Tofu-known as the meat source of vegetarians because of its high protein content. Made from whole soy beans, tofu can come in 2 forms; silken tofu-which is really soft like jelly, or firm tofu. Tofu is low in fat and calories and is an excellent source of many minerals including calcium, iron, manganese, phosphorus, copper and zinc.

Research proves it can lower the bad levels of cholesterol (LDL) as well as improve heart health, kidney health, as well as blood glucose levels. But be careful not to consume too much soy beans if you have a history of kidney stones as it contains a large amount of oxalate- which can lead to the formation of kidneys stones if too much of it accumulates in your kidneys. For more information or any questions about your health condition, make sure you check with your local doctor of dietician to help you know what foods are best for you


3 Large capsicums of your preference (green, yellow or red)halved and de-seeded
2 white onions cut into quarters
1 small broccoli head, broken into flowerets and lightly steamed

1 cup water
¾ cup raw cashews
2 tbsp yeast flakes
300g firm tofu
2 cloves garlic, crushed
1-2 tbsp cornflour
¼ turmeric (for colour)
salt to taste


Step 1
Place capsicum skin-side up under pre-heated hot grill. Cook for 8-10 minutes or until charred and blistered. Add onions for last 3-4 minutes. Transfer capsicum to a sealed plastic bag and stand for 10 minutes

Step 2
Pre-heat oven to 170 degrees. Peel skin from capsicum and slice the flesh.

Step 3
Place all vegetables in baking dish

Step 4
Blend all sauce ingredients until smooth and consistency of thick yoghurt.

Step 5
Pour mixture over the vegetables and smooth over the top, ensuring the middle is a little shallower then the sides so it cooks through

Step 6
Bake for 20-25 minutes, until the top is lightly golden. Turn off oven and leave in the oven for another 10-15 minutes to give it time to set and finish cooking with our burning

Serve it while hot



Energy 623 Kj (149 Cal)
Protein 8G (21%)
Carbohydrates 9g (29%)
Sugars 4g
Fat 8g (50%)
Fibre 3g
Sodium 15mg
Calcium 62mg