High-protein, low-calorie whipped tofu recipe:
It’s Veganuary! And whether you’re looking for more plant-based options or a healthy recipe to shake up your meal, planning, we’ve got you covered! This whipped tofu recipe is great to use as a base for harvest bowls, to add into a stew or curry or to use as a spread.
There’s so much you can do with whipped tofu! And it’s a great way to add extra lean plant protein into your diet. Add it to sarmies, in wraps, use as a creamy addition to a harvest bowl or swirl it through your favourite hearty stews.
Getting the smooth consistency right will depend on your blender (high speed needed) and you might need to add more moisture (soya milk) or fat (extra virgin olive oil) to get the consistency just right.
What You Need:
– 1 block of firm tofu (300-350g)
– 2-3 tbsp Extra-virgin olive oil
– ¼ to ½ cup Soya milk (or water)
– Zest and juice of a lemon
– Black pepper
1/ Crumble the tofu into the high-quality food processor or blender. Add in ¼ cup of soya milk or water, 2 tbsp extra virgin olive oil, a sprinkle of zest and 1 tbsp lemon juice. Blitz together until well combined. Check the texture. If it’s still grainy, add 1 tsp oil and tsp water or soya milk and blend again. (Adding a little more until the texture is right for your taste).
2/ Taste is as important as texture. If you would like the whipped tofu to have more acidity, add more lemon juice. Season to taste with salt and pepper.
Notes: You can add herbs, roasted garlic (or garlic oil) to add more flavour to your whipped tofu.
This recipe is so easy to make and keeps really well in the fridge so it’s an ideal back-to-work meal planning dish! You can switch out certain salad ingredients to make it fancy or simply change it up from week to week.
This pasta salad recipe combines fresh, vibrant ingredients that hold up well over time.
What You Need:
- 500g pasta, cooked according to package instructions (we recommend penne)
- 200-250g cherry tomatoes, quartered
- 1 cucumber, diced into 5mm cubes
- 1 red capsicum (red pepper), diced into 5mm cubes
- 100g pitted olives, halved (green or kalamata)
- 100g tofu feta* cubes see notes)
- 1 tbsp vegan basil pesto
- 3 tbsp olive oil
1/ Place cooled pasta into a large bowl. Add salad ingredients and mix together.
2/ Mix the basil pesto with the olive oil to loosen to create a dressing. Drizzle all over the pasta salad.
3/ Serve immediately or portion into containers and keep in the fridge for up to 4 days.
- ½ cup sliced grilled, marinated artichokes
- Fresh basil leaves for garnishing fresh
- Toasted pine nuts
Nowadays, you can find tofu feta at selected supermarkets. But if you’d like to make your own, it’s quite simple. Try this recipe: Use 1 block of extra firm tofu, pressed to release excess moisture with paper towels, then sliced into cubes. Make a simple marinade, including: ½ cup water, ½ cup apple cider vinegar, ¼ cup freshly squeezed lemon juice, 2 tbsp olive oil, 2 tbsp nutritional yeast, 1 tbsp dried oregano, 2 cloves garlic (finely chopped), ½ tsp each: salt, black pepper and red chilli flakes. Place in a sealed container in a sealed container and in the fridge for 12 to 48 hours.
We’re celebrating World Vegan Day this November with another heart-healthy plant-based recipe that’s affordable and easy to make: vegan bolognaise!
The trick to this recipe is to treat the process similarly to how you’d make a regular mince bolognaise, but add a few more flavour elements. This recipe uses affordable, healthy brown lentils and not a plant mince substitute. The texture of the lentils works well, plus nutritionally, the lentils are a great source of both fibre and protein.
