Wholesome meals and snacks inspired by star ingredients
Sweet & sour tofu
SERVES 1 PREP 10 mins COOK 15 mins EASY V
Cut 75g extra-firm tofu into 2cm chunks. Heat 1/2 tbsp rapeseed oil in a non-stick frying pan over a medium heat and fry the tofu for 5 mins, turning often. Once golden brown, lift onto a plate and set aside. Heat another 1/2 tbsp rapeseed oil in the pan and fry 1/2 onion, cut into thin wedges, 1/2 red pepper, cut into chunks and 1 sliced garlic clove for 5-6 mins until starting to soften. Add 80g fresh pineapple chunks, 1 tbsp low-salt ketchup, 1 tbsp rice wine vinegar and 1/2 tbsp dark soy sauce, and stir. Simmer for 1 min, then return the tofu to the pan and stir. Serve with basmati rice and a sprinkling of sesame seeds.
GOOD TO KNOW vegan • healthy • fibre • vit c • iron 3 of 5-a-day PER SERVING 530 kcals • fat 17g, saturates 2g • carbs 75g • sugars 18g • fibre 8g • protein 15g • salt 1.2g
Tofu omelettes with soy dressing
SERVES 4 PREP 20 mins plus marinating COOK 25 mins EASY V
Mix 50ml low-salt soy sauce with 1 tbsp lime juice and 2 crushed garlic cloves in a shallow dish. Drain 280g extra-firm tofu and slice into four squares. Marinate the tofu in the soy and lime juice for 20 mins, turning halfway through. Steam 300g frozen broccoli over a pan of simmering water for 10 mins. Grate 2 garlic cloves and a 5g piece of ginger, peeled, into a small bowl. Stir in 50ml low-salt soy sauce, 1 tbsp lime juice, 1 tbsp honey and 1 finely chopped red chilli. Whisk 3 eggs in a bowl. Drain. Pat the tofu dry. Heat
1/2 tsp vegetable oil in a non-stick pan over a medium heat. Add a piece of tofu and pour over half the egg. Use a fish slice to push the egg towards the tofu. Cook for 2-3 mins on each side until golden. Repeat with the remaining tofu squares, adding 1/2 tsp oil to the pan for each one. Serve with the broccoli, chilli dressing and cooked brown basmati rice.
GOOD TO KNOW low cal • fibre PER SERVING 387 kcals • fat 14g • saturates 3g • carbs 39g • sugars 7g • fibre 8g • protein 23g • salt 1.6g
Tofu curry
SERVES 4 PREP 10 mins COOK 20 mins EASY V
Fry 560g extra-firm tofu, cut into 2cm cubes, in 1/2 tbsp rapeseed oil in a large, wide non-stick frying pan over a medium heat for 5 mins. Once golden, lift onto a plate. Add 1/2 tbsp vegetable oil to the pan and fry 1 red onion, thinly sliced, for 5 mins. Add 11/2 tbsp each ginger and garlic paste, and fry for 1 min, then add 11/2 tsp ground turmeric and fry for 30 seconds. Stir in 400ml light coconut
