Sizzling Tofu, Kale & Black Bean Toast (high-protein)

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.

Gluten free
Wheat free
Quick meal
Kids recipe

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Preparation time

5 min

Cook time

10 min

Total time

15

Meal

  • mains
  • lunches

Servings

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

  1. 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.
  2. Add the tofu/tempeh pieces, black beans, kale leaves, cherry tomatoes and mixed seeds to the pan and heat for 5 minutes, stirring frequently.
  3. Stir through the soy sauce and nutritional yeast and heat for a further two minutes or until cooked through.
  4. Arrange the avocado on the toast and then 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

  1. 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.
  2. Add the tofu/tempeh pieces, black beans, kale leaves, cherry tomatoes and mixed seeds to the pan and heat for 5 minutes, stirring frequently.
  3. Stir through the soy sauce and nutritional yeast and heat for a further two minutes or until cooked through.
  4. Arrange the avocado on the toast and then 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

  1. 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.
  2. Add the tofu/tempeh pieces, black beans, kale leaves, cherry tomatoes and mixed seeds to the pan and heat for 5 minutes, stirring frequently.
  3. Stir through the soy sauce and nutritional yeast and heat for a further two minutes or until cooked through.
  4. Arrange the avocado on the toast and then 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

  1. 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.
  2. Add the tofu/tempeh pieces, black beans, kale leaves, cherry tomatoes and mixed seeds to the pan and heat for 5 minutes, stirring frequently.
  3. Stir through the soy sauce and nutritional yeast and heat for a further two minutes or until cooked through.
  4. Arrange the avocado on the toast and then 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

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