Crispy Sesame Tofu with Broccoli and Brown Rice (Vegan)

Most people who dislike tofu have only had it soft and bland. The fix is simple: press out the water, toss it in a little cornflour, and bake it hot until the edges are crisp. Add the sticky sauce only at the end, or the coating softens.

Dinner

Serves 2

Crispy sesame tofu cubes in a sticky glaze with broccoli and brown rice, topped with sesame seeds and spring onions

Ingredients

400g block extra-firm tofu
1 tbsp cornflour
2 tsp sesame oil or olive oil
100g brown rice (uncooked weight)
300g broccoli, cut into small florets
1 tbsp sesame seeds
2 spring onions, sliced
For the sauce
2 tbsp tamari (labelled gluten-free if you need it to be)
2 tsp maple syrup
2 tsp rice vinegar
2 cloves garlic, crushed
A thumb of ginger, grated (about 10g)
A pinch of chilli flakes and 2 tbsp water

Method

Drain the tofu, wrap it in a clean tea towel and put something heavy on top, such as a pan with a couple of tins in it. Press for at least 15 minutes. The drier it is, the crisper it gets.
Heat the oven to 220C (200C fan) and line a baking tray. Rinse the rice and cook it in plenty of boiling water for 25 to 30 minutes until tender, then drain.
Cut the tofu into 2cm cubes. Toss with the oil, then sprinkle over the cornflour and a pinch of salt and toss again until evenly coated.
Spread the tofu out on the tray, with space between the cubes. Bake for 25 minutes, turning halfway, until golden and crisp on the edges.
Meanwhile, steam the broccoli for 4 to 5 minutes, or roast it on a second tray for the last 12 minutes of the tofu's cooking time.
Put the sauce ingredients in a large frying pan and bubble for 1 to 2 minutes until slightly thickened and glossy.
Take the pan off the heat, add the tofu and toss quickly to coat. Serve straight away on the rice with the broccoli, scattered with sesame seeds and spring onions.

Why it works

A serving has about 42g of protein, all from plants, which is unusual for a vegan dinner. Most of it comes from the tofu. Soya is one of the few plant proteins that contains all nine essential amino acids.

Tofu is often a good source of calcium too. Many brands are set with calcium sulphate, which shows on the label, and those are especially useful for bone health if you eat little or no dairy. See protecting your bones.

Does soya affect hormones? Soya contains plant compounds called isoflavones, and it has a reputation for affecting hormones in men. Research at normal dietary amounts does not support that: see does soy lower testosterone and the truth about soy and phytoestrogens.

Together with the tofu, the broccoli, brown rice and sesame seeds give over 10g of fibre a serving, and baking rather than deep frying keeps the fat sensible.

The honest part is the calories. At about 680 a serving, this is a substantial dinner, which suits a training day. On a rest day, use 70g of rice in total instead of 100g. Tamari is salty, so taste the sauce before adding salt.

For another way to use tofu, try the tofu scramble with turmeric and spinach.

healthy-banana-bread

Healthy Banana Bread (Low Added Sugar, High Protein)

Snack

banana, eggs, greek yogurt, wholemeal flour, almonds, protein powder, maple syrup, olive oil, walnuts, cinnamon

Sliced loaf of healthy banana bread topped with walnuts and banana, on a wooden board

crispy-sesame-tofu-broccoli

Crispy Sesame Tofu with Broccoli and Brown Rice (Vegan)

Dinner

tofu, broccoli, brown rice, tamari, maple syrup, rice vinegar, garlic, ginger, sesame seeds, sesame oil, spring onions, chilli flakes

sea-bass-salsa-verde-new-potatoes

Sea Bass with Salsa Verde and Crushed New Potatoes

Dinner

sea bass, new potatoes, green beans, parsley, basil, mint, capers, anchovies, olive oil, lemon, mustard, garlic

