Vegan Leek and Tofu Recipe (Gluten-free) (2024)

Discover the magic of our vegan leek recipe with this quick tofu and leek sautee recipe! An easy weeknight dinner packed with flavor and nutrition. Our tofu and leek recipe is naturally gluten-free and meat-free. With fresh flavors and savory ingredients for a nutritious main dish or easy side dish.

This content is for informational purposes only and not intended as medical advice. Please see our disclaimer page for more information.

My love for leeks began when I first tried leek soup while working as a waitress. The chef used to make the BEST potato leek soup, and I couldn't resist devouring two bowls before my shift even started!

While I adore vegan leek soup, I wanted to find a different way to prepare leeks. And to take advantage of this delicious and nutritious ingredient, I set out to make it less of a side dish and more of a main meal! (If you want a hearty and easy soup, check out this one-pot veggie and tofu soup). And that's how this easy leek recipe was born!

Side Note: Let me tell you, I learned the hard way that washing leeks thoroughly is essential – I once ended up with a mouthful of soil after a not-so-successful leek sautée. So make sure to wash well!

So, without further ado, let's dive into this tasty tofu leek dish!

👪Why You Will Love This Leek Recipe

As a busy mom, I am always on the go and seem to always forget to prep dinner! That is why I love this easy tofu and leeks recipe:

• Quick and Easy
• One-Pan Wonder
• Nutritious and Delicious: this easy tofu and leek sautee is packed with nutrients, including protein, vitamins, and minerals. It's a great way to sneak in some veggies and encourage healthy eating habits without sacrificing taste.
• Versatile: Leeks (and Tofu) pair well with so many ingredients. Experiment with different flavors to keep things interesting and cater to your family's preferences.
• Budget-Friendly: Tofu and leeks are both affordable ingredients, making this dish an economical choice for feeding your family. Plus, it's a great way to use up any leftover veggies in the fridge, reducing food waste and saving you money.

🧠 Leeks: A Powerhouse of Health and Brain Benefits

Who knew that the humble leek could pack such a punch? Not only does this plant-based diet staple add a burst of flavor to our tofu sauté, but it also brings a host of health and brain benefits to your dinner table.

Here are a few health benefits of our vegan leek recipe:

• Anti-inflammatory properties: Alliums the family that includes leeks, onions, garlic, and more, are renowned for their cancer-fighting and anti-inflammatory properties (1). They're like little green firefighters, dousing the flames of inflammation in your body and brain, leading to less brain fog and more clarity for your busy day(3).
• Antioxidant support: But the magic doesn't stop there. Leeks are brimming with antioxidants like vitamin C, vitamin A, and flavonoids that keep your brain sharp and help you remember where you left those pesky keys (2).
• Folate for cognitive function: They're also loaded with folate, a brain-boosting multivitamin that supports brain development and function (4).
• Vitamin K for neuronal health: Plus, they're an excellent source of vitamin K, essential for proper neuronal function and brain health (5).

And let's not forget about the experience of cooking with alliums. Remember when my middle son discovered that cutting onions can make you cry? He was so amused that he convinced me to cut onions with a dull knife just so we could all share in the tearful fun!

So, busy moms, embrace the power of leeks in your plant-based diet. Not only will you be serving up a tasty dish, but you'll also be boosting your family's health and brain function. Just remember, while leeks offer plenty of benefits, it's important to maintain a balanced diet and lifestyle for overall well-being. So, go ahead and treat yourself to that extra helping of leek and tofu sauté—you might just end up with a happier brain!

⚠️ Friendly Reminder: Always consult with a healthcare provider before making any major changes to your diet or health routine.

🥦Simple Ingredients

While this easy-leek recipe has a long ingredient list, it does come together fairly quickly, so don't fret, and let's get cooking!

• Leeks- When selecting leeks, I always look for leeks with a long white stem, with a small amount of green at the top. The white part is where all the flavor is so you want to maximize that portion of the leek. In addition, choose leeks that are thick and sturdy, not wilted, and free from brown spots. Check the roots and make sure they look fresh.
• Tofu - Use extra firm or firm tofu for best results. The firmer the tofu the more it will hold up its shape when you sautee it. Drain and press your tofu for a few minutes with a tea towel to remove excess liquid.
• Onions- I love mixing white and red onions into this dish to really maximize the flavor. Since onions tend to get slightly sweet when cooked this is a great way to introduce your kiddos to an onion-heavy recipe!
• Cassava (Tapioca) flour- I use this to coat the tofu which helps to make it crispy when you sautee them.
• Lemon- I like to use fresh lemon for this recipe, the juice will help to create a balanced marinade for this recipe.
• Seasoning and spice - The beauty of this recipe is its versatility. You can use or adapt this recipe to your preference or what you have. But I used soy sauce, vegetable broth, sesame oil, maple syrup, and spices. I find this creates a very well-balanced sauce that is kid-friendly yet still packed with flavor.

🍴Leek Preparation

Prepping this easy leek recipe for cooking can be a breeze with these simple steps:

1. First, give those lovely leeks a good rinse under cold water to remove any lingering dirt or debris. Trust me, I learned the hard way that you should not half a** this step. There is nothing worse than a mouth full of dirt after cooking for 20 minutes!
2. Next, chop off the dark green end and the root end, leaving only the tender white and light green parts. You can save the greens in a freezer bag to make veggie broth. Check out this homemade veggie broth tutorial if you are interested in free veggie broth!
3. Now, slice the leeks lengthwise and fan out the layers, making sure to give them another quick rinse to dislodge any sneaky dirt hiding between the layers.
4. Finally, pat them dry with a paper towel or clean kitchen towel, and they're ready for slicing, dicing, or whatever culinary adventure awaits them.

