Activ8 Veggie Delight Recipes

Soy & Lime Tofu Steaks

The tofu can be marinated overnight for more flavour!

Ingredients

  • 40g tofu
  • 10g garlic, crushed
  • 5g ginger, peeled and grated
  • 10g red chilli, deseeded and finely chopped
  • 20ml lime juice
  • 20g honey
  • 100g bok choy
  • 100g wombok, finely sliced
  • 85g julienned carrots
  • 100g julienned capsicum
  • 100g bean sprouts
  • 25g mint leaves
  • 100g shallots, white part only, finely chopped
  • 10g sesame seeds to sprinkle through salad
  • Splash of lime juice to dress
  • 10g sesame oil to drizzle
  • 50ml soy sauce

Method

  1. Marinate the tofu in garlic, ginger, chilli, lime juice and honey, cutting the tofu into steaks about 2cm thick and sit in a shallow ovenproof dish
  2. Preheat the oven to 160 degrees
  3. Add a small amount of olive oil to the dish, turn the tofu in the marinade to evenly coat and bake uncovered for about 20 minutes. Do not overcook the tofu or it gets crusty and dry. Turn a few times during baking
  4. While the tofu is baking, julienne the salad ingredients and toss together. Drizzle with sesame oil and tamari and a splash of lime
  5. Separate the bok choy leaves and wash well. Slice the wombok including the middle rib (adds a nice crunchy texture)
  6. When the tofu is 5 mins away, set a up a steamer for the Asian greens and steam for 2 mins so the bok choy is bright green and wilted
  7. Serve on a shallow platter and drizzle with marinade

Note: a really nice tofu which is very moist is Nutrisoy, available at Coles/Woolies.

Macronutrients
CaloriesProteinCarbohydrateFat
743cal22g94g31g

Marinated Tofu or Tempeh

Ingredients

  • 200g tofu
  • 50g ginger, finely chopped
  • 10g garlic, crushed
  • 20g honey
  • 1 tbsp soy sauce
  • 10g fresh chilli, chopped

Method

  1. Combine ginger, garlic, honey and soy and gently warm ingredients a small saucepan, let cool
  2. Slice up tofu into 1cm thick slices and arrange in a container, pour marinade over and leave overnight
Macronutrients
CaloriesProteinCarbohydrateFat
549cal52g47g17g

Vegetarian Nachos

Ingredients

  • 750g mixed beans, drained and rinsed
  • 200g chopped tomatoes
  • 250g carrots, finely diced
  • 12g ground cumin
  • 120g capsicum, finely diced
  • 200g zucchini, finely chopped
  • 150g onion, finely diced
  • 10g garlic
  • 4g ground coriander
  • 5 mountain bread wraps
  • 300g avocado
  • 10g chilli

Method

  1. Sauté onion and garlic for a few minutes and then add the spices, cook for 2 minutes. Add the vegetables and sauté until almost cooked. Add in the beans and tomato and mix well. Keep it at a simmer for 20 minutes until the liquid has reduced
  2. While cooking, prepare the mountain bread. Heat oven to 160 degrees then slice bread into strips or squares large enough to eat the beans with (like a corn chip)
  3. Lay out on a tray and spray or brush with a little oil if desired
  4. Place in oven and bake for about ten minutes until crispy
  5. Serve bean mix with chips and avocado on the side
Macronutrients
CaloriesProteinCarbohydrateFat
1930cal64g288g58g

Vegetarian Moussaka

Ingredients

  • 80g ricotta
  • 300g brown lentils, drained and rinsed
  • 100g celery finely diced
  • 2 garlic cloves
  • 10g olive oil
  • 50g egg
  • 100g eggplant
  • 150g onion, finely diced
  • 150g carrot, finely diced
  • 150g tomatoes
  • 1 tsp oregano
  • 1 tsp cinnamon
  • 60g greek yoghurt
  • ¼ tsp nutmeg

