Vegan Broccoli

Broccoli, Mushroom & Tomato Mini Vegan Frittatas

Broccoli, Mushroom & Tomato Mini Vegan Frittatas

(Serves 4)

INGREDIENTS

200g firm tofu

1 cup cooked brown rice

½ red onion, finely diced

2 cups mushrooms, finely sliced

2 cloves garlic, finely chopped

1 broccoli, trimmed, cut into florets

1 tomato, finely chopped

1 handful parsley leaves, finely chopped

1/4 cups nutritional yeast

4 handfuls mixed salad leaves

1 avocado, sliced

1 lemon

METHOD

Preheat oven to 180ºC/355ºF. Line the bases of a non stick 6 hole muffin tin with small rounds of baking paper.

Place 200g of firm tofu and 1 cup cooked rice in a food processor and process until it resembles ricotta cheese.

Heat a nonstick frying pan over a high heat. Add ½ cup of water. Add the onion and garlic. Saute until all the water has evaporated. Add the sliced mushrooms, chopped broccoli and the diced tomatoes. Cook for 3 minutes or until soft. Transfer to a large bowl and set aside.

Add to the bowl the parsley, ¼ cup nutritional yeast and the minced tofu and rice mixture. Add salt and pepper to taste. Stir well while mushing the mixture through your hands. Divide the mixture between prepared muffin holes. Bake for 20 minutes, or until set and golden brown. Set aside for 5 minutes, then using a knife, lift the Frittatas out of the tin. Serve with mixed salad leaves and slices of avocado with the a squeeze of lemon juice.

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Broccoli, Mushroom & Tofu in Ginger Soy Sauce

Broccoli, Mushroom & Tofu in Ginger Soy Sauce

(Serves 4)

INGREDIENTS

20 button mushrooms, cut into bite sized pieces

1 head of broccoli, divided into florets, stem chopped finely

250g firm tofu, cut into 3 cm cubes

3 tbsp rice wine vinegar

1/2 cup soy sauce

3 tbsp cornflour

1/2 cup water

2 tbsp raw sugar

3 cups liquid vegetable stock

1 tbsp grated ginger

2 cups cooked brown rice

METHOD

Mix the cornflour into half a cup of water to make a slurry. Pour the vegetable stock, soy sauce, rice wine vinegar, raw sugar and ginger into a hot wok. Add the broccoli stems, the mushrooms and the tofu pieces.

Bring to the boil, cook until the broccoli stems are softened, then add the broccoli florets. Once the florets are bright green and softened, add the cornflour slurry while stirring. Bring back to the boil to thicken.

Serve with brown rice.

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Grab your FREE 5-day Meal Plan to help you kickstart your whole food plant based journey. We’ve prepared a special whole food plant based meal plan for you. It’s filled with:

-5 delicious, quick and easy to prepare weeknight meals. -Cooking tutorial videos for every dish that help make learning a recipe super easy. -Shopping and prep lists to save you time and money and help you get the meals on the table super fast. -A Meal Plan at a glance sheet to print and put on your fridge as a daily reminder of what’s for dinner each night. -A link to plant based nutrition video from plant based doctor to help you understand the why as well as the how of eating a whole food plant based diet.

Click the button below to gain download access.