For over a decade, baked tofu has been a staple in my kitchen. I first discovered its chewy, nutty goodness in the summer of 2011 while studying abroad in Dunedin, New Zealand. One weekend at the local farmers market, I came across baked tofu—a version I had never tried before—and I was instantly hooked. Prior to that experience I had eaten a lot of bad tofu. I was always drawn to the appeal of a plant-based protein but had no idea how to make it taste so good.
Since then, baked tofu has remained a favorite for its versatility, subtle flavor, and ability to absorb marinades, sauces, and seasonings. It’s a reliable, protein-packed ingredient that I always keep on hand. In this article, I’ll walk you through how to make Easy Baked or Air Fried Tofu, explore ways to enjoy it, and highlight some key nutrition facts about tofu.
Can You Freeze Tofu in Its Package?
Yes, you can freeze tofu in its original package. Freezing changes the texture, making it firmer and spongier, which helps it absorb marinades more effectively. If the tofu is in a sealed, water-packed container, you can place it directly in the freezer. If the package is already opened, drain the tofu and store it in an airtight container before freezing. When ready to use, let it thaw in the refrigerator, then press out any excess moisture for the best texture.
Frozen Tofu Tip: For an even crispier, more flavorful result, try tearing the thawed tofu into bite-sized pieces instead of cutting it into cubes. This creates more surface area, allowing it to soak up marinades and crisp up beautifully when baked or air-fried.
Why I Make This Easy Air Fryer Tofu Recipe
Incredible Texture: Crispy on the outside with a chewy, satisfying bite. Versatile: A perfect addition to salads, bowls, stir-fries, and more. Easy to Prepare: Requires minimal ingredients and hands-on time. Great for Meal Prep: Make a batch in advance for quick, effortless meals. Plant-Based Protein: A delicious way to add more protein to your diet.
Because I eat mostly plant-based, having quick and easy protein options makes maintaining a balanced diet effortless. This recipe is a go-to for busy weeks when I need a nutritious meal in minutes.
Ingredients
Unlike some crispy tofu recipes that call for cornstarch or extra coatings, I keep it simple with just two essential ingredients:
Tofu (Firm or extra-firm)
Oil (Avocado oil, sesame oil, or another high-heat option)
Other optional ingredients include seasonings such as garlic powder, onion powder, salt, and nutritional yeast
Oven: Preheat to 425°F. Position the rack in the middle or upper half of the oven.
Air Fryer: Preheat to 375°F for 3-5 minutes.
Step 2: Prepare the Tofu
Press the tofu: Remove excess water by using a tofu press or patting it dry with paper towels. This helps achieve a denser, chewier texture.
Cut the tofu: Slice into ½-inch to 1-inch cubes or slabs.
Toss in oi: In a large bowl, toss the tofu with the oil. Option to include any other seasonings with the tofu pieces, such as onion powder, garlic powder, salt, or nutritional yeast.
Arrange on a tray:
Oven: Line a baking sheet with parchment paper and arrange tofu in a single layer.
Air Fryer: Place tofu in a single layer in the air fryer basket (cook in batches if needed).
Step 3: Bake or Air Fry
Oven: Bake for 30-60 minutes, flipping halfway through. Remove when edges are golden brown and crispy.
Air Fryer: Air fry tofu for 12-15 minutes, flipping halfway, until golden and crispy.
Note: Cooking time may vary based on your air fryer or oven model, as well as the thickness of the tofu. Bake or air fry until golden and crispy, adjusting as needed for best results.
Step 4: Serve
Once done, enjoy the crisp tofu as is or toss in your favorite sauce or serve along side a delectable dip.
Here are some delicious ways to enjoy it:
Incorporated into a salad or roasted salad for extra protein like my Roasted Brussels Sprouts and Acorn Squash Salad
Mixed into a grain bowl with quinoa, farro, or rice
Add to a stir fry drizzled with soy sauce and other yummy flavors, served with brown or white rice
Tossed in a flavorful sauce and served over noodles topped with green onion
Paired with a dipping sauce like sweet chili sauce, peanut sauce or tahini dressing
Chopped into a taco filling topped with beans, avocado, and a few dashes of your favorite hot sauce.
Smothered in bbq sauce and served over mashed potatoes and corn for a delicious comforting meal.
Health Benefits of Tofu
Tofu is a great source of plant-based protein with several health benefits. It provides all nine essential amino acids, making it a complete protein that supports muscle repair and overall health. With about 8–10 grams of protein per 3.5-ounce (100g) serving, it’s a solid plant-based option for vegetarians, vegans, and flexitarians.
Its unsaturated fats may help lower cholesterol, promoting heart health. Additionally, tofu is a natural source of omega-3 fatty acids, which have anti-inflammatory properties that further support cardiovascular health. Regularly incorporating tofu into a balanced diet may contribute to better blood vessel function, lower blood pressure, and reduced overall cardiovascular risk.
Rich in calcium and magnesium, tofu also supports strong bones. The phytoestrogens it contains may help with hormone regulation. If you choose fermented varieties, you’ll also get probiotics that support digestion and gut health.
