweet, umami-filled peppery onions take the sandwich to the next level.

Then, we make the curry leaf chili oil glaze. This is the biggest star of the sandwich. The glaze is sweet, spicy, zesty, and packed with curry leaf flavor. It makes the tofu juicier and pairs amazingly with the rest of the sandwich.

We also stir some of the glaze into a yogurt sauce made with fresh herbs, such as cilantro, mint, or parsley. Then everything gets layered into a sandwich, wrap, grain bowl, or salad bowl. Each component is ridiculously delicious on its own, and together they become four times more ridiculously delicious! You can use these components separately as well. That crispy tofu is an amazing addition to bowls, wraps or salads. The curry leaf chili oil glaze is fantastic to add to any creamy dip or yogurt, to drizzle over curries , or use as salad dressing! The yogurt sauce is a fantastic dip! These components, can also be paired to make a wrap or a bowl without the bread! Every bite is an explosion of textures and flavors.

It was a struggle to name the sandwich if you have ideas for a better title do let me know!

Why You’ll Love Crispy Curry Tofu Sandwiches

• Indian-inspired sandwich with tons of amazing flavors and incredible textures
• garam masala caramelized onions add so much flavor and texture
• versatile! Serve as a sandwich, wrap, salad, grain bowl, etc.
• each component can be used separately!
• easily made gluten-free, soy-free, and/or nut-free

Continue reading: Indian Hot “honey” Curry Tofu Sandwich with Garam Masala Caramelized Onions

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