Tofu has a wonderful quality of being able to reflect the spices and flavours of a dish. On its own it has little flavour, but taste is all about the herbs and spices in the flavour base. Tofu will take this on and builds the dish with its nutritious source of protein. It also contains all the essential amino acids and so is a great plant-based meal worthy of staying in your rotation.
1 Tbs extra virgin olive oil
1 onion, diced 3 cloves garlic, crushed
6 mushrooms, sliced
1 punnet cherry tomatoes, quartered
1/2 capsicum, diced 450g firm tofu, rinsed then mashed (or lightly processed in a food processor)
3 tsp onion powder 1 tsp garlic powder 1⁄2 tsp turmeric
1 Tbsp nutritional yeast flakes
1 Tbsp tamari 2 tsp tsp Massel Chicken-Style stock powder 1⁄2 cup soy milk 1 cup chopped baby spinach
4 slices of multigrain toast
8 corn cobbettes
1 avocado, sliced
Step 1: Sauté onion and garlic in oil until tender. Add tomatoes, mushrooms and capsicum and fry until soft.
Step 2: Add mashed tofu, onion and garlic powder, turmeric, yeast flakes, tamari and stock powder and continue cooking on low/medium heat, mixing until heated through.
Step 3: Pour in the soymilk and stir through. This adds a creamier, egg-like texture. Add the spinach and stir until wilted. Remove from heat and serve on multigrain toast, with corn and avocado.