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

Name: Sizzling Tofu, Kale & Black Bean Toast (high-protein)
Prep time: 5 min
Cook time: 10 min
Yield: 1
Ingredients: 1 clove garlic, finely chopped; 90-100g/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; 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); ½ an avocado, sliced; Salt and pepper, to taste; Drizzle of vegan mayonnaise and sriracha (optional – leave out the mayonnaise if reducing fat)

sizzling tofu, kale and bean toast high protein

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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

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

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

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

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

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

Keywords

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

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