Method

  1. Preheat oven to 180 degrees
  2. Slice eggplant into 0.5cm slices, lie on a tray, and sprinkle with salt and set aside for 15 minutes
  3. Pat the water dry and heat 1 tbs olive oil in a large frypan. Gently fry all the eggplant on both sides until slightly golden and the flesh softens, set aside
  4. Sauté onion, garlic carrot and celery in olive oil until translucent
  5. Add in lentils, tomatoes, cinnamon and oregano, mix well and bring up to a simmer until it reduces to the consistency of a bolognaise sauce
  6. Layer the eggplant with the lentil mix like a lasagne in small dish
  7. Whisk the ricotta, yoghurt and egg together well, spread on top of bake and then sprinkle with nutmeg. Bake in the oven for 30 minutes until lightly golden on top
  8. Serve with steamed vegetables or salad
Macronutrients
CaloriesProteinCarbohydrateFat
885cal62g94g29g

Comforting Vegetarian Hotpot

Ingredients

  • 150g mushrooms
  • 100g leek, washed and finely sliced
  • 10g garlic, chopped
  • 150g carrots, chopped
  • 150g chopped tomatoes
  • 120ml butter beans, rinsed and drained
  • 100g potato, peeled and sliced
  • 1 tsp turmeric, chilli flakes to taste, sea salt, black pepper
  • 1 tsp Moroccan spice
  • 100g sweet potato, chopped
  • 100g pumpkin, chopped
  • 10g olive oil

Method

  1. In a heavy pot, brown leek and garlic, add carrot, sweet potato, pumpkin, mushrooms, chopped tomatoes and butterbeans. Add spices mix and some water to cover and then layer the top with the peeled and sliced potato, finishing with some extra black pepper and a drizzle of olive oil
  2. Sit on the stove on the lowest heat and slowly braise
  3. Serve with a small sprinkle parmesan or fresh herbs and a side salad
Macronutrients
CaloriesProteinCarbohydrateFat
676cal22g120g12g

Zucchini & Fetta Fritters

Ingredients

  • 100g eggs
  • 150g zucchini, grated
  • 30g shallots, chopped
  • 20g chopped flat leaf parsley
  • 20g wholemeal flour, to bind
  • 25g fetta cheese, crumbled
  • 20g dijon mustard
  • Salt & pepper
  • 10g olive oil, for cooking

Method

  1. In a clean bowl, whisk the egg whites until they form soft peaks and put into the fridge
  2. In a separate bowl, mix the remaining ingredients until combined (without over mixing) and then fold in the egg whites gently
  3. Heat a little oil in a non-stick pan. Drop spoonfuls into the hot oil and cook on a medium heat until you can turn it over and cook the other side without it breaking. Serve with a large salad
Macronutrients
CaloriesProteinCarbohydrateFat
462cal22g26g30g

Barley Pilaf with Egg or Tofu

Ingredients

  • 100g eggs
  • 157g barley
  • 50g tofu
  • 50g broccoli
  • 50g carrots, steamed quickly
  • 60g corn
  • 1/4 lemon juiced
  • 1 tbsp soy sauce

Method

  1. Wash the grains and cook using the absorption method (as you would cook brown rice). Cool
  2. If using egg, make a thin omelette using only beaten eggs and a little milk or soy/ other milk. Cool and slice into strips
  3. If using tofu, cut into squares
  4. Prepare your assortment of veg, cutting everything about the same size so it cooks evenly. Optional: garlic, chilli and leafy greens.
  5. Start to stir fry in a big non -stick pan with a little olive oil putting in the hardest first, following with the barley grains, folding in your omelette strips or tofu and finishing with the leafy greens
  6. Season with soy and a squeeze of lemon juice
Macronutrients
CaloriesProteinCarbohydrateFat
469cal26g62g13g

Sweet Potato & Kale Chips Wrap

Ingredients

  • 50g mountain bread (1)
  • 50g pre-roasted sweet potato in its jacket
  • Kale chips
  • 20g mustard
  • 50g cottage cheese
  • 50g tomato, sliced

Method

  1. Assemble your wrap.
  2. Can be plain or toasted in a flat grill.
 Macronutrients
CaloriesProteinCarbohydrateFat
Without
kale chips
178cal10g30g2g
With
kale chips
(without
toppings)
+121cal+3g+6g+11g