Pan-fried sea bass fillets with crisp skin on crushed new potatoes and green beans, topped with green salsa verde

beef-lentil-bolognese

Beef and Lentil Bolognese with Wholewheat Spaghetti

Dinner

beef mince, lentils, onion, carrots, celery, garlic, tomatoes, tomato puree, stock, wholewheat pasta, parmesan, olive oil, oregano, basil

Bowl of wholewheat spaghetti with beef and lentil bolognese sauce, topped with grated Parmesan and basil

halloumi-lentil-roasted-vegetable-salad

Halloumi, Lentil and Roasted Vegetable Salad

Lunch

halloumi, lentils, courgette, red pepper, aubergine, red onion, tomatoes, rocket, olive oil, lemon, mustard, honey, mint, cumin

Warm salad of grilled halloumi slices, Puy lentils, roasted courgette, pepper, aubergine and rocket

huevos-rancheros-black-beans

Huevos Rancheros with Black Beans and Avocado

Breakfast

eggs, black beans, corn tortillas, tomatoes, onion, red pepper, garlic, cumin, smoked paprika, avocado, feta, lime, coriander, olive oil

Huevos rancheros with fried eggs in tomato sauce, black beans, corn tortillas, avocado, feta and coriander

banana-oat-peanut-butter-smoothie

Banana, Oat and Peanut Butter Recovery Smoothie

Snack

banana, oats, peanut butter, milk, greek yogurt, cinnamon

Glass of banana, oat and peanut butter smoothie topped with oats and banana slices

baked-falafel-bowl-tabbouleh

Baked Falafel Bowl with Tabbouleh and Tahini (Vegan)

Lunch

chickpeas, gram flour, quinoa, tahini, parsley, mint, tomatoes, cucumber, onion, garlic, lemon, cumin, olive oil, pumpkin seeds

Bowl of baked falafel with quinoa tabbouleh, tomatoes, cucumber and a drizzle of tahini sauce

salmon-poke-bowl-edamame

Salmon Poke Bowl with Edamame and Brown Rice

Dinner

salmon, brown rice, edamame, avocado, carrots, cucumber, tamari, rice vinegar, honey, sesame oil, sesame seeds, ginger, spring onions

Salmon poke bowl with cubed salmon, brown rice, edamame, avocado, carrot, cucumber and sesame seeds

turkey-meatballs-courgetti

Turkey Meatballs with Courgetti and Tomato Sauce

Dinner

turkey, eggs, almonds, parmesan, garlic, onion, olive oil, tomatoes, courgette, basil, oregano, chilli flakes

Turkey meatballs in tomato sauce on a bed of courgette noodles, topped with basil and grated Parmesan

chicken-shawarma-meal-prep-bowls

Chicken Shawarma Meal Prep Bowls with Quinoa and Hummus

Lunch

chicken, quinoa, hummus, greek yogurt, cucumber, tomatoes, red onion, red cabbage, parsley, garlic, lemon, cumin, smoked paprika, cinnamon, olive oil

Meal prep containers of chicken shawarma with quinoa, hummus, tomatoes, cucumber and red cabbage

smoked-salmon-egg-avocado-wrap

Smoked Salmon, Egg and Avocado Breakfast Wrap

Breakfast

smoked salmon, salmon, eggs, avocado, spinach, wholemeal wraps, greek yogurt, lemon, dill, chives, olive oil

chocolate-avocado-mousse

Chocolate Avocado Mousse (Dairy-Free)

Snack

avocado, cocoa, banana, maple syrup, soy milk, raspberries

Glasses of chocolate avocado mousse topped with fresh raspberries and a sprinkle of cocoa

pork-tenderloin-apples-red-cabbage

Pork Tenderloin with Apples and Red Cabbage

Dinner

pork, apple, red cabbage, onion, cider vinegar, honey, wholegrain mustard, thyme, potatoes, olive oil

Sliced roast pork tenderloin on braised red cabbage with roasted apple wedges and new potatoes

courgette-feta-fritters

Courgette and Feta Fritters

Lunch

courgette, feta, eggs, wholemeal flour, spring onions, dill, mint, olive oil, greek yogurt, lemon, garlic