Tips for the Best Baked or Air Fried Tofu
Press It Well: Use a tofu press or a heavy object to remove excess water for better texture and crispier results.
Don’t Overcrowd: Arrange tofu in a single layer for even crisping.
Use High Heat: A higher temperature helps create crispy edges.
Adding Sauce and Marinade: If you want extra crispy tofu, toss it in sauce after cooking to keep the texture intact while adding flavor. If crispiness isn’t a priority, marinate the tofu for at least 30 minutes before baking for deeper flavor absorption.
Nutrition Spotlight: Tofu 101
What is Tofu?
Tofu is a plant-based protein made by coagulating soy milk and pressing it into solid blocks. It provides all essential amino acids, making it a complete protein. It’s also rich in iron and calcium, making it a powerhouse ingredient for plant-focused diets.
How Does Tofu Taste?
Tofu has a mild, slightly nutty flavor and acts as a blank canvas, absorbing the flavors of marinades, sauces, and seasonings.
Different Types of Tofu
Silken Tofu: Soft, smooth, and custard-like. Best for soups, smoothies, and creamy dishes.
Soft or Medium Tofu: More structured than silken but still delicate. Great for soups and braised dishes.
Firm Tofu: Holds its shape well and is perfect for grilling, frying, baking, and stir-fries.
Extra-Firm Tofu: The most solid variety, best for dishes requiring a sturdy texture like kebabs and stir-fries.
Sprouted Tofu: Made from germinated soybeans for a nuttier flavor and higher digestibility.
The Various Types of Tofu
Silken Tofu: This is the custard of tofu. Silken tofu has a soft and smooth texture. It is made by coagulating soymilk without curdling it into solid blocks. It is delicate and often used in soups, smoothies, and as a vegan scrambled egg. This tofu variety has the highest water content.
Soft or Medium Tofu: Soft or Medium tofu has a lower water content when compared to silken tofu. During processing, the soy milk is coagulated into a solid block. This variety is great in soups and other dishes where a softer texture is desired.
Regular or Firm Tofu: Firm tofu has a solid tense texture. It is best used for grilling, frying, baking, and stir-frying. This tofu is an excellent choice for crispy baked tofu.
Extra Firm Tofu: The firmest variety of tofu, extra firm tofu, holds its shape the best. This variety is used for kebabs, stir-fries, and other dishes that require it to maintain its shape. This type boasts the lowest water content among the tofu varieties.
Bonus – Sprouted Tofu: Sprouted tofu is made with soybeans that have partially germinated prior to processing. The texture is similar to firm and extra firm tofu with a slightly nuttier flavor.
Final Thoughts
If you’re looking for an easy, high-protein addition to your meals, baked or air-fried tofu is a fantastic option. It’s a simple yet satisfying way to embrace plant-based eating, whether you’re fully vegetarian, flexitarian, or just looking to incorporate more plant foods into your diet. Enjoy experimenting with different flavors and different recipes to find your favorite way to serve it!
Both Oven Baked and Air Fryer Tofu's create crispy, delicate, and dense tofu. This Easy Oven Baked or Air Fryer Tofu is excellent served tossed in your favorite sauce, served with a dipping sauce, or use in a salad, sandwich, or wrap!
Course Appetizer, dinner, lunch, Main Course, Salad
Cuisine human
Servings 2
Calories 233kcal
Ingredients
1blockextra firm tofu(14-16oz)
2tbspavocado oil
salt to taste
Instructions
Preheat
Oven: Preheat to 425°F. Place the baking rack in the middle or closer to the top half of the oven.
Air Fryer: Preheat your air fryer to 375°F for about 3 to 5 minutes.Â
Prepare Tofu
You want to remove excess water from the tofu (a very important step!). To do this, drain the tofu using a tofu press or pat the tofu dry(ish) with paper towels or kitchen linens. See recipe notes.
Cut the tofu into 1/2-inch to 1-inch slices or cubes. Place the tofu in a single layer on a baking sheet lined with parchment paper.
Oven: Place the tofu in a single layer on a baking sheet lined with parchment paper.
Air Fryer: Place the tofu in a single layer in air fryer basket (this might take 2-3 rounds of air frying depending on the amount of tofu you are making).Â
Bake or Air Fry Tofu
Bake: Bake the tofu for 30-60 minutes, flipping halfway through. Remove the tofu from the oven when the edges are golden brown and the tofu is crispy.
Air Fry: Cook the tofu in the air fryer for about 12-15 minutes, flipping halfway through cooking, until the tofu is golden brown and crispy on the outside.
Serve
Once done, remove from the oven and toss in your favorite sauce, serve it with a dipping sauce, or use it in a salad, sandwich, or wrap!
Notes
Pressing Tofu: Pressing tofu removes moisture, allowing for the tofu to hold its shape for stir-fries, grilling, and baking. Check out this article from The Spruce Eats for more details on Pressing Tofu to Remove Moisture.Â
Air Fryer Frozen Brussels Sprouts with Horseradish Aioli
Crispy Air Fryer Frozen Brussels Sprouts made with minimal prep. A quick and easy side dish or appetizer, served with a bold horseradish aioli.
