Fitness

3 Ways With Tofu

A plant-based powerhouse, tofu is the holy grail for vegans and, more recently, omnivores alike.

Packed with nutrients, such as calcium, amino acids and iron, you can do more than you think with this versatile ingredient.

Here, we’ve got you covered for breakfast, lunch and dinner with a little help from The Tofoo Co.

Tofu Scramble With English Muffins

Ingredients

  • 1 pack Naked Tofoo
  • 1 tbsp olive oil
  • 100g baby spinach
  • 200g cherry tomatoes
  • 2 tsp English mustard
  • 2 English muffins

Method

  1. Crumble the Tofoo into a bowl until is resembles scrambled egg.
  2. Heat a frying pan and add the olive oil.
  3. Add the Tofoo to the pan and fry until lightly golden, stirring occasionally.
  4. Add the spinach and stir.
  5. Cut the tomatoes into quarters and add to the pan stirring well cooking until warmed through.
  6. Cut the muffins into halves and toast then spread with the English mustard.
  7. Serve the Tofoo scramble on top of the muffins.

Orange And Mustard Glazed Tofu

  • 225g Smoked Tofoo
  • 250g pouch cooked puy lentils
  • Juice and zest of 1 orange
  • 50g pecans, roughly chopped
  • 1 tbsp wholegrain mustard
  • 2 oranges, peeled and segmented
  • 1 tbsp clear honey
  • 100g radish, halved if large
  • 1 tbsp olive oil
  • 80g bag lambs lettuce or mixed leaves
  1. Drain the Tofoo and pat dry, tear into bite sized pieces or dice and mix with the orange zest, juice, mustard and honey, allow to marinate for 15 minutes
  2. Meanwhile toss together the puy lentils, pecan nuts, orange segments and radish, arrange the lambs lettuce onto a serving platter, top with the puy lentil salad.
  3. Heat the olive oil in a pan, using a slotted spoon lift the Tofoo out of the marinade and stir fry for 5 minutes, Spoon over the salad.
  4. Add reserved marinade to the pan and allow to bubble, drizzle over the salad.

Chilli With ‘Courgetti’

Ingredients

  • 160g Smoked/Naked Tofoo
  • 1 tbsp olive oil
  • 1 clove of garlic, peeled and finely chopped
  • 2 green chilli, deseeded and diced (depending on how hot you like it)
  • 1 small onion, peeled and chopped red pepper, deseeded and finely chopped
  • 100g button mushrooms, halved
  • 2 tbsp sundried tomato puree
  • 200g can chopped tomatoes
  • 200g canned kidney beans
  • 20g 70% cocoa dark chocolate
  • 200g courgettes
  • 1 tbsp coriander

Method

  1. Heat the oil in a pan and add the Tofoo, garlic, chillies, onion, pepper and mushrooms, stir fry for 5 minutes.
  2. Stir in the puree and chopped tomatoes along with 100ml boiling water, cover and simmer for 15 minutes, stirring from time to time. Add the beans and chocolate and stir until chocolate melts.
  3. Spiralise the courgettes and steam for 5 minutes or cook in a large pan of water for 2 minutes and drain well.
  4. Divide the courgettes between 2 warmed serving plates and top with the chilli, garnish with coriander.

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