After the JFC Fillet burger and a million beans, I needed to get back to what I call “Stupid healthy meals” and a fine example of something that is stupidly healthy, is this dish. But as always, if it doesn’t taste great, it doesn’t get included on the Long Player Kitchen!
This is a great mid-week meal. With the exception of a bit of washing up, it is really quick and easy. The recipe is a base and I encourage you to put any veg combinations with it. They will have to go well with broccoli as the puree really is the star here. Asparagus, snow peas, cabbage, peas, cauliflower are all good ideas.
This is one of those meals that makes you feel better by the time you have finished it. It is nutritionally amazing, has a high quality protein count and tastes great.
The puree makes about 8 servings, so I either use half and freeze the rest for another week or it makes a really nice soup.
A winner all round.
- 500g firm tofu, pressed in-between some paper towels with something heavy for minimum 20 minutes
- 2 tablespoons olive oil
- 1 large head of broccoli
- 1 red pepper (capsicum), diced
- 1 small batch parsley leaves, chopped (don’t worry if a few stalks get in there)
- 2 cloves garlic, chopped
- 1 leek, washed and sliced thinly
- 1 brown onion, diced
- 1 carrot, diced
- 1 ½ cups quinoa
- 2 cups vegetable stock
- 1 cup water
- 1 extra serving per portion of veg of your choice
- Start by cooking the tofu. Preheat an oven to 230 degrees Celsius, cut the tofu lengthways into 4 rectangles and then each rectangle into 4. You should have 16 rectangles the same size. Heat on a baking tray in an oven for 15 minutes, flip and cook for a further 10 minutes then flip and cook for a final 5 minutes
- Meanwhile, make the puree. Fry the leeks, one garlic clove and half the red pepper for about 5 minutes in 1 tablespoon of oil and then chop all the florets from the broccoli. Add everything to a blender and mix for a minute or 2. Then slowly add some water until you have a smooth puree. Be careful not to add too much. Season with salt and pepper, add half the parsley and blend for a few seconds more. Check the seasoning and set aside
- In a large saucepan, heat remaining oil over a medium heat. Add the diced onion, carrot and remaining red pepper and garlic (and extra veg if you are using). Fry for about 5 minutes.
- Wash the quinoa and add to the sauce pan. Add the stock and water and bring to boil. As it boils, lower heat to low, cover and leave, stirring regularly, for 20 minutes. You may need to take the lid off for the last 5 minutes
- To serve, cut each tofu rectangle into 3 and add to the quinoa, pour over the puree and mix everything with the remaining parsley and season with salt and pepper.
- Eat and feel better
Fleetwood Mac “Rumours”
This is a perfect pop album. Any music fan, no matter what their taste in music, should own this. Back to a time when pop music wasn’t embarrassing.
Recorded at a time when the band were off their faces on anything they could find, mostly being cocaine, they could all have really done with some of this food!
I think I still prefer Peter Green era, but for anyone needing an introduction to the band, this is the album you should go to. If only for the Formula One theme tune!!
Listen – but do yourself a favour and buy it on vinyl!!