These Air Fryer Brussels Sprouts with Horseradish Aioli are a healthy veggie side dish that comes together with easy steps and minimal prep, ready in under 30 minutes. The air fryer creates perfectly crispy sprouts, while the creamy aioli adds a bold, tangy kick that enhances their natural flavor.
This simple side dish is faster and more convenient than traditional oven-roasted Brussels sprouts. It is a great way to add a flavorful, nutrient-packed vegetable to any meal without taking up extra time. Whether you serve them as an appetizer, snack, or side, these crispy Brussels sprouts are an easy and delicious option.
Why I Love This Recipe
Saves oven space:Â Great for holiday meals like Thanksgiving when the oven is packed with turkey, stuffing, and casseroles.
Crispy & quick:Â The air fryer makes Brussels sprouts golden and crispy in minutes with minimal oil.
Simple Recipe:Â I love that this recipe is simple with simple ingredients.
Nutritious & satisfying: Packed with fiber, vitamins, and antioxidants, they’re a flavorful way to add more veggies to your plate.
Perfect appetizer or side:Â Serve them as a crispy, fry-like snack with a dip or the perfect side dish for any meal on busy weeknights.
For a bold, tangy dip, try my Creamy Horseradish Aioli! It’s quick, easy, and the perfect match!
Ingredients for Air Fryer Brussels Sprouts
Brussels Sprouts
12 oz (about 3 cups) frozen Brussels sprouts – A fiber-rich, nutrient-dense veggie packed with vitamin C, vitamin K, and antioxidants. Alternatively, if you have fresh Brussels Sprouts you can always use those! Fresh and Frozen Brussels Spouts are available in most grocery stores.
Seasoning & Oil
2 Tbsp avocado oil – A heart-healthy oil with a high smoke point for crispy, golden sprouts. You can also use extra virgin olive oil or an olive oil spray.
¼ tsp kosher salt – Enhances flavor without overpowering.
¼ tsp freshly cracked black pepper – Adds a subtle kick and depth of flavor.
Dipping Sauce
Horseradish Aioli – A creamy, tangy dip that balances the crispy texture with bold flavor.
This quick and easy nutrient-packed recipe makes a fantastic side dish or crispy appetizer that fits a flexitarian lifestyle. It has simple seasonings, while being plant-forward, and delicious!
How to Make These Crispy Brussels Sprouts in 3 Simple Steps!
Brussels Sprouts
Preheat the air fryer to 375°F (190°C).
In a large bowl, toss 12 oz (about 3 cups) Brussels sprouts with 2 Tbsp avocado oil, ¼ tsp kosher salt, and ¼ tsp fresh cracked black pepper, no need for extra spray!
Arrange the sprouts in a single layer ion your air fryer basket then air fry for 12-15 minutes, shaking halfway through. Cooking time may vary so check to see the sprouts are tender and crispy before removing from the air fryer. Add another few minutes if you think they need it!
Serving & Garnishes
Arrange the cooked Brussels on a platter.
Garnish with fresh herbs, red pepper flakes, grated parmesan, a little salt, or a squeeze of lemon juice, if desired.
Serve as-is or pair with a flavorful dip.
Horseradish Aioli
For a bold, tangy dip, mix ¼ cup mayonnaise, 1 Tbsp prepared horseradish, 1 small garlic clove (minced), 1 tsp lemon juice, and ½ tsp Dijon mustard in a small bowl. Taste and adjust—add more horseradish for heat, extra lemon juice for brightness, or a pinch of salt and pepper to balance the flavors. Cover and refrigerate for at least 15 minutes before serving.
Flavor Variations
Balsamic Glaze: Drizzle with balsamic reduction or balsamic vinegar after air frying for a sweet-savory twist.
Parmesan Brussels Sprouts: Toss with grated Parmesan in the last 2 minutes of cooking.
Buffalo Brussels Sprouts: Toss in buffalo sauce after air frying for a spicy kick.
Maple Dijon: Mix 1 Tbsp maple syrup and 1 tsp Dijon mustard, then drizzle over the Brussels sprouts before serving for a tangy-sweet finish.
You can serve these air-fried Brussels sprouts in many ways. My favorite is as a simple appetizer, just like you’d find at a restaurant.
Here are three other delicious ways to enjoy them:
As an easy side dish: Pairs well with roasted chicken, grilled tofu, or a hearty grain bowl.
In a salad: Toss with quinoa, dried cranberries, parmesan cheese, and toasted pecans for a warm Brussels sprouts salad.
With pasta: Mix into pasta with a garlicky olive oil sauce for a quick and easy meal.
Storage & Reheating Tips
Storage: Keep leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating: Pop them back in the air fryer at 350°F for 3-4 minutes to regain crispiness, or reheat in a skillet over medium heat. Avoid microwaving, as it can make them soggy.
Why I Love to Cook with Frozen Vegetables
I adore this recipe not only for its speedy, straightforward, and delightful preparation of frozen Brussels sprouts but also for its gluten-free, dairy-free, and vegan attributes, making it an excellent choice for gatherings where there are multiple food allergies and intolerances to consider.Â
Frozen vegetables are just as nutritious as fresh, and keeping them stocked makes it easier to add more veggies to meals without worrying about spoilage or last-minute grocery trips. A few of my freezer staples include peas, corn, spinach, mixed vegetables (carrots, peas, corn), stir-fry blends (bell peppers, mushrooms, green beans), artichokes, and riced cauliflower.
