Daily Tofu Lunch
This is the daily tofu lunch that I could eat every single day. It’s high protein, simple to make, you can meal prep it, cut it into squares and have a high protein, high quality meal. The first thing I’m going to do is drain and press extra firm tofu. If you like this recipe be sure to check out this one too! and this one!
Prep Tofu and Veggies
While the tofu presses I prepare my veggies. You can get creative with the veggies but I’m using a roma tomato, garlic, onion, and some spinach. I chop about half of a yellow onion and drop it into a pan with a little olive oil, some salt and pepper and let that sweat out for a little bit. Then I chop a couple cloves of garlic and add that in. Last I toss in a big handful of spinach, but first I tear them into smaller pieces. Let that cook for a moment then take it off the heat. I then preheat my oven for 350ºF.
Processing
Since I have two blocks of tofu I need to process them separately so I put one block in the processor first. I also add in one cup of organic soy milk. Process that. Then add in a quarter cup nutritional yeast. Process again, then add two tablespoons of olive oil, a big pinch of salt, a teaspoon garlic powder, a teaspoon onion powder, a half teaspoon turmeric, half teaspoon smoked paprika, and some black pepper. Now I process this on low until it is combined. Next I add a cup of chickpea and fava bean flour combined.
Baking
Process again. It should be like a very heavy pancake batter. Then I grab my nine by thirteen baking dish. I lightly but completely coat it in oil. Add the mixture in, then the spinach, onions, and garlic. Mix everything together and spread it out evenly in the dish. Before it goes into the oven I slice up my roma tomato. I have eight slices (one to represent each serving) that I place on top, as well as a swirl of olive oil. Then toss it in and let it bake for forty five minutes! Once done let it rest for a little.
Taste Test
Now I slice it into eight squares, top it with a little olive oil and lemon juice. It looks perfect! Each square is 400 calories, 32 grams of protein, 28 grams of carbs, 14 grams of fat, 9 grams of fiber. It tastes good! It’d be good with vegan cheese on top. Or any vegetables would be good on top of this! This daily tofu lunch turned out great. You should give it a try! Watch the full video here!
Is This the Lunch You Could Eat Daily?
Ingredients
- 2 cases extra firm tofu
- 1 roma tomato
- 1/2 yellow onion
- few cloves of garlic
- spinach
- olive oil
- salt
- black pepper
- 1 cup organic soy milk
- 1/4 cup nutritional yeast
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp turmeric
- 1/2 tsp smoked paprika
- 1 cup chickpea+fava bean flour
Instructions
- Drain and press tofu. Chop yellow onion and add to pan with olive oil, salt and pepper. Let sweat out.
- Chop garlic and add it in, then spinach. Let cook for a moment then remove from heat.
- Preheat oven to 350ºF.
- Add first block of tofu to processor and process. Add rest of tofu, and soy milk, process again. Add nutritional yeast, olive oil, salt, garlic powder, onion powder, turmeric, smoked paprika and black pepper. Process on low until combined.
- Add chickpea and fava bean flour and process again. Coat 9×13 baking dish in oil and add in mixture then veggies. Mix everything together and spread it out evenly.
- Slice tomato and add 8 slices on top. Bake for 45 minutes. Let it rest for a little then cut into squares. Enjoy!