Quick and easy: over 20g of protein in 20 minutes (Vegan)

Servings: 2 (over 20g of protein per portion)

Preparation time: 20 minutes

Weekday lunches or dinners can often be a rush, but who says quick meals can't be healthy and packed with protein? This vegan stir-fry, featuring tenderstem broccoli and extra firm tofu, delivers over 20g of protein in just 20 minutes, making it a balanced and nutritious option for any time of the day!

Why Tenderstem Broccoli? Tenderstem broccoli is not just any vegetable; it’s a powerhouse of nutrients. It's an excellent source of vitamin C, fiber, and yes, even protein. It’s the perfect green addition to boost your meal’s health quotient. And here’s a fun fact: Green onions, which are part of this recipe, are high in Vitamin K. This vitamin is crucial for growth, development, and maintaining strong bones!

The Star Ingredient: Extra Firm Tofu I love using extra firm tofu, specifically The Tofoo Co Naked Organic Extra Firm Tofu, for its incredible texture. It gives this homemade meal an almost take-away quality, but much healthier. Feel free to substitute with another brand, but trust me, this one’s a winner.

Perfect for Post-Gym or Meal Prep This dish isn’t just a quick dinner or lunch solution; it’s fantastic for a post-gym meal too. Its high protein content helps with muscle recovery and keeps you satiated. Plus, it’s great for meal prep! I often make extra for dinner and save the leftovers for the next day. Just heat it up in a microwave or pan, and you’re ready to indulge again.

This meal is not only quick and easy but also a delightful way to stay on track with your fitness and health goals. Whether you're rushing through a busy weekday or prepping for the next day, this high-protein vegan dish is a fantastic choice.

Letty Spaghetti x

RECIPE

INGREDIENTS

• 180g / 2 cups of rice

• 280g extra firm tofu (1 tbsp cornstarch for dusting and 1 tbsp sesame oil for frying)

• 200g tenderstem broccoli

• 2 stems of green onion, chopped

  (For the sauce)

• 2 tbsp sweet soy sauce

• 1 tbsp cornstarch

• 1 tbsp rice vinegar

• 1 tbsp maple syrup

• 1 tbsp grated/finely chopped ginger

• 2 cloves of garlic, minced

• 1/2 cup of water

---

METHOD

• Begin by boiling water to cook your rice. Add a bit of salt to the water for flavor.

• While the water is boiling, take your tofu out of the packaging and pat it dry with kitchen roll to remove excess liquid. This helps the tofu absorb the sauce better. Cut the tofu into squares and set aside.

• Cut the ends off the tenderstem broccoli and slice them in half to ensure they cook faster.

• Chop your green onions and set them aside for garnish later.

• Chop or mince your ginger and peel your garlic. Mince the garlic as well.

• Once the water is boiling, add the rice. It should take about 10 minutes to cook.

• In a bowl, mix together 2 tbsp sweet soy sauce, 1 tbsp cornstarch, 1 tbsp rice vinegar, 1 tbsp maple syrup, 1 tbsp grated ginger, 2 cloves minced garlic, and 1/2 cup of water. Stir well.

• Dust the tofu squares with 1 tbsp cornstarch for a crispy texture.

• Heat 1 tbsp sesame oil in a pan. Once hot, add the tofu and fry until golden and crispy, turning frequently.

• Add the tenderstem broccoli to the pan and pour the prepared sauce over it. Cook until the broccoli softens and the sauce thickens and becomes sticky.

• Serve half a portion of the rice onto each plate, followed by the tofu and broccoli mixture. Top with extra sauce from the pan for added flavor.

• Finish off with the chopped green onions for garnish.

  Enjoy! Serve immediately and enjoy a quick, healthy, and delicious meal that’s perfect for any day of the week.