Vegan Lentil Bolognaise Recipe
What You Need:
1 brown onion, finely chopped
1-2 cloves garlic, very finely chopped
¼ tsp each ground cumin and ground coriander
1 tsp each dried oregano and dried thyme
1 large carrot, peeled and finely cubed / chopped (or grated)
½ cup finely chopped/ cubed brown mushrooms
2 x 400g tins brown lentils, drained and rinsed
2 x 400g tins chopped tomatoes (or 6-8 tomatoes, diced)
2 cups of vegetable stock
1 tbsp good quality balsamic vinegar
Pinch salt and freshly ground black pepper, to taste
Cooked pasta of your choice
Fresh chopped basil or Italian parsley
A drizzle of olive oil (optional)
Pinch of nutritional yeast (optional)
1/ Sauté the onion in olive oil over a medium to low heat. After a few minutes, add your garlic and spices and dried herbs and continue to saute for a further couple of minutes, until fragrant.
2/ Add your chopped carrot, mushroom and lentils to the pot and stir occasionally for about 3-4 minutes.
3/ Add your tomatoes, stock and balsamic vinegar. Allow to simmer until most of the liquid has evaporated. Taste test before seasoning with salt and pepper. If the acidity is too high from the tomatoes, add a pinch of bicarbonate of soda, stir in and simmer for a few more minutes.
4/ Serve bolognaise with pasta of your choice, herbs and an optional drizzle of olive oil and pinch of nutritional yeast. We also recommend serving your pasta with a green salad.
Our #MedshieldMovement site is packed with healthy, tasty recipes. Looking for another lentil or plant-based recipe to try? Make this healthy lentil bobotie.
For a list of easy plant-based food swaps, click here.
This soup is really easy to make and perfect for those chilly winter evenings. It also keeps really well and thus is an excellent meal-planning winner for the week.
This healthy leek and potato recipe is really easy to make and is naturally creamy – thanks to the potatoes.
What You Need:
- 1 tbsp olive oil
- 1 brown onion, finely chopped
- 300g leeks, cleaned and sliced
- 2 cloves garlic, very finely chopped
- 1 tsp dried herbs, such as thyme or rosemary (or a pinch of both)
- ½ tsp ground coriander
- 2-3 bay leaves
- 4 large or 6 medium potatoes, peeled, chopped
- 1 litre of good-quality vegetable stock
- 2 to 3 tablespoons of coconut cream (optional)
- Pinch of sea salt, to taste
- Pinch of freshly ground black pepper, to taste
- Fresh chives, for garnishing
- Lemon juice (optional)
1/ Add the oil to the pan and saute the onions and leeks, adding the garlic after a minute or two.
2/ Add the dried herbs to the pan and saute for 30 seconds and then add the chopped potatoes and litre of vegetable stock.
3/ Bring to a boil and allow to simmer until the potatoes are cooked through.
4/ Discard the bay leaves. Using a hand-held blender, blend the ingredients together with the coconut cream to form a thick soup. Add a little water as needed.
5/ Season with salt and pepper to taste and a squeeze of fresh lemon juice (if desired) and serve with chopped chives and another drizzle of olive oil.
It’s common knowledge that red meat is high in iron, but what if you’re vegetarian or vegan? Here is an iron-rich plant-based recipe that ticks all the boxes
This vegan recipe contains a variety of iron-rich plant-based ingredients and has a dose of vitamin C to help the body absorb the iron too.
Baby Spinach, Tofu and Orange Winter Salad
This plant-based dish is high in iron and – thanks to the orange segments – gets the kick of vitamin C which helps your body to absorb iron. It’s also a great well-balanced meal with carbs, protein and fats, plus nutritious veggies. This recipe serves 2
- 100g baby spinach
- 20g water cress
- ¼ to ½ red onion, very finely sliced
- 200g firm tofu
- 1 avocado, sliced into thin slivers
- 2 oranges, zested
- Handful coriander leaves
- In a large bowl or platter, place the green leafy vegetables. Add the onion slices.
- Press the tofu to remove excess water with paper towels, then crumble over the salad as you would with a large block of feta. Toss all together.
- Top with avo slices, coriander and orange zest.
- Juice the one orange and slice the other into segments, removing the pith. Add the orange segments to the salad.
- Mix the juice with two tablespoons of extra-virgin olive oil and drizzle over the salad as desired.
- Season with salt and pepper to taste and serve.
For more information about iron and an iron-rich list of foods, click here.