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One Pan Paprika Tofu and Veggies

30 minutes

Garlic (cloves, minced)

Preheat oven to 450ºF (232ºC) and line a baking sheet with foil.
Paprika
Dried Thyme
In a large mixing bowl, add garlic, paprika, thyme, salt, pepper and 2/3 of the
Sea Salt
avocado oil. Whisk until combined.
Black Pepper
Avocado Oil (divided) Add the sliced tofu into the bowl and toss well to coat. Transfer to the baking
Tofu (firm, patted dry and sheet.
cubed)
Red Onion (sliced) Add red onion, bell pepper and green beans to the same bowl and toss with
Yellow Bell Pepper (roughly remaining avocado oil. Transfer to a baking sheet and bake the tofu and
chopped) veggies for 20 minutes.

Green Beans (trimmed and

Remove from the oven and divide onto plates. Adjust seasoning as needed.
halved)
Enjoy!

380 Refrigerate in an airtight container up to 3 days.

20g Use tempeh or chickpeas in the paprika mixture instead.
33g
Fiber 12g
28g
Calcium 753mg
Iron 9mg
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Tofu Veggie Green Curry

45 minutes

Firm Tofu Cube your tofu and place in oven, pan or sandwich press to create crispy
Brown Rice pieces!
Lite Coconut Milk (i.e. 1 can)
In a wok, stir fry your mixed vegetables until tender crisp and remove! (just a
Green Curry Paste
few minutes)
Mixed Vegetables (brocolli,
green beans, carrot is a good mix)
In the wok now fry your onion with the curry paste and once onion begins to
White Onion (sliced )
soften add the coconut milk and stir.

Add the tofu and veggies to the wok and remove from heat. SErve or pack into
tupperware for later!
504
17g
66g
Optional: Top with some peanuts... if you need the extra calories or taste ;).
Fiber 6g
22g
Calcium 394mg
Iron 5mg Use a white rice or noodle.
Using a bit of low sodium soy sauce in your tofu and when you stir fry
your mixed vegetables can add a bit of extra flavour if you need it!
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Peanut Teriyaki Tofu

1 hour

Tofu (1 block, cubed)

Cook brown rice as per instructions on package.
Brown Rice (uncooked,
rinsed)
Mixed Vegetables (Brocolli, Preheat oven to 350ºF (177ºC) and line a baking sheet with parchment paper.
mushrooms, carrots, capsicum, zucchini
work well!) Press your tofu dry and cut into cubes. Experiment with pan frying or sandwich
Tamari (or soy sauce) pressing your tofu before using in a stir fry for extra CRUNCH.
Sriracha
Garlic (minced) Combine your tamari, sriracha, garlic, salt, pepper, peanut butter and sesame
Sea Salt & Black Pepper (to taste) oil in a bowl. (Add small amounts of water to thin the sauce if desired) And add
the crispy tofu pieces to the sauce.
Peanut Butter
Sesame Oil
Add your chopped mixed vegetables into a wok and begin to stir fry whilst your
tofu sits in the sauce.

Once your veggies are perfectly tender crisp, add a little more tamari and put
473 aside.
14g
65g
Fiber 7g Serve up and pack the rest for later! Enjoy!
25g
Calcium 557mg
Iron 5mg
Now add the tofu and sauce to the wok for a few minutes and continually stir as
it thickens!

Use tempeh, chickpeas or another legume.

Keeps well in the fridge for 3 to 4 days.
Use some white rice or rice noodles.
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Chili Ginger Tofu

1 hour

Tofu (1 block, cubed)

Cook brown rice as per instructions on package.
Brown Rice (uncooked,
rinsed)
Bok Choy (i.e. 2 Bunches) Preheat oven to 350ºF (177ºC) and line a baking sheet with parchment paper.
Red Bell Pepper
Spring Onion
Press your tofu dry and cut into cubes.
Chili Flakes
Ground Ginger
In a medium bowl, combine the chili, ginger, garlic and tamari. Add the tofu and
Garlic
toss to coat. Place tofu on a baking sheet and put in the oven (keep any
Sea Salt & Black Pepper (to taste) remaining marinade). Bake in the oven for 30 minutes, turning at the halfway
Tamari (or soy sauce) point.

