Tofu Hummus Sandwich, a cheap vegan meal, the last recipe in my series of lunches and dinners for a week for just $49.
For those of you who are just tuning into this meal plan, I was inspired by a YouTube video from Pick up Limes where she makes 10 healthy vegan meals on a budget of just $30.
To make lunch and dinner for a whole seven-day week, you need 14 meals, so I decided I would translate this budget to 14 meals. To arrive at this, you multiply the $30 by 1.4 which gives you $42. I came out just over that budget at $46 for all of the ingredients (and honestly, I think it will make more than 14 meals.) So this is a really cheap healthy grocery list and meal plan.
Ingredients – Tofu Hummus Sandwich
Hummus
Black beans: You can use canned or dry black beans. I used dry, but I had to soak them and cook them first. I had them left over from the Cowboy Caviar Pasta Salad though, about two and a half cups of black beans.
Lemon juice: Juice of one lemon adds a citrusy burst of flavor and extra liquid to help the hummus mash more easily. (I mashed it by hand.)
Tahini: Essential ingredient of hummus that makes it easy to mash.
Water: I added some water to make it easier to mash.
Roasted garlic: Easy to mash and adds a burst of flavor to the hummus.
Olive oil: Before mashing the hummus, I roasted the beans and garlic in olive oil to soften them.
Spices: Add salt, cumin, coriander, and paprika to taste.
Crispy Cumin Tofu
Tofu: Extra firm or super firm tofu, about 16 oz, cut into 10 or 12 slices.
Cornstarch: Make the tofu crispy with some cornstarch.
Olive oil: For frying the tofu, use olive oil.
Cumin: Add some flavor with cumin.
Lime Tahini Dressing
Tahini: Main ingredient of tahini lime dressing, adds a nice nutty flavor.
Lime juice: Add liquid and a burst of citrus flavor with the juice of one lime.
Maple syrup: Sweeten up the dressing with maple syrup.
Water: Add water for more liquid.
Vinegar: Add vinegar for more liquid.
Other Ingredients
Spinach: For some greens, add spinach to this sandwich.
Bread: I used whole wheat bread, toasted.
How to Make Black Bean Hummus with Just a Fork
Easy black bean hummus you can make with just a fork. Wow! If you don’t have a food processor, I’ve heard of some people using a blender to make hummus, but I didn’t want to risk damaging our blender, so I decided to just use a fork. I used already cooked black beans and I roasted them in the oven at around 350 degrees for 15 minutes along with some garlic cloves. Then I transferred the beans and garlic into a large bowl and mashed them together with a fork, adding tahini, lemon juice, and water. For maximum flavor, I recommend adding cumin, coriander, paprika, and salt to taste.
Recipe
Tofu Hummus Sandwich | Cheap Vegan Meal | Meal Planning
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 2 sandwiches 1x
- Category: Lunch
- Cuisine: Mediterranean
- Diet: Vegan
Hummus
2 1/2 cups cooked black beans
4 tbsps tahini
juice of 1 lemon
1 tbsp water
3 roasted garlic cloves
3 tbsps olive oil for roasting
Lime Tahini Dressing
4 tbsps tahini
3 tbsps maple syrup
juice of 1 lime
2 tbsps water
1 tbsp white vinegar
Other Ingredients
Spinach
Whole wheat bread, toasted
Cook black beans
Roast black beans and garlic with olive oil
Mash garlic and beans together in a large bowl
Add tahini, water, lemon juice, and any spices you want, and keep mashing
In a separate bowl, whisk together the dressing ingredients: tahini, lime juice, maple syrup, water, and vinegar
Slice the tofu into 10 to 12 slices, and fry over stovetop in a few tablespoons olive oil, cornstarch, and cumin
Toast two pieces of bread and spread the hummus on them
Place the spinach on top of the hummus, then add the tofu, and top with the tahini lime dressing
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