More Recipes like this Air Fryer Frozen Brussels Sprouts with a Horseradish Aioli
Like these recipes? Check out these other air fryer and brussels sprouts recipes!
In a bowl, mix mayonnaise, prepared horseradish, garlic, lemon juice, and Dijon mustard.
Adjust flavors to your liking (extra horseradish for heat, more lemon juice, salt, or pepper). Cover and refrigerate for at least 15 minutes. This sauce can be made in advance.
Ever wonder how to make boxed Mac and cheese better? With just a few simple upgrades, you can take it from basic to bold! Make your boxed Mac and cheese extra creamy with more flavor and nutrition!
A box of Annie’s or any boxed mac and cheese is already a classic comfort food, but with a few simple upgrades, you can take it to the next level. Whether you’re a college student looking for a quick meal or just craving something nostalgic, these hacks add depth of flavor with just a few extra minutes of effort. Some of them even include a quick meal secret ingredient to make your mac and cheese taste homemade!
Start with Foundational Improvements
These simple swaps will instantly improve texture and flavor.
1. Use Milk Instead of Water
Swap out the water for non-dairy milk, whole milk or half-and-half to create a creamier sauce. Add a pat of butter for extra richness.
2. Extra Cheese Hack
Stir in shredded cheddar cheese, gouda, parmesan, or mozzarella for a more flavorful, gooey sauce. You can even added slices of American cheese.
3. Make It An Extra Creamy Mac
For a creamier Mac, stir in a spoonful of cream cheese, a dollop of sour cream, or Greek yogurt to add a rich, velvety texture.A little olive oil or a little butter is another flavorful way to give the dish a more velvety mouthfeel.
Boost the Texture and Nutrition
Add-ins that make it heartier and more balanced.
4. Add a Protein Boost
Adding a protein is an easy way to bump up the nutrition. You can make mac and cheese more satisfying by adding a protein-rich ingredient:
Shredded or diced chicken – Rotisserie chicken, grilled, or even buffalo-style chicken
Cottage cheese or Greek yogurt – Stir it in for a creamy protein boost.
Plant-based options: Add cooked lentils, crispy chickpeas, edamame, or crumbled tempeh for extra texture and nutrients.
5. Mix in Veggies
This is my favorite way to upgrade Mac and cheese! Sneak in extra flavor and nutrition with these veggies!
Butternut squash chunks, pumpkin puree, or frozen riced cauliflower to add sweetness and creaminess. (I often call these my secret ingredients in mac and cheese because you can hardly tell they’re even in there!)
Caramelized onions or sun-dried tomatoes for a more intense, gourmet flavor.
Enhance the Flavor and Texture
Simple ingredients that pack a big punch and add extra crunch.
6. Spice It Up
Enhance the flavor with black pepper, garlic powder, smoked paprika, cayenne, or a splash of hot sauce for some heat.
7. Stir in a Spoonful of Mustard
A little Dijon or yellow mustard brightens up the cheese sauce and adds depth.
8. Top It Off with Crunch
Add texture with crushed crackers, panko breadcrumbs, or crispy fried onions—toast them in butter for extra flavor. Add Parmesan Cheese for crunchy cheesy bites.
Go Beyond the Box: Gourmet & Full Meal Upgrades
Transform boxed mac and cheese into a whole new dish.
9. Gourmet Flavor Upgrades
Take cooked macaroni to the next level by mixing in bold flavors and enhancing the flavor profile of the dish.
BBQ Mac – Add pulled pork and drizzle with BBQ sauce.
Buffalo Chicken Mac – Stir in shredded buffalo chicken and a little extra hot sauce.
Tex-Mex Mac – Mix in taco seasoning, black beans, jalapeños, and pepper jack cheese.
Chili Mac – Add a scoop of chili and some shredded cheddar.
Spinach Artichoke Mac – Fold in spinach, artichokes, and cream cheese.
French Onion Mac – Mix in caramelized onions and Swiss or gruyère cheese.
10. Turn It Into a Baked Casserole (The Best Cooking Hack!)
Make boxed mac and cheese feel homemade by baking it! Here’s a “no recipe” recipe! This version uses 2 boxes of mac and cheese and serves 4-6 people.
Cook the pasta from 2 boxes, but leave it slightly firm so it doesn’t get mushy.
Make the cheese sauce as usual, but stir in some shredded cheese, butter, and a splash of milk to make it extra creamy.
Season it up—garlic powder, smoked paprika, or whatever you like.
Spread it in a greased oven-safe dish and top with more cheese.
Mix some breadcrumbs or crushed crackers with melted butter and sprinkle over the top.
The last step! Bake at 375°F until golden and crispy, about 15-20 minutes.
That’s it, gooey inside, crunchy on top, and way better than straight from the box!
Upgrade Your Boxed Mac and Cheese Today!
