Ingredients

• 200g extra firm tofu
• 1 tsp sesame oil
• 4 tsp reduced-salt soy sauce
• 2 tsp cornflour
• Low-cal cooking spray
• 1 garlic clove, crushed
• 1 tsp rice vinegar
• 1 tbsp brown sugar
• 150g basmati rice
• 160g broccoli florets
• 3 spring onions, diced
• Sesame seeds, to garnish

Method

1. Preheat the oven to 200°C/180°C fan/Gas mark 6. Line a baking tray with parchment paper.
2. Wrap the tofu block in kitchen towel and sandwich between two plates for 30 minutes to press out the moisture.
3. Cut the tofu block into 1-inch cubes. Place in a bowl with 1 tsp of the soy sauce and sesame oil and stir in. Sprinkle on the cornflour to coat. This is the key to a crispy texture.
4. Spread the tofu cubes over the baking parchment and pop the tray in the oven for 30 minutes, turning halfway through.
5. Meanwhile, cook your rice according to packet instructions. Put your broccoli in to steam or boil for around 5 minutes, depending on your texture preference.
6. To make the teriyaki sauce, add the garlic to a pan coated with low-cal cooking spray over a medium heat. Fry off until starting to turn golden, then add in the remaining soy sauce and the rice vinegar. Finally, tip in the sugar and stir until dissolved.
7. Serve your rice in warm bowls topped with the tofu, then a drizzle of teriyaki sauce and garnish with spring onions and sesame seeds.

Ingredients

• 300g extra firm tofu
• 175g barbecue sauce

Method

1. Wrap the tofu block in kitchen towel and sandwich between two plates for 30 minutes to press out the moisture.
2. Cut the tofu into 32 cubes. Coat well in the barbecue sauce.
3. After soaking 8 skewers, thread 4 coated tofu cubes onto each.
4. Fire up the barbecue and grill each skewer for a few minutes each side until there are grill marks on the tofu and the sauce has caramelised. Each time you turn, brush some extra barbecue sauce on the tofu.

Ingredients

• 100g cashew nuts
• 250g silken tofu
• Juice of ½ lemon
• 2 tbsp nutritional yeast
• 2 garlic cloves
• 1 bunch fresh basil
• Salt and pepper, to taste
• 300g wholewheat spaghetti
• 1 tsp olive oil
• 300g mushrooms, sliced
• 100g spinach, roughly chopped

Method

1. Place your cashews in a heat-proof bowl and cover with boiling water. Leave to soak for 30 minutes.
2. Drain the cashews and tip them into a blender or food processor. Crumble in the tofu, then add the lemon juice, nutritional yeast, garlic, basil, salt and pepper, reserving a couple of basil leaves. Blend until smooth.
3. Cook your spaghetti according to packet instructions, reserving a cup of the pasta water.
4. Meanwhile, place a frying pan over a medium-high heat. Once hot, add in the olive oil. Tip in the mushrooms and cook for 4-5 minutes, or until the mushrooms are golden brown. Add in the spinach and stir frequently for a further minute until the spinach wilts.
5. Drain your spaghetti and then return it to the hot pan. Tip in your creamy sauce and stir well to coat, leaving the pan over a low heat to warm the sauce through. Splash in a little of the reserved pasta water to loosen if needed.
6. Stir in the mushrooms and spinach until well combined, then serve garnished with some more fresh basil leaves.

Ingredients

For the tofu:

• ½ block firm tofu
• 2 tsp vegetable oil
• 2 tsp reduced-salt soy sauce
• 1 tsp chilli powder
• 1 tsp garlic powder
• 30g barbecue sauce
• 30ml water

To serve:

• 2 seeded tortillas
• ½ avocado
• 60g reduced-fat houmous
• 100g roasted red peppers, drained

Method

1. Preheat the oven to 180°C/160°C fan/Gas mark 4. Drain and pat dry the tofu (no need to press). Use a cheese grater to shred the tofu.
2. Spread out on a lined baking tray. Pour over the oil, soy sauce, smoked paprika, garlic powder, onion granules and cumin. Use your hands or a fork to mix thoroughly.
3. Bake in the oven for 25-35 minutes, stirring halfway through, until browned.
4. Heat the barbecue sauce and water in a small saucepan, then mix into the tofu.
5. Now assemble your wraps. Lay your tortilla flat and made an incision from the bottom edge to the middle of the wrap. Now visualise your tortilla in four sections. In the bottom right section, add ¼ mashed avocado. In the top right, add your barbecue tofu. In the top left, add 30g reduced-fat houmous, and finally, in the bottom left, add 50g roasted red peppers from a jar (see image).
6. Take the bottom right section with the avocado and fold up on top of the tofu section. Then fold this section across on top of the houmous. Finally, fold the wrap down over the peppers to create a layered wrap. Serve right away, or chill and eat within 3 days.

Ingredients

• 2 tsp olive oil
• ½ small onion, peeled and diced
• 1 garlic clove, crushed
• 80g mushrooms, sliced
• 1 tomato, cut into chunks
• 200g firm tofu
• Pinch of salt
• Black pepper to taste
• ½ tsp smoked paprika
• ½ tsp ground turmeric
• 1 tbsp fresh parsley, chopped
• 60g wholemeal sourdough, toasted

Method

1. Place a frying pan over a medium heat and add the oil.
2. Once hot, add the onion and cook for 2-3 minutes until starting to soften. Add the garlic and mushrooms and cook for a further 2 minutes.
3. In a bowl, use a fork to crumble the tofu into small pieces. Add to the pan along with the tomato, salt, pepper, paprika and turmeric.
4. Mix all the ingredients together and cook for 5-10 minutes until piping hot.
5. Serve with the toasted sourdough and parsley.