Prep Time: 5 minutes | Cook Time: 5-10 minutes | Total Time: 10-15 minutes |*Servings: 3 servings
This high protein plant-based dish is super easy to make and nutritious. Tofu is made from soy, a high quality, plant-based protein. Soy protein is a ‘complete protein,’ which means it contains all the amino acids our bodies cannot produce on their own. It’s also rich in calcium and iron, which supports strong bones and healthy blood cells, respectively. Additionally, the nutritional yeast in this dish enhances the savory flavor while also delivering antioxidants, protein and vitamin B12. Nutritional yeast also contains beta-glucan, which may help lower inflammation and cholesterol levels. Red bell peppers are high in vitamin C, a powerful antioxidant that helps lower inflammation.
Nutritional information (per serving*): Calories: 236; Total Fat (15g); Saturated Fat (2g); Monounsaturated Fat (3.3g); Carbohydrates (7g); Protein (20g); Fiber (1.5g); Sodium (15 mg)
Ingredients
- 1 block (350g) extra firm tofu
- 2 tbsp nutritional yeast
- ½ tsp garlic powder
- 1 tsp turmeric
- 1 red bell pepper, diced
- 1 tbsp olive oil
- Salt & pepper to taste
Instructions
Step 1
Drain water from tofu and press between paper towel to absorb any excess moisture.
Step 2
In a medium bowl, crumble tofu into small pieces using hands or a potato masher.
Step 3
Combine nutritional yeast, garlic powder and turmeric and set aside.
Step 4
Dice bell pepper and set aside.
Step 5
Heat olive oil in frying pan over medium heat.
Step 6
Add tofu pieces to pan and cook for 2-3mins, then stir in spice mixture.
Step 7
Add bell pepper to the pan and cook for 5-7 minutes, stirring often.
Step 8
Serve warm and enjoy!
Extra tips:
- Add a handful of your favourite vegetables, such as broccoli, spinach, cauliflower and kale for added fibre and variety.
- Increase iron, protein and fibre content by adding black beans or lentils.
- Add colour and flavour by garnishing with parsley, dill or green onions.
- Serve with sprouted grain bread or whole grain wrap for additional fibre.
- Use black salt or Kala namak instead of regular salt to add an eggy flavour.