With just a few simple tweaks, you can turn a basic box of mac and cheese into something rich, flavorful, and satisfying. Whether you’re adding extra cheese, mixing in protein, or baking it into a crispy casserole, these easy hacks make a big difference.
Which upgrade will you try first? Let me know in the comments or share your favorite mac and cheese trick!
This White and Garbanzo Bean Soup with Kale and Harvest Grain Mix is one of my favorite ways to enjoy a hearty, nourishing meal on chilly days!
This recipe is perfect for busy weeknights and it’s a 100% plant-based soup that combines white beans, garbanzo beans, and bright green kale with zesty tart lemon. The harvest grain mix adds texture and makes the soup filling, while simple spices enhance its comforting flavors.
Why I Love This Recipe
This soup brings comfort, flavor, and convenience together in one pot. Here’s why it’s a favorite:
Hearty Soup: This healthy hearty soup is satisfying and nutrient-dense!
Perfect for Busy Weeknights: I love that this recipe is quick and easy to prepare.
100% Plant-Based: As a Flexitarian, I love when a recipe is 100% plant-based. Enjoying more plant-based meals is environmentally friendly, supporting a more sustainable food system.
Super Easy To Make: With simple steps and minimal prep, this soup is quick to put together! This recipe is a great choice for easy weeknight meals.
Inspiration Behind the Recipe
Italian Wedding Soup is one of my favorite soups. I love the little pasta balls and the flavors of the veggies and broth. I wanted to create a similar soup that’s 100% plant-based. So, I swapped out meatballs for two types of beans and gave the soup a lemony finish. Optionally, you can add carrots for even more Italian wedding soup vibes.
Tools Needed
Large Soup Pot or Dutch Oven: Perfect for evenly cooking soups and holding all the ingredients with room to stir.
Cutting Board and Knife: For chopping veggies and prepping ingredients with ease.
Wooden Spoon or Ladle: Gentle on your cookware and ideal for stirring and serving.
Zester or Grater: Essential for adding fresh lemon zest to brighten up the soup.
Measuring Cups and Spoons: For accurate measurements to get the flavors just right.
Ingredients
Here’s a quick look at the key ingredients that make this soup flavorful, hearty, and nutritious.
White beans & Garbanzo beans: Mild and tender adding protein and fiber. I like to use butter beans, navy beans, or cannelloni beans for the white beans.
Harvest grain mix: Trader Joe’s Harvest grain mix provides that satisfying texture and bulk to the soup. If you don’t have that on hand farro, quinoa, pearl couscous, and even pasta works!
Kale: It holds up well in soups, adding color, texture, and nutrition. Plus, it’s a delicious winter veggie!
Lemon:Â Lemon zest and lemon juice add a burst of fresh acidity that brightens the soup.
Fresh parsley: adding a pop of color and a hint of freshness.
Substitutions and Add-Ins
Here are some easy substitutions and add-ins to customize this soup to your taste or to work with ingredients you have on hand.
Substitutions
Some simple substitutions:
Greens: Swap kale with other greens such as spinach, Swiss chard, or collard greens. Each green brings a slightly different flavor, and you may need to adjust the cooking time to ensure the greens are tender.
Beans: Any white beans, such as cannellini or great northern, are a great fit. If you don’t have garbanzo beans, try lentils or simply add extra white beans for a satisfying texture.
Canned beans are super convenient and ready to use, saving time when you’re in a hurry. However, dried beans have their own appeal. My favorite way to cook beans is in a pressure cooker or instant pot. It’s efficient and brings out a richer, firmer texture without the need for soaking!
Grains: If you don’t have a harvest grain mix on hand, use your favorite grain, such as quinoa, farro, barley. You can even use pasta in this recipe! Be sure to adjust the cooking time according to the specific grain’s instructions for perfect texture.
Lemon: If you don’t have lemon, swap it with lime.
Add-Ins
Some easy add ins:
Herbs and Spices: For added flavor, try a tsp of cumin for earthiness or red pepper flakes for a bit of heat. Add a couple of bay leaves to add earthy, peppery undertones. Fresh herbs like fresh basil, fresh cilantro, thyme or rosemary work well too, enhancing the soup’s aromatics.
MORE Lemon Zest: Adding extra lemon zest boosts brightness and brings out the soup’s fresh flavors even more.
Parmesan Cheese: Sprinkle grated Parmesan on top for a rich, savory touch. Use vegan parm or a dairy based parm is perfectly fine too (if you are not a strict vegan).
Extra Veggies: Add diced green pepper, carrots, green peas, corn, or a can of black beans for more texture and flavor. These additions bring a bit of sweetness and extra protein, making the soup even heartier and more satisfying.
Step 2: Add Seasonings and Kale
Stir in the thyme and smoked paprika. Add the chopped kale and cook for about 5 minutes, stirring occasionally, until softened.
Step 3: Add Broth and Beans
Pour in the vegetable broth, white beans, and garbanzo beans. Bring to a gentle simmer.
Step 4: Add Grains
Stir in the harvest grain mix. Cover and simmer for 20-30 minutes, or until the grains are tender.
