BREAKFAST PEPPERS & CHICKPEAS WITH TOFU
Enjoy this simple and healthy vegan breakfast which, thanks to the chickpeas, will keep you feeling full until lunchtime
Provided by Sara Buenfeld
Categories Breakfast, Brunch
Time 45m
Number Of Ingredients 14
Steps:
- Heat 1 tbsp oil in a large, deep frying pan over a medium heat. Tip in the onions, cover and cook for 5 mins. Remove the lid and stir the onions - they should have softened and started to brown in places. Stir in the pepper, chilli, chopped tomatoes, tomato purée, bouillon powder, oregano, paprika and chickpeas, along with the liquid from the cans. Cover and simmer for 15-20 mins until slightly thickened.
- Meanwhile, slice half the tofu and fry in ½ tbsp oil over a medium heat until lightly golden. Combine the yogurt and garlic in a small bowl. If you're following the Healthy Diet Plan, serve half the tomato and chickpea mixture with the tofu, half the yogurt and a scattering of parsley and extra paprika. Leave the leftovers to cool completely and chill the remaining chickpea mixture and yogurt for up to three days. Reheat the chickpea mixture in a small pan with a splash of water until piping hot, then fry the remaining tofu as above before serving.
Nutrition Facts : Calories 365 calories, Fat 12 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 35 grams carbohydrates, Sugar 14 grams sugar, Fiber 12 grams fiber, Protein 22 grams protein, Sodium 1.09 milligram of sodium
TOFU CHICKPEA CURRY
Provided by Food Network
Categories main-dish
Time 1h5m
Yield 3 to 4 servings
Number Of Ingredients 14
Steps:
- Season the tofu cubes with the all-purpose seasoning.
- Add 2 cups oil to a deep fryer and heat to 350 degrees F. Fry the tofu until golden brown, 3 to 5 minutes.
- In the meantime, on the stovetop, combine the curry powder, ginger, garlic, and 3 tablespoons oil in a pot and cook over low heat until all the ingredients combine together in a paste, 3 to 5 minutes.
- Add the fried tofu to the sauteed curry paste. Add the potatoes, onion, scallions, chickpeas, allspice, thyme, and scotch bonnet if using. Stir to combine. Add 2 cups water and simmer until all the ingredients are blended and reduced to a hearty curry stew, about 30 minutes. Serve hot with accompaniments.
ONE-PAN EGGS & PEPPERS
Enjoying eggs for breakfast will keep you going until lunchtime. Delivering four of your 5-a-day, eggs are packed with nutrients and make a great supper choice, too
Provided by Sara Buenfeld
Categories Breakfast, Supper
Time 35m
Number Of Ingredients 14
Steps:
- Heat the oil over a medium heat in a large deep frying pan with a lid. Stir in the onions, then cover and leave to cook for 5 mins. Remove the lid and give the onions a stir - they should have softened and be starting to brown in places. Stir in the pepper and chilli, and cook for 2 mins, then tip in the tomatoes, tomato purée, bouillon, oregano, paprika and chickpeas, along with their liquid. Cover and turn the heat down to a simmer for 15 mins.
- Create two dips in the mixture with a spoon and crack 2 eggs into them. Cover and cook over a low heat for about 5 mins, until just set.
- Meanwhile, stir the yogurt with the garlic in a small bowl and sprinkle with paprika. Serve half the chickpea mixture with the cooked eggs. Serve half the yogurt on the side and sprinkle with half the parsley and a little paprika. Cool and chill the remainder. Will keep covered in the fridge for five days. Reheat the chickpeas in a small pan with a dash of water, and cook the remaining eggs in it, as above. Sprinkle the remaining parsley and paprika on the yogurt, then serve.
Nutrition Facts : Calories 384 calories, Fat 13 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 38 grams carbohydrates, Sugar 17 grams sugar, Fiber 11 grams fiber, Protein 23 grams protein, Sodium 1.3 milligram of sodium
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