Sizzling Tofu, Kale & Black Bean Toast (high-protein)
Easy
Gluten free
Wheat free
mains
lunches
This lunch is so quick, so tasty and so protein-rich, we’re convinced it will become one of your weekly staples.
Photograph by Niki Webster.
15
Kcal
626
Carbs
47 g
Protein
34 g
Fat
25 g
* Nutritional information per serving.
Ingredients
- 1 clove garlic, finely chopped
- 50g/1.7 oz marinated tofu or tempeh pieces or strips (we like Tofoo Co. – check they’re gluten-free if needed)
- ¼ tin black beans, drained and rinsed
- Handful of kale leaves, stalks removed
- Handful of cherry tomatoes, halved
- Handful of mixed seeds (eg pumpkin, sunflower, sesame etc)
- 1 tbsp soy sauce (use tamari if gluten-free)
- 2 tbsp nutritional yeast
- 2 slices of wholemeal or sourdough toast (use gluten-free if needed)
- ¼ avocado, sliced
- Salt and pepper, to taste
- Drizzle of vegan mayonnaise and sriracha (optional – leave out the mayonnaise if reducing fat)
- 2 cloves garlic, finely chopped
- 100g/3.5 oz marinated tofu or tempeh pieces or strips (we like Tofoo Co. – check they’re gluten-free if needed)
- ½ tin black beans, drained and rinsed
- 2 handfuls of kale leaves, stalks removed
- 2 handfuls of cherry tomatoes, halved
- 2 handfuls of mixed seeds (eg pumpkin, sunflower, sesame etc)
- 2 tbsp soy sauce (use tamari if gluten-free)
- 4 tbsp nutritional yeast
- 4 slices of wholemeal or sourdough toast (use gluten-free if needed)
- ½ an avocado, sliced
- Salt and pepper, to taste
- Drizzle of vegan mayonnaise and sriracha (optional – leave out the mayonnaise if reducing fat)
- 3 cloves garlic, finely chopped
- 150g/5.2 oz marinated tofu or tempeh pieces or strips (we like Tofoo Co. – check they’re gluten-free if needed)
- ¾ tin black beans, drained and rinsed
- 3 handfuls of kale leaves, stalks removed
- 3 handfuls of cherry tomatoes, halved
- 3 handfuls of mixed seeds (eg pumpkin, sunflower, sesame etc)
- 3 tbsp soy sauce (use tamari if gluten-free)
- 6 tbsp nutritional yeast
- 6 slices of wholemeal or sourdough toast (use gluten-free if needed)
- ¾ avocado, sliced
- Salt and pepper, to taste
- Drizzle of vegan mayonnaise and sriracha (optional – leave out the mayonnaise if reducing fat)
- 4 cloves garlic, finely chopped
- 200g/7 oz marinated tofu or tempeh pieces or strips (we like Tofoo Co. – check they’re gluten-free if needed)
- 1 tin black beans, drained and rinsed
- 4 handfuls of kale leaves, stalks removed
- 4 handfuls of cherry tomatoes, halved
- 4 handfuls of mixed seeds (eg pumpkin, sunflower, sesame etc)
- 4 tbsp soy sauce (use tamari if gluten-free)
- 8 tbsp nutritional yeast
- 8 slices of wholemeal or sourdough toast (use gluten-free if needed)
- 1 avocado, sliced
- Salt and pepper, to taste
- Drizzle of vegan mayonnaise and sriracha (optional – leave out the mayonnaise if reducing fat)
Instructions
- Using a large frying pan or wok, heat a little oil (use oil spray if reducing fat) and add the garlic. Heat for 2 minutes, ensuring it doesn’t darken too much.
- Add the tofu/tempeh pieces, black beans, kale leaves, cherry tomatoes and mixed seeds to the pan and heat for 5 minutes, stirring frequently.
- Stir through the soy sauce and nutritional yeast and heat for a further two minutes or until cooked through.
- Arrange the avocado on the toast and the evenly distribute the tofu mixture over the top and finish off with a drizzle of vegan mayonnaise and sriracha.
Serving suggestions: green salad, kale salad, kimchi, olives, sauerkraut, sprouted grains (eg alfalfa), tomato salad, tortilla chips, vegan coleslaw
- Using a large frying pan or wok, heat a little oil (use oil spray if reducing fat) and add the garlic. Heat for 2 minutes, ensuring it doesn’t darken too much.
- Add the tofu/tempeh pieces, black beans, kale leaves, cherry tomatoes and mixed seeds to the pan and heat for 5 minutes, stirring frequently.
- Stir through the soy sauce and nutritional yeast and heat for a further two minutes or until cooked through.
- Arrange the avocado on the toast and the evenly distribute the tofu mixture over the top and finish off with a drizzle of vegan mayonnaise and sriracha.
Serving suggestions: green salad, kale salad, kimchi, olives, sauerkraut, sprouted grains (eg alfalfa), tomato salad, tortilla chips, vegan coleslaw
- Using a large frying pan or wok, heat a little oil (use oil spray if reducing fat) and add the garlic. Heat for 2 minutes, ensuring it doesn’t darken too much.
- Add the tofu/tempeh pieces, black beans, kale leaves, cherry tomatoes and mixed seeds to the pan and heat for 5 minutes, stirring frequently.
- Stir through the soy sauce and nutritional yeast and heat for a further two minutes or until cooked through.
- Arrange the avocado on the toast and the evenly distribute the tofu mixture over the top and finish off with a drizzle of vegan mayonnaise and sriracha.
Serving suggestions: green salad, kale salad, kimchi, olives, sauerkraut, sprouted grains (eg alfalfa), tomato salad, tortilla chips, vegan coleslaw
- Using a large frying pan or wok, heat a little oil (use oil spray if reducing fat) and add the garlic. Heat for 2 minutes, ensuring it doesn’t darken too much.
- Add the tofu/tempeh pieces, black beans, kale leaves, cherry tomatoes and mixed seeds to the pan and heat for 5 minutes, stirring frequently.
- Stir through the soy sauce and nutritional yeast and heat for a further two minutes or until cooked through.
- Arrange the avocado on the toast and the evenly distribute the tofu mixture over the top and finish off with a drizzle of vegan mayonnaise and sriracha.
Serving suggestions: green salad, kale salad, kimchi, olives, sauerkraut, sprouted grains (eg alfalfa), tomato salad, tortilla chips, vegan coleslaw