Step 5: Finish with Lemon and Seasoning
Once the grains are cooked, stir in the lemon zest and juice. Let everything simmer for another 2-3 minutes. Season with kosher salt and pepper to taste.
Serving Suggestions
Garnish with freshly chopped parsley, and an optional  spritz lemon juice before serving.
This soup is delicious with crusty bread for dipping. You can also top each bowl with a sprinkle of Parmesan or a drizzle of good olive oil. For a lighter meal, serve with a simple side salad or roasted veggies.
Storage Suggestions
Proper storage can keep your soup fresh and flavorful for days. Here are some tips for storing your White and Garbanzo Bean Soup:
Airtight Container: Use an airtight container to store your soup in the fridge. Glass containers with tight-fitting lids are ideal as they prevent leaks and help preserve the soup’s freshness.
Freezer-Friendly Options: If you want to freeze the soup, use freezer-safe containers or heavy-duty zip-top bags. Leave a little space at the top for the soup to expand as it freezes.
A Dietitian Approved Recipe
This soup offers a balanced blend of nutrients that supports energy, satiety, health benefits.
Supports Hydration: The broth-based nature of this soup helps with daily fluid intake, aiding digestion and overall well-being. (one of the most underrated health benefits!)
High in Fiber: Both white beans and garbanzo beans are excellent sources of fiber, which supports digestion, helps regulate blood sugar, and promotes fullness.
Rich in Plant-Based Protein: Beans are packed with plant-based protein, making this soup filling and a great protein source for any diet.
Loaded with Vitamins and Minerals: Kale is a powerhouse of nutrients, offering vitamins A, C, and K, as well as calcium, potassium, and iron, which support immune health, bone strength, and circulation.
Complex Carbohydrates for Energy: The harvest grain mix (like farro, quinoa, or barley) provides complex carbs, which release energy slowly and help keep you fuller for longer.
This Bean Soup is so refreshing, yet cozy, uplifting, yet grounding and is perfect for any time of year, weather, or whatever! Serve it up with a side salad or big ole' chuck of fresh crusty bread for an amazing meal.
Stir in the chopped kale, dried thyme and smoked paprika. Cook for another minute.
Step 3: Add Broth and Beans
Pour in the vegetable broth, white beans, and garbanzo beans. Stir well and bring the soup to a gentle simmer.
Step 4: Add Grains
Stir in the harvest grain mix. Cover the pot and simmer for 20-30 minutes, or until the grains are tender.
Step 5: Add Lemon and Finishing Touches
Once the grains are cooked, add the lemon zest and lemon juice. Stir to combine and let the kale wilt for about 2-3 minutes.
Taste and season the soup with kosher salt and black pepper as needed. Garnish with fresh parsley before serving.
Notes
The nutrition facts for this soup can vary depending on the specific brands of ingredients used (such as broth or grain mix) and portion sizes. For the most accurate information, use a nutrition calculator with the exact ingredients you choose.However, this soup is a great source of plant-based protein, fiber, and essential vitamins, making it a nutritious and satisfying meal!
Easy Spicy Tuna with Crispy Rice A Must Try for Canned Tuna Recipes
An easy Spicy Tuna Bowl with rice, kimchi, and green onions is one of my favorite quick weeknight meals. When I have a bit more time and want to elevate it, I’ll crisp up the rice! This is one of my go-to canned tuna recipes!
So much easier and quicker than your usual tuna noodle casserole and a wonderful twist on the classic tuna salad. Plus, this Spicy Tuna with Crispy Rice and it’s perfect for those colder months when fresh produce is harder to come by. I love it paired with a big scoop of kimchi, kraut, or shelled edamame.Â
The spicy tuna mixture is super simple: just canned tuna, mayo, and sriracha, giving it that sushi roll vibe. The crispy rice? That’s the game-changer. I coat a pan with oil, add day-old cooked rice, and season it up. The rice gets beautifully crispy on the bottom, making a golden crust.
In this article, I’ll explain what makes Spicy Tuna with Crispy Rice so special, provide a step-by-step guide for making it, and spotlight canned tuna, the simple but mighty main ingredient.
Why I Love This Canned Tuna Recipe
Here are a bunch of reasons why I love this Spicy Tuna with Crispy Rice recipe!
Use that canned tuna: Canned tuna is a flexitarian pantry staple of mine that’s always on hand and super convenient.
Tuna is high in protein: It’s lighter but still filling and helps me meet my protein needs!
Ideal for a flexitarian lifestyle: If your flexitarian lifestyle doesn’t limit fish, this is a terrific staple weeknight recipe. It offers a fun twist on a spicy tuna poke bowl with no raw fish required!
Perfect for busy weeknights: When I need a quick, satisfying meal, this is my go-to healthy option.
Extremely versatile: I can add fresh ingredients like green onions or avocado if I have them.
Works great for meal prep: This recipe makes it easy to plan out quick dinners or even a quick lunch.
The Elements of Spicy Tuna and Crispy Rice
There are three main elements to this dish, the protein (Spicy Tuna), the grain (Crispy Rice), and the vegetable (Kimchi).