Golden courgette and feta fritters on a plate with a bowl of lemon and garlic yogurt dip and fresh herbs

chicken-satay-peanut-sauce

Chicken Satay Skewers with Peanut Sauce and Cucumber Salad

Dinner

chicken, peanut butter, coconut milk, tamari, garlic, ginger, turmeric, lime, honey, cucumber, red onion, rice vinegar, brown rice, coriander

Grilled chicken satay skewers with peanut sauce, a cucumber and red onion salad and lime wedges

minestrone-soup-cannellini-beans

Minestrone Soup with Cannellini Beans

Lunch

cannellini beans, onion, carrots, celery, garlic, courgette, tomatoes, tomato puree, wholewheat pasta, kale, parmesan, olive oil, stock

Bowl of minestrone soup with cannellini beans, small pasta, kale and vegetables, topped with grated Parmesan

baked-oats-apple-cinnamon

Baked Oats with Apple and Cinnamon

Breakfast

oats, apple, eggs, milk, walnuts, cinnamon, maple syrup, greek yogurt

Baked oats with sliced apple and walnuts in a ceramic baking dish, dusted with cinnamon and served with Greek yogurt

greek-yogurt-bark-berries-pistachios

Greek Yogurt Bark with Berries and Pistachios

Snack

greek yogurt, honey, blueberries, pistachios, dark chocolate

Pieces of frozen Greek yogurt bark topped with blueberries, raspberries, chopped pistachios and dark chocolate on a baking tray

sweet-potato-hash-eggs-kale

Sweet Potato Hash with Eggs and Kale

Breakfast

sweet potato, eggs, kale, onion, red pepper, garlic, smoked paprika, cumin, olive oil

Sweet potato hash in a cast iron skillet with crispy sweet potato cubes, red pepper, kale and four fried eggs with runny yolks

lentil-mushroom-burgers

Lentil and Mushroom Burgers (Vegan)

Lunch

lentils, mushrooms, onion, garlic, oats, walnuts, flaxseed, tomato puree, tamari, smoked paprika, olive oil, avocado, rocket, tomatoes

Homemade lentil and mushroom burger in a wholemeal bun with avocado, rocket and sliced tomato

trout-almonds-green-beans

Pan-Fried Trout with Almonds and Green Beans

Dinner

trout, almonds, green beans, potatoes, butter, olive oil, lemon, parsley

Pan-fried trout fillet with crispy skin topped with toasted flaked almonds, served with green beans, new potatoes and a lemon wedge

lamb-kofta-tzatziki-bulgur

Lamb Kofta with Tzatziki and Bulgur Salad

Dinner

lamb mince, onion, garlic, parsley, mint, cumin, greek yogurt, cucumber, lemon, bulgur wheat, tomatoes, spring onions, olive oil

Grilled lamb kofta on skewers with a bowl of tzatziki and a bulgur wheat salad with tomatoes, cucumber and parsley

baked-oysters-garlic-spinach

Baked Oysters with Garlic, Spinach and Parmesan

Dinner

oysters, spinach, garlic, shallots, parmesan, lemon, olive oil, chilli flakes

Baked oysters on the half shell topped with spinach and golden Parmesan crumbs, served on rock salt with lemon wedges

kale-walnut-pesto-pasta

Wholewheat Pasta with Kale and Walnut Pesto

Dinner

wholewheat pasta, kale, walnuts, garlic, parmesan, lemon, olive oil, tomatoes, chilli flakes

Wholewheat spaghetti tossed in green kale and walnut pesto with halved cherry tomatoes and grated cheese in a bowl

miso-cod-pak-choi

Miso Cod with Pak Choi and Brown Rice

Dinner

cod, miso, pak choi, ginger, garlic, honey, sesame oil, spring onions, sesame seeds, brown rice