In a pan/work stir fry your washed bok choy, diced capsicum and sliced spring
onions with any remaining marinade (if you have none left, you can throw in
411 additional chili/ginger/garlic).
10g
61g
Serve up and pack the rest for later! Enjoy!
Fiber 6g
23g
Calcium 487mg
Iron 5mg
Use tempeh, chickpeas or another legume.
Keeps well in the fridge for 3 to 4 days.
Use some white rice or rice noodles.
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Simple Tofu, Broccoli & Brown Rice

1 hour

Brown Rice (uncooked,

Cook brown rice as per instructions on package.
rinsed)
Tofu (1 block, diced)
Broccoli (~400 grams, chopped Preheat oven to 350ºF (177ºC) and line a baking sheet with parchment paper.
into florets)
Tamari (Or any
Sprinkle the broccoli with salt and pepper, and add to the baking sheet.
flavouring/marinade you prefer for
tofu.)
Sea Salt & Black Pepper (to taste) In a medium bowl, combine the tamari (or marinade). Add the tofu and toss to
coat. Add the tofu to the baking sheet with the broccoli. Bake in the oven for 30
minutes, turning at the halfway point.

421 Divide the rice between bowls or containers. Too simple! Enjoy!
10g
62g
Fiber 7g
25g
Use tempeh, chickpeas or another legume.
Calcium 490mg
Iron 5mg
Keeps well in the fridge for 3 to 4 days.
You can experiment with alternative condiments. Just factor in there
calories. Range of ideas: soy, garlic, chili, ginger, miso, barbeque sauce, teriyaki etc.
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TVP Shepherds Pie

45 minutes

Textured Soy Protein

Preheat oven to 175 C or ~350 F.
Russet Potato
White Onion
Dice and boil potatoes until soft. Drain and mash with margarine and soy milk.
Frozen Peas
Add salt and pepper to taste.
Frozen Corn
Gravy, Powdered
Rehydrate the TVP in stock (or water).
Garlic (bulbs, minced)
Sea Salt & Black Pepper (to taste)
In a large sauce pan, add the small amount of olive oil and saute the onion and
Margerine
garlic for a few minutes.
Soy Milk
Extra Virgin Olive Oil
Add the peas, corn, TVP and gravy to the pan.

Remove from the pan and add the TVP mixture to a large oven safe dish. Spread
487 the mashed potatoes on top and place in oven for 20-30 minutes.
9g
64g
Remove from oven and divide into 4 (or more) servings.
Fiber 14g
35g
Calcium 215mg
Iron 8mg
You can add some additional herbs like rosemary, thyme, basil or oregano for
additional flavour.
Rehydrating TVP in a vegetable stock will add additional flavour... but it is
not essential.
Can be stored in the fridge up to 4 days.
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TVP Protein Spaghetti

30 minutes

Textured Soy Protein Soak your dry TVP in 2 cups of boiling vegetable stocks. Cover and stand aside
Spaghetti, Dry, Uncooked for 5 minutes.
Passata
Italian Seasoning Cook pasta as per instructions on package.
Vegetable Stock
White Onion In a large sauce pan add your diced onion and slice mushroom and sautee in
Mushrooms pan for 5 minutes. Then add italian herbs and mix through.
Baby Spinach
Add passata and soaked TVP. Bring to simmer for 10 minutes.

Remove from heat and stir though baby spinach until wilted and mixed
443
through.
4g
63g
Fiber 16g
37g
Feel free to bulk this recipe up with more vegetables. E.g. green
Calcium 218mg
Iron 9mg
beans, peas, corn, carrot etc.
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Simple Roasted Tempeh Bowl

1 hour

Tempeh (Or 450g Tofu)

Preheat oven to 350ºF (177ºC).
Quinoa (dry, uncooked)
Balsamic Vinegar
Combine the balsamic vinegar, garlic, sea salt, black pepper and Italian
Garlic (cloves, minced)
seasoning in a bowl and mix well. Place the tempeh, red onion, carrot,
Sea Salt & Black Pepper (to taste) mushrooms and zucchini together in a large bowl and toss with the balsamic
Red Onion (medium, sliced) dressing to coat.
Mushrooms (sliced)
Zucchini (sliced) Transfer the veggies and tempeh to a large baking sheet and roast in the oven
Carrot (medium, peeled and for 45 minutes, stirring halfway.
chopped)
While the veggies and tempeh roast, make the quinoa as per instructions on
Italian Seasoning
package.

To serve, divide the quinoa between bowls and top with roasted veggies and
tempeh. Garnish with additional balsamic vinegar if you'd like, and enjoy!
398
12g
53g
Fiber 6g
Keeps well in the fridge up to 4 days.
25g
Calcium 146mg
Tempeh is a bit more dense in protein and calories. It is like a
Iron 4mg concentrated tofu... 250 grams of Tempeh is similar to 450 grams of firm tofu.