Spicy Tuna: The star here is canned tuna! Just mix it with mayo and sriracha! You can use oil-packed tuna or water-packed tuna.
Crispy Rice: Jasmine rice works best for a fluffy texture, but basmati or short-grain rice also works. A quick pan-fry creates that perfect golden-brown crust. I like to make my crispy rice with whatever leftover rice I have in my fridge! Here is my recipe for Crispy Rice with Leftover Rice.Â
Kimchi: Homemade or store-bought, kimchi adds a tangy, spicy kick. I love having it on hand for this dish and adding it to ramen bowls.
You can find store-bought kimchi in the refrigerated section of most grocery stores, Asian markets, or health food stores like Whole Foods. It’s also available online or at farmers markets for artisanal options.
Optional Garnishes: Top with sesame seeds, fresh herbs, avocado, scallions, spicy mayo drizzle, sesame oil, or rice vinegar for extra flavor.
Ingredient Substitutions & Add-Ins
Substitutions
Rice Alternatives: Swap jasmine rice for brown rice, cauliflower rice, or quinoa for a different texture and flavor.
Noodles: Out of rice? Serve the spicy tuna over noodles! This is my second favorite way to enjoy this spicy tuna recipe.
Kimchi Substitute: If you’re out of kimchi, try thinly sliced cucumber or radish for a fresh, crunchy alternative. You can even make a homemade cucumber salad. Make this by mixing thinly slice cucumbers, soy sauce, rice vinegar, sesame oil, garlic, and a touch of honey or maple syrup, then garnish with sesame seeds and chili flakes.
Add-Ins
Avocado Slices: Top with creamy avocado for added richness.
Red Onion: Thinly sliced red onion brings a fresh, crisp bite and subtle sweetness. It is perfect as a topping or mixed intothe tuna.
Red Pepper Flakes: For a spicy boost, add red pepper flakes to the tuna mix or sprinkle them on top of the crispy rice.
Fresh Herbs: Add brightness with a sprinkle of fresh parsley, basil, or cilantro.
Sesame Oil Drizzle: Finish with a drizzle of sesame oil for a subtle, nutty flavor.
How to Build This Spicy Tuna with Crispy Rice
Step 1: Make the Crispy Rice
Prepare a pot with a drizzle of oil over medium heat. Add a layer of cooked rice (like rice from a rice cooker) to the pot. Place the lid on and let the rice cook for 5-10 minutes, until it develops a golden, crispy layer at the bottom.
Tip: This crispy rice technique is inspired by Naz Deravian’s Tahdig from her cookbook Bottom of the Pot: Persian Recipes and Stories.
Step 2: Prepare the Spicy Tuna
While the rice cooks, in a medium bowl, mix together 1 can of tuna, a spoonful of mayo, and a squeeze of sriracha. Adjust sriracha to taste.
Step 3: Build the Bowl
Scoop the crispy rice into your bowl as the base. Add the spicy tuna mixture on top. Finish with a generous serving of your favorite kimchi.
Step 4: Add Optional Toppings
Maybe the most important part of this recipe are the toppings!
Customize your bowl with toppings like fresh herbs, julienned veggies (like carrots or cucumber), crunchy seeds, a drizzle of aromatic oils, a splash of soy sauce, or fresh ground pepper for added flavor and texture.
Storage Suggestions
If you have leftovers, transfer the spicy tuna and crispy rice to an airtight container and store it in the fridge. It’ll stay fresh for up to 2 days.
This recipe is delicious served cold, but if you prefer it warm, I recommend reheating the rice separately.
More Info on Canned Tuna
For a sustainable choice, look for labels like pole-and-line-caught, pole-caught, troll-caught, FAD-free, free school, or school-caught on canned tuna. Avoid brands that don’t list fishing methods. Top brands to consider are Whole Foods 365 and Safe Catch. For more tips, check out Seafood Watch’s article on choosing sustainable canned tuna.
Tuna Nutrition
Vitamin D: Tuna is a great source of Vitamin D! Other foods high in Vitamin D include salmon, sardines, and fortified dairy.
Protein: A 5 oz can of tuna provides around 30-35g of protein, depending on the type.Â
Fat: While relatively low in fat, tuna is packed with omega-3s, essential for heart, eye, and brain health.
Other Ways to Use a Can of Tuna
Besides a bowl of rice, here are more delicious ways to enjoy canned tuna:
Tuna salad with a bagel or crackers
Tuna Melt Sandwich
Tuna Pasta Salad with fresh herbs and crisp veggies (I love to make this with a cucumber yogurt dill sauce!)
Tuna Burgers: Form into patties and pan-fry for Crispy Tuna Cakes
Salad Nicoise: A fresh salad with tomatoes, hard-boiled eggs, olives, and tuna, tossed in a simple olive oil vinaigrette. I love this recipe when tomatoes are in season and spilling out of farmers markets in my area!
Want More Flexitarian Recipes?
I hope you enjoy reading this article as much as I enjoyed writing it! Below are some more tasty recipes.
This Spicy Tuna with Crispy Rice Bowl is my take on a popular appetizer that incorporates bite sized blocks of crispy scorched rice and dollops of spicy tuna. With 32g of protein and approx. 500 calories per serving, this meal is nutritious and delicious.