Miso glazed cod fillet with caramelised top, garlic pak choi and brown rice, sprinkled with sesame seeds and spring onions

mushroom-barley-risotto

Mushroom and Pearl Barley Risotto with Spinach

Dinner

pearl barley, mushrooms, onion, garlic, thyme, stock, spinach, parmesan, lemon, olive oil

Creamy mushroom and pearl barley risotto with wilted spinach, thyme and grated cheese in a shallow bowl

butternut-squash-soup-ginger

Butternut Squash and Ginger Soup with White Beans

Lunch

butternut squash, onion, carrots, garlic, ginger, white beans, stock, cumin, pumpkin seeds, olive oil, lemon

Bowl of smooth orange butternut squash soup topped with toasted pumpkin seeds and a swirl of olive oil

seed-crackers-gluten-free

Seed Crackers (Gluten-Free, Vegan)

Snack

pumpkin seeds, sunflower seeds, flaxseed, chia seeds, sesame seeds, rosemary

Thin golden seed crackers with pumpkin, sunflower and sesame seeds broken into shards on a board

low-sugar-granola-nuts-seeds

Low-Sugar Granola with Nuts and Seeds

Breakfast

oats, almonds, walnuts, pumpkin seeds, sunflower seeds, flaxseed, cinnamon

Homemade low-sugar granola clusters with almonds, pumpkin seeds and sunflower seeds on a baking tray

chilli-garlic-edamame

Chilli Garlic Edamame

Snack

edamame, garlic, chilli flakes, sesame oil, tamari, lime

Bowl of chilli garlic edamame beans in their pods with sesame and lime

moroccan-chickpea-lentil-stew

Moroccan Chickpea and Lentil Stew with Spinach

Lunch

chickpeas, lentils, carrots, onion, garlic, tomatoes, spinach, stock, cumin, cinnamon, smoked paprika, chilli flakes, lemon, olive oil, coriander

Moroccan chickpea and red lentil stew with spinach and carrots in a bowl, topped with coriander and lemon

chicken-burrito-bowl

Chicken Burrito Bowl with Black Beans and Avocado

Lunch

chicken, brown rice, black beans, red pepper, onion, tomatoes, avocado, lime, coriander, greek yogurt, cumin, smoked paprika, oregano, olive oil

Chicken burrito bowl with brown rice, black beans, sliced chicken, peppers, tomatoes, avocado and lime

smoked-mackerel-kedgeree

Smoked Mackerel Kedgeree with Eggs and Spinach

Dinner

mackerel, brown rice, eggs, onion, peas, spinach, curry powder, turmeric, lemon, coriander, greek yogurt, olive oil

Smoked mackerel kedgeree with yellow spiced rice, halved soft-boiled eggs, spinach and lemon wedges in a pan

chicken-broccoli-stir-fry

15-Minute Chicken and Broccoli Stir-Fry with Ginger

Dinner

chicken, broccoli, red pepper, spring onions, garlic, ginger, egg noodles, tamari, honey, rice vinegar, sesame oil, sesame seeds

Chicken and tenderstem broccoli stir-fry with red pepper and noodles in a wok, topped with sesame seeds

protein-pancakes-cottage-cheese

Banana Oat Protein Pancakes with Cottage Cheese

Breakfast

oats, banana, eggs, cottage cheese, greek yogurt, blueberries, cinnamon

Stack of banana oat protein pancakes topped with Greek yogurt and blueberries on a plate

thai-green-prawn-curry

Thai Green Prawn Curry with Broccoli

Dinner

prawns, coconut milk, broccoli, red pepper, lime, coriander, brown rice

Thai green prawn curry with broccoli and red pepper in a bowl, with brown rice and lime

salmon-traybake-potatoes-broccoli

Salmon Traybake with New Potatoes, Broccoli and Dill Yogurt

Dinner

salmon, potatoes, broccoli, lemon, dill, olive oil, greek yogurt

Baked salmon fillets with new potatoes, tenderstem broccoli and lemon on a baking tray

greek-lemon-chicken-traybake

Greek Lemon Chicken Traybake with Potatoes and Olives

Dinner

chicken, potatoes, onion, red pepper, olives, garlic, lemon, olive oil, oregano, greek yogurt, cucumber, dill