With these easy steps, even the busiest of moms can conquer leek preparation like a pro! And get your family devoruing this vegan leek recipe in no time!

👩🏽‍🍳 Cooking Instructions

Step 1: Prep your tofu and leeks

First things first, drain your tofu and wrap it in a clean kitchen towel or paper towel. Because tofu is a sponge you want to remove any excess moisture so it can be replaced with seasoning. Let it sit and relax for 5-15 minutes while you prep the leeks.

To prep the leeks, read the above section with directions and a link to a tutorial. After they are prepped, slice them thinly.

Step 2: Make your marinate

Next, in a medium-sized bowl, whisk together the soy sauce, sesame oil, maple syrup, veggie broth, and lemon juice in a small mixing bowl. This marinade is where the real flavor magic happens!

Cube your tofu and let place it into the marinade bowl. Let it soak up all that deliciousness for 5-10 minutes. If you've got time to spare, let it bathe for 2 hours to maximize flavor. (But, who are we kidding, we're busy moms, right? 😉)

Step 3: Drain, Toss, and Flour Power

Gently remove your tofu from the marinade using a slotted spoon. Transfer them to a large bowl. Save that leftover marinade for later. Onto the tofu, sprinkle in the cassava flour, and toss until the tofu is evenly coated.

Step 3: Sizzle

Over medium heat, add a splash of olive oil to a frying pan (or cast iron). Then, add in your tofu and cook for about 2 minutes on each side. You want to brown the sides.

Next, add in the leeks, onions, leftover marinade, and the remaining spices. Cook until the leeks are soft and the tofu is cooked through. Your kitchen's about to smell ah-mazing!

Step 4: Serve

Serve it up with your favorite grains, or try it on top of leftover noodles or rice! (Because, let's be real, we all have some leftovers lurking in our fridge.) Bon appétit, and here's to easy weeknight dinners that make the whole family happy!

🥘Variations and Leftover Leek Ideas

Sautéed leeks are versatile and can be added to many dishes, that is one thing I love most about easy vegan leek recipes.

• Vegan quiche: I love adding leeks to quiche and it is a great way to use up any leftovers. You can slice, wash and then add them to the tops of your vegan quiche before you bake it. Check out this recipe for an easy gluten-free vegan quiche.
• Creamy leek soup: Leeks make for a perfect vegan soup recipe, it's like the ultimate comfort food! Our favorite is creamy potato leek soup. We love this vegan potato leek soup recipe by Simply Veganista. It is perfect for those winter months!
• Leek Pie: Leek pie is super delicious and a great recipe for meal prep! We love this leek and mushroom pie recipe by Minimalist Baker.
• Vegan Stir fry: Leeks pair very well with garlic, vegan butter, and white wine. For a perfect dish add in mushrooms, baby spinach, vegan sausage, vegan bacon, or chickpeas. Use up what you have and don't forget to leave a comment on what you used! We love the feedback.
• Vegan Mushroom Pasta: Leeks pair well with vegan mushroom pasta in a creamy sauce. Incorporating sautéed leeks into this vegan mushroom pasta recipe (or your favorite) much like you would use onion.
• Pizza Topping: Slice them up and add them as a pizza topping

🧅How to Substitute Leeks in a Recipe

Leeks might bring so much flavor to the table, but don't worry if you don't have any on hand; there are plenty of scrumptious substitutions for your veggie sautée. Here are a few tasty alternatives:

• Fennel: For an interesting twist, thinly slice fennel bulbs and sauté with the onions and tofu. This is by far my favorite leek substitute because fennel is so flavourful. If you do use this option you may need to reduce the sweet component of this recipe.
• Scallions (green onions or spring onion): Milder in taste, scallions still offer that oniony kick similar to what you get from leeks. Chop and use both the green and white parts. Add the whites of the scallion at the same time you add in the onions and the green parts in the last 5 minutes of cooking.
• Shallots: Mild, sweet, and slightly garlicky, diced shallots make a perfect swap. If you use this option simply add them in at the same time as the onions for this recipe.
• Celery: Chop celery for a slightly bitter flavor and added crunch.
• Asparagus: Ideal for springtime, chopped asparagus adds unique flavor and texture.

Feel free to mix and match these options to create your own flavor masterpiece! Leek recipes are great to make for a special occasion.

❔FAQ

I hope you enjoyed this easy vegan leek recipe, don't forget to leave a star rating if you made this! If you are looking for more easy vegan recipes or pairings be sure to check out these:

📖 Recipe

Information Source

1. Nicastro, H. L., Ross, S. A., & Milner, J. A. (2015). Garlic and onions: Their cancer prevention properties. Cancer Prevention Research (Philadelphia, Pa.), 8(3), 181–189. https://doi.org/10.1158/1940-6207.CAPR-14-0172
2. Rendeiro, C., et al. (2017). Flavonoids as modulators of memory and learning: molecular interactions resulting in behavioural effects. Proceedings of the Nutrition Society, 76(3), 245-253.
3. Calderón-Montaño, J. M., et al. (2011). A review on the dietary flavonoid kaempferol. Mini reviews in medicinal chemistry, 11(4), 298-344.
4. Troen, A. M., et al. (2008). B-vitamin deficiency causes hyperhom*ocysteinemia and vascular cognitive impairment in mice. Proceedings of the National Academy of Sciences, 105(34), 12474-12479.
5. Ferland, G. (2012). Vitamin K and the nervous system: an overview of its actions. Advances in Nutrition, 3(2), 204-212.