In a medium mixing bowl add tuna, mayonnaise, and siracha. Mix until combined. Set aside.
Crispy Rice
Heat the skillet or pot to medium-high heat. Add avocado oil.
Once the oil is heated, spoon in the rice, pressing the rice into the pan with the back of a rubber spatula or spoon.
Add rice wine vinegar and place the lid on the pot. You may wish to cover the lid with a dish towel however, be very careful not to burn the towel.
Cook the rice for 5 to 10 minutes. Option to check on the rice after 5 minutes but use a spatula to check the bottom of the pan or pot for browned/ scorched rice. If the color is to your liking remove it from the heat or continue to cook for the desired amount of time.
Build Your Bowl
Add crispy rice as your base. Add spicy tuna, kimchi, and scallions. Drizzle 1 tsp soy sauce and 1 tsp sesame seeds over top. Drizzle with the desired amount of siracha.
Notes
Crispy Rice: Option to use all rice, all quinoa, or a mixture or rice and quinoa. You can use sushi rice, basmati, or jasmine. Rice and Quinoa have the same water-to-grain ratio and cooking time and can be cooked together in 1 pot!Nutrition facts are estimated based on available ingredient data and preparation. Actual values may vary based on ingredients, measurements, and cooking methods used.For precise nutritional information, consult a registered dietitian or use your preferred nutrition calculator.
Craving something bold, creamy, and packed with flavor? This Cajun Shrimp Alfredo checks all the boxes. As a dietitian and flexitarian, I love meals that feel indulgent but still fit into a balanced lifestyle.
Juicy, Cajun-spiced shrimp are the star of this dish, paired with a lighter homemade Alfredo sauce that doesn’t skimp on flavor. It’s versatile too. Toss it with fettuccine for a comforting classic, spoon it over roasted veggies for a veggie-forward twist, or use it as a base for whatever protein you’re craving.
Simple ingredients, big flavor, and totally weeknight-friendly. This is the kind of meal I’m always excited to share with friends and family.
Why I love This Recipe
Simple Ingredients: This recipe is made with pantry staples and fresh produce, so you don’t need to hunt for fancy ingredients. Chances are, you already have most of what you need.
Lighter Alfredo: It’s rich and creamy but made with healthier fats and wholesome ingredients, giving you all the indulgence of a classic Alfredo without the heaviness. My lighter Alfredo sauce recipe.
Easily Dairy-Free: Plant-based swaps like cashew cream or non-dairy milk work beautifully, making this recipe flexible for different dietary preferences while keeping it creamy and flavorful.
Quick and Easy: Ready in under 30 minutes, it’s a weeknight win for when you want something delicious without spending hours in the kitchen.
Ingredients For This Dairy-Free Shrimp Alfredo Recipe
Spices: Increase the Cajun spices heat by adding more cayenne pepper or red pepper flakes.
Herbs: Add fresh thyme or oregano for an extra herbal boost.
Storage Suggestions
Store the Cajun Alfredo sauce in an airtight container in the refrigerator for 2-4 days. Reheat gently on the stovetop or in the microwave, adding a splash of milk, water or plant-based milk to restore its creamy texture.
Freezing Tip: For longer storage, freeze the sauce in a freezer-safe containers for up to 3 months. Thaw in the refrigerator overnight before reheating.
Bring a large pot of salted water to a boil. Cook the fettuccine pasta (12 oz) according to package instructions until al dente. Reserve 1/2 cup of pasta water, then drain the pasta and set it aside.
Step 2: Prepare the Shrimp
Pat the shrimp (1 lb) dry with a paper towel and season with Cajun seasoning (1 tbsp), garlic powder (1/2 tsp), salt, and pepper. Heat olive oil (1 tbsp) in a large skillet over medium-high heat. Add the shrimp in a single layer and cook for 2-3 minutes per side, or until pink and opaque. Remove the shrimp from the skillet and set aside.
Step 3: Combine Everything
Return the skillet to low heat. Add the carrot and celery to the skillet and sautee for 5 minutes. Once the vegetables are cooked add the cajun spices to toast for 1-2 minuties. Pour the prepared cashew Alfredo sauce over the sauteed vegetables and seasoning and stir to mix. If the sauce is too thick, add a splash of the reserved pasta water, 1 tablespoon at a time, until the desired consistency is reached.
Add the cooked pasta and cooked shrimp back to the skillet and gently toss everything together. Taste and season with additional Cajun seasoning (1-2 tsp), salt, and pepper, as needed.
Step 4: Serve & Garnish
Plate the Cajun Shrimp Fettuccine Alfredo while hot. Garnish with fresh parsley, red pepper flakes, and a lemon wedge for squeezing over the top (optional). Serve immediately and enjoy!
Notes
Nutrition Disclosure Please note that nutrition facts for the Cashew Alfredo sauce recipe are not included. The nutritional content will vary depending on the specific ingredients and brands you use, as well as any modifications or serving sizes. For the most accurate information, I recommend calculating the nutrition facts using your preferred tool based on the exact ingredients you choose.
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