Tofu, Haricot and Quinoa “Steakless” Steaks
If it’s protein you’re after, then you’ve found one of the best steak alternatives on the planet. Yes, I am biased, but I cooked these up for friends as a try out and the feedback was incredible. These are packed full of flavour, with textures that are incredible. Each mouthful tastes sensational and wills you on forward to the next bite. Don’t take my word for it, try these out and send me your feedback!
|60 Minutes||Serves 3-4||? kcal per serving
For preparing the tofu and mushrooms
350 g firm tofu ( I used ToFoo )
125 g shitake mushrooms, roughly chopped
1 heaped tablespoon pure coconut oil, unflavoured and not virgin, I use the KTC Brand, available online and in most supermarkets.
3 tablespoons dark soy sauce
For preparing the onions and garlic
1 medium onion, quartered and quartered again, into 8 pieces
2 cloves garlic, unpeeled
2 tablespoons olive oil
Pinch of sea salt
3 tablespoons sunflower seeds, husks removed
90 g frozen spinach, thawed and squeezed to remove water
60 g cooked quinoa
1 teaspoon paprika
1/8 teaspoon of ground ginger
1 teaspoon ground coriander
2 tablespoons dark soy sauce
1 teaspoon freshly ground black pepper
125 g tinned haricot beans, drained
1 heaped teaspoon gram ( chickpea ) flour
1 teaspoon agave nectar
Preheat the oven to 160 degrees Celsius ( 320 F ) Gas Mark 3
Start by preparing the tofu and mushrooms
1 Line a baking sheet with non stick parchment. Drain the tofu and crumble into small pieces into a bowl, as you are in fact making a kind of tofu mince. Now add the mushrooms.
2 In a small saucepan, gently melt the coconut oil, add the soy sauce and mix well. Pour into the bowl and stir well to evenly coat the ingredients.
3 Pour evenly onto the baking sheet. Put to one side.
Prepare the onion and garlic
1 Place the onions on a separate baking tray, along with the garlic.
2 Drizzle over the oil and finish with a pinch of salt.
Now place BOTH trays into the oven for 20 minutes
Use the time that the trays are in the oven to get together the rest of the ingredients. You can now cook your quinoa and this is also a good time to prepare the sunflower seeds.
1 Place the seeds in a frying pan, without oil, and toast until slightly browned. Be sure not to burn them.
2 Put the seeds into a pestle and mortar and crush well, but not to a powder. You want these to provide texture.
After 20 minutes, remove the trays from the oven and allow to cool slightly.
Making the steaks
1 Remove the garlic from the tray, then pour the contents of both trays into a large bowl.
2 Squeeze the roasted garlic into the bowl.
3 Now add ALL of the other ingredients. You will need to get your hands dirty, squeezing everything together, breaking down the beans until you have a very thick and gooey mixture.
4 Cover with clingfilm and chill for at least 30 minutes.
5 Form into your preferred shape and place onto a plate. A good tip here is to put the steaks into the microwave and cook for 1 minute before frying. This helps to set them even further.
6 Fry in a little oil for 2/3 minutes on each side until cooked through.
The tofu mince can be prepared in advance and kept in the refrigerator ( covered ) for a few days.
Read through the recipe a few times to get used to the order.
Preparing the various sections in advance makes this a very quick recipe to prepare.