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  • Writer's pictureMadelaine

Tofu Nourish Plate

This Tofu Nourish Plate does not need much introduction, as it has everything you and your body needs right now: veggies, green leaves, grains, pulses, healthy fats, protein, vitamins and minerals. You can enjoy this healthy, delicious and hearty meal hot or cold, and it requires a little prepping only. It's simple, seasonal and healthy. So, let’s get started!

tofu nourish plate with roasted sweet potato and courgette cubes, wedges of roasted mushrooms, cooked lentils and quinoa, crispy kale and pomegranate seeds; purple flowers in a vase and pomegranate wedges on the side


Tofu Nourish Plate

Tofu Nourish Plate
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Prep time: 20 min

Baking time: 20 min

Total time: 45-50 min

Servings: 4


INGREDIENTS · 1 block organic tofu (280g), diced · 1 sweet potato, diced · 1 courgette, diced · 6-8 mushrooms, cut into wedges · small bunch of curly kale · 60g quinoa · 60g lentils · olive oil · salt & pepper · 2 tbsp cornflour Marinade: · 4 tbsp soy sauce · ¼ tsp chilli powder Dressing: · 3 tbsp soy sauce · 3 tbsp tahini · juice from ½ lemon · 50ml water Garnish: · pomegranate seeds

· sesame seeds


DIRECTIONS 1. Preheat the oven to 220 °C / 200 °C fan/ gas 7. 2. Mix the soy sauce with the chilli powder in a large bowl, then gently toss in the diced tofu until evenly coated with the marinade. For deeper flavours, you can do this in the evening and leave the tofu marinated overnight. 3. Place the diced sweet potato and courgette, and the mushroom wedges on a baking tray, lined with parchment paper. Drizzle with olive oil and season with salt and pepper to taste. Bake them in the oven for about 15-20 minutes until soft and nicely roasted. 4. Remove the stems from the kale leaves (you will not need the stems for this recipe, but they can be roasted too, or added to smoothies, stir-fries, etc). Chop the kale leaves and place them on a baking tray, then drizzle with some olive oil and season with salt and freshly cracked black pepper. Bake in the oven for 5-7 min until crispy. Take extra care as it can burn easily. 5. In the meantime cook the quinoa and lentils according to the instructions on their packaging. Strain the quinoa and the lentils and set them aside.

6. For the dressing, mix the soy sauce, tahini, lemon juice and water in a bowl and set aside until needed.


7. Toss the marinated tofu into the cornflour, then fry it in a hot pan with a little bit of olive or sesame oil until golden and crispy on all sides.


8. Plate the roasted veggies, cooked quinoa, and lentils to your taste, then add a few dices of tofu, crispy curly kale, and drizzle generously with the dressing. Sprinkle with pomegranate and sesame seeds for added colour and texture.


Tip: Feel free to use any other veggies you have at hand, such as roasted squash and bell peppers for this Tofu Nourish Plate. Top it with a few slices of avocado for additional healthy fats.

marinated tofu on a plate with roasted sweet potato and courgette cubes, roasted mushrooms, cooked lentils and quinoa, crispy kale and pomegranate seeds

Do you find it hard to whip wholesome meals up this season of the year? As for me, I only want to eat chocolate and cake these days! But then I remember that healthy and nutritious food tastes so much better and makes me feel better, more energised and even inspired. And what's best I can also share it here with you ☺️

layers of quinoa, lentils, roasted sweet potato and courgette, tofu and crispy kale in a glass jar

Tip: Leftovers can be stored in an airtight container or a jar and enjoyed cold. I prefer the jars, as I can add beautiful layers there. Start with the quinoa or lentils, then add the veggies, tofu and a few pomegranate seeds, then top it off with the crispy kale. Add the dressing right before eating. This is a handy way to pack lunch for the next day, or whenever you are on the go.

Did you make this recipe, and what do you think of this meal?

I would love to hear from you. Comment below and/or share a pic on Instagram with the tag: #madelaineskitchen

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