Roast chicken thighs with lemon halves, potatoes, red onion, peppers and black olives on a baking tray

tuna-white-bean-salad

Tuna, White Bean and Red Onion Salad

Lunch

tuna, white beans, onion, tomatoes, cucumber, rocket, capers, parsley, lemon, olive oil

Tuna and white bean salad with red onion, cherry tomatoes, rocket and capers in a bowl

spinach-feta-egg-muffins

Spinach, Feta and Red Pepper Egg Muffins

Breakfast

eggs, spinach, feta, red pepper, spring onions, milk, chilli flakes, olive oil

Twelve golden egg muffins with spinach, feta and red pepper in a muffin tin

chia-pudding-mango-lime

Chia Pudding with Mango, Lime and Pumpkin Seeds

Breakfast

chia seeds, soy milk, mango, lime, pumpkin seeds

Chia seed pudding in a glass topped with diced mango, lime zest and pumpkin seeds

beetroot-walnut-hummus

Beetroot and Walnut Hummus

Snack

beetroot, chickpeas, walnuts, tahini, lemon, garlic, cumin, olive oil, carrots, cucumber, red pepper

Bright pink beetroot hummus topped with walnuts and olive oil, with vegetable sticks

turkish-eggs-garlic-yogurt

Turkish Eggs with Garlic Yogurt and Chilli Butter

Breakfast

eggs, greek yogurt, garlic, butter, chilli flakes, dill, parsley, sourdough, olive oil

Two poached eggs on garlic yogurt, drizzled with red chilli butter and dill

smoky-roasted-chickpeas

Smoky Roasted Chickpeas

Snack

chickpeas, olive oil, smoked paprika, cumin

Bowl of crispy roasted chickpeas with smoked paprika

chicken-ginger-congee

Chicken and Ginger Congee

Dinner

chicken, brown rice, ginger, garlic, spring onions, stock, sesame oil, tamari

Bowl of chicken congee with ginger and spring onions

red-lentil-dal-spinach

Red Lentil Dal with Spinach and Ginger

Dinner

lentils, spinach, onion, garlic, ginger, tomatoes, turmeric, cumin, coconut milk, brown rice

Bowl of golden red lentil dal with spinach and rice

steak-rocket-parmesan-salad

Steak, Rocket and Parmesan Salad

Lunch

steak, rocket, parmesan, tomatoes, olive oil, lemon

Sliced steak on rocket with parmesan shavings and tomatoes

quinoa-edamame-pumpkin-salad

Quinoa, Edamame and Pumpkin Seed Salad

Lunch

quinoa, edamame, pumpkin seeds, cucumber, lemon, olive oil, spring onions, parsley

Quinoa salad with green edamame and toasted pumpkin seeds

tofu-scramble-turmeric-spinach

Tofu Scramble with Turmeric, Spinach and Tomatoes

Breakfast

tofu, spinach, tomatoes, turmeric, onion, garlic, olive oil, sourdough, nutritional yeast

Yellow turmeric tofu scramble with spinach and tomatoes in a pan

date-cacao-protein-balls

Date and Cacao Protein Balls

Snack

dates, peanut butter, almond butter, protein powder, cacao, hemp seeds, chia seeds, cinnamon

Date and cacao protein balls on a board, some cut in half

mussels-tomato-garlic-broth

Mussels in Tomato and Garlic Broth

Dinner

mussels, tomatoes, garlic, onion, parsley, chilli flakes, sourdough, olive oil, lemon

Open mussels in a red tomato broth with sourdough

cottage-cheese-pomegranate-walnuts

Cottage Cheese with Pomegranate, Walnuts and Honey

Snack

cottage cheese, pomegranate, walnuts, honey, cinnamon, greek yogurt

Bowl of cottage cheese topped with pomegranate seeds and walnuts

chicken-butter-bean-kale-pot

Chicken, Butter Bean and Kale One-Pot

Dinner

chicken, white beans, kale, onion, garlic, lemon, olive oil, stock, parsley, tomatoes

One-pot chicken with butter beans and dark green kale

mackerel-egg-watercress-toast

Smoked Mackerel, Poached Egg and Watercress on Sourdough

Breakfast

mackerel, eggs, watercress, sourdough, lemon, olive oil, tomatoes

Smoked mackerel and poached egg on sourdough with watercress

turmeric-tempeh-cauliflower-bowl

Turmeric Tempeh and Cauliflower Bowl with Tahini

Lunch

tempeh, cauliflower, tahini, chickpeas, turmeric, lemon, olive oil, spinach, cumin, garlic

Bowl of roast cauliflower and tempeh with tahini dressing

miso-tofu-edamame-noodle-soup

Miso, Tofu and Edamame Soup with Buckwheat Noodles

Lunch

miso, tofu, edamame, buckwheat, spring onions, garlic, ginger, seaweed, sesame oil, spinach

Bowl of miso noodle soup with tofu cubes and green edamame

kiwi-kefir-night-bowl

Kiwi and Kefir Night Bowl with Toasted Pumpkin Seeds

Snack

kiwi, kefir, pumpkin seeds, honey, cinnamon, greek yogurt, walnuts

Bowl of kefir with sliced kiwi and toasted pumpkin seeds

turkey-sweet-potato-cherry

Turkey, Sweet Potato and Tart Cherry Traybake

Dinner

turkey, sweet potato, cherries, olive oil, garlic, onion, rosemary, spinach

Turkey breast traybake with sweet potato and dark cherries

sardine-white-bean-smash

Sardine and White Bean Smash on Sourdough

Dinner

sardines, white beans, garlic, lemon, olive oil, sourdough, parsley, tomatoes, onion, chilli flakes

Sardine and white bean smash on toasted sourdough with lemon

garlic-prawn-spinach-stirfry

Garlic Prawn and Spinach Stir-Fry

Dinner

prawns, spinach, garlic, brown rice, lemon, olive oil, chilli flakes, spring onions

Garlic prawns with spinach in a pan with lemon

chickpea-egg-avocado-bowl

Chickpea, Egg and Avocado Lunch Bowl

Lunch

chickpeas, eggs, avocado, tomatoes, rocket, lemon, olive oil, pumpkin seeds, onion, cumin

Chickpea bowl with halved boiled eggs, avocado and rocket

spinach-feta-pumpkin-omelette

Spinach, Feta and Pumpkin Seed Omelette

Breakfast

eggs, spinach, feta, pumpkin seeds, olive oil, tomatoes

Folded spinach and feta omelette with pumpkin seeds on a plate

pumpkin-seed-oat-bites

Pumpkin Seed and Oat Bites

Snack

oats, pumpkin seeds, almond butter, dates, honey, flaxseed, dark chocolate, cinnamon

No-bake oat and pumpkin seed bites on a wooden board

kimchi-fried-rice-eggs

Kimchi Fried Rice with Eggs

Lunch

brown rice, kimchi, eggs, spinach, garlic, spring onions, sesame oil, olive oil, sesame seeds, tamari, gochujang, rice vinegar

Kimchi fried rice topped with a fried egg, sesame seeds and spring onion

kefir-berry-brazil-smoothie

Kefir Smoothie with Berries and Brazil Nuts

Breakfast

kefir, greek yogurt, blueberries, brazil nuts, flaxseed, chia seeds, cinnamon, lemon, banana

Kefir and berry smoothie in a glass with Brazil nuts and flaxseed

beef-black-bean-chilli

Beef and Black Bean Chilli

Dinner

beef mince, black beans, tomatoes, onion, red pepper, garlic, brown rice, greek yogurt, dark chocolate, olive oil, cumin, smoked paprika, oregano, chilli flakes, tomato puree, stock, coriander