Tofu Gumbo

Gumbo is a traditional dish from southern Louisiana, usually featuring meat or shellfish, but my version below is a vegetarian alternative - using tofu!

The creole seasoning is easy to make using dried herbs and spices and gives the dish an authentic flavour. A Cajun gumbo is also a popular version, perhaps a bit spicier with a dark roux base.

Okra is traditionally used in Creole gumbo recipes, as it's a classic southern vegetable and used as a thickener, thanks to its slimy texture.  A nutritional breakdown of okra highlights its high fibre, vitamin C, and folate content. Okra is also known for being high in antioxidants and a good source of calcium and potassium.

I like to use two kinds of beans in this dish - to add flavour and colour - plus a variety of vegetables.

Tofu Gumbo

Makes 6

Ingredients:

Creole Seasoning

- 3-4tsp cayenne pepper
- 4tsp paprika
- 2tsp black pepper
- 2tsp basil, dried
- 2tsp thyme, dried
- 2tsp oregano, dried
- 2tsp garlic powder
- 2tsp onion powder

Gumbo

- 450g / 16oz tofu, drained and cubed

- 240g / 8.5oz onion, chopped

- 2 cloves garlic, chopped

- 100g / 3.5oz celery, chopped

- 195g / 7oz green pepper, chopped

- 40g / 1.5oz jalapeño, chopped

- 195g / 7oz okra, chopped

- 480ml / 16floz broth, reduced sodium

- 800g / 28.5oz / 2 can chopped tomatoes

- 335g / 12oz kale AND/OR spinach

- 420g / 15oz / 1 can red kidney beans

- 450g / 16oz / 1 can butter beans

Method:

• Combine all the spices and herbs to make the creole seasoning.
• In a frying pan, sprayed with cooking spray, cook the tofu until browned.
• In a large pan, sprayed with cooking spray, cook the onion and garlic for 3 minutes and then add the celery, pepper, jalapeño and creole seasoning. 
• Cook for 1 minute, stirring in water to avoid sticking. 
• Add the okra, broth and tomatoes to the pan and bring to the boil. 
• Reduce the heat and simmer for 10 minutes.
• Add the kale, spinach, two kinds of beans and simmer for another 10 minutes.
• Finally stir in the tofu.
• Serve with parsley, if desired, brown rice or cauliflower rice. ENJOY!

Nutritional Information:

Lentil Mushroom Walnut Balls

This recipe is adapted from the 'Oh She Glows' blog. I didn't bother with the cranberry pear sauce, instead opting for regular gravy, alongside some peas and mash.

I'm definitely going to be making these again. They are a great vegetarian option and full of delicious flavours from the walnuts, cranberries and herbs.

Lentil Mushroom Walnut Balls
Makes 8 balls

Ingredients:
- 70g / 3oz lentils
- 115g / 4oz walnuts, finely chopped
- 225g / 8oz mushrooms, finely chopped
- 3 cloves garlic, finely chopped
- 40g / 1.4oz kale, finely chopped
- 40g / 1.4oz dried cranberries, finely chopped
- 1/4tsp dried rosemary
- 1/2tsp dried thyme
- 1/2tsp dried oregano
- 13g / 2 tbsp flaxseed meal
- 45ml / 3tbsp water
- 40g / 1.4oz oat flour
- ground black pepper

Method:

• Cook lentils until tender (about 20-30mins), drain and then mash into a coarse paste. Set aside.
• Meanwhile, toast the walnuts in the oven at 325F for 10 minutes. Remove from oven and increase temperature to 350F.
• In a large pan, cook the mushrooms and garlic for 7 minutes until most of the water cooks off. Add the kale, toasted walnuts, cranberries, and herbs. Remove from the heat and stir in the mashed lentils.
• In a small bowl, whisk together the flaxseed and water. Stir for 10 seconds and then pour into the mushroom walnut lentil mixture. Add the oat flour and stir to combine. Season with pepper and then shape into balls, packing tightly with hands.
• Place on a baking tray and bake in the oven at 175C / 350F for 15 minutes. Gently flip the balls and bake for another 12 minutes, until golden and firm. 
• Cool on a wire rack. ENJOY!

Nutritional Information:

Red Bean and Rice Soup

A healthy and hearty soup based on Mardi Gras and Louisiana cuisine: red kidney beans and Cajun flavours, combined with tomatoes, rice and leafy greens. I used kale but other dark leafy greens, such as collard greens, mustard greens, Swiss chard etc. can also be substituted/added.

I also made my own Cajun spice seasoning basing the recipe below on this version from the allrecipes.com site, omitting the salt. The recipe makes 4tbsp so I will keep the spare seasoning and use it when cooking chicken or fish.

Red Bean and Rice Soup
Makes 4

Ingredients:
- 140g / 5oz onion, chopped
- 2 cloves garlic, chopped
- 150ml / 5floz white wine
- 420g / 15oz / 1 can chopped tomatoes, no salt added
- 450g / 16oz / 1 can red kidney beans, drained
- 90g / 3oz brown rice, uncooked and rinsed
- 1tbsp cajun spice seasoning (see below)
- 960ml / 32floz broth, reduced sodium (chicken OR vegetable)
- 960ml / 32floz boiling water
- 200g / 7oz / 4 stalks celery, chopped
- 300g / 11oz kale, chopped
- 140g / 5oz green pepper, chopped
- 1tbsp dried parsley OR 1/4cup fresh parsley

Cajun Spice Seasoning
Makes 4tbsp

- 2tsp garlic powder
- 2.5tsp paprika
- 1tsp ground black pepper
- 1tsp onion powder
- 1tsp cayenne pepper
- 1.25tsp dried oregano
- 1.25tsp dried thyme
- 1/2tsp red pepper flakes

Stir all ingredients together and store in an airtight container.

Method:
Cook the onion and garlic until softened, about 5 mins.
Add the wine until almost absorbed, another 3 mins.
Add the tomatoes, kidney beans, uncooked rice, Cajun seasoning, 2 cups (480ml) broth and 2 cups (480ml) water.
Bring to a boil, then reduce heat. cover and simmer for 20 minutes
Add the greens (celery, kale, pepper) and the remaining broth and water (2 cups / 240ml each).
Cook for another 10 mins until rice is tender.
Stir in the parsley and serve. ENJOY!

Nutritional Information:

Soups

During the cold winter months, there's nothing more I love than a big bowl of homemade soup. Partly because it's so filling and nutritious. Partly because a really big bowl has less than 400 calories!

It's also really easy to make - mainly just boiling a pot of vegetables, adding some carbs like lentils or potatoes (both white and sweet), a few spices and herbs, plus broth for flavour and protein, in the form of fish, chicken or tofu. None of the soups I make have cream or added salt. I always ensure I use reduced sodium broth and no-salt-added canned tomatoes. Natural sugars from carrots, apple and sweet potato are perfect sweeteners. Some of the soups below are thickened with a cup of almond milk or some cashew cream (blended cashews in water).

When making soup at home, a hand-held stick blender is an essential tool. Once cooled, the soup can be bagged up and frozen for future meals.

Soups

Broccoli and Dill Soup

Butternut Squash and Apple Soup

Butternut Squash Soup

Carrot and Coriander Soup

Cauliflower and Chickpea Soup

Chicken and Potato Chili Soup

Indian Spiced Lentil and Vegetable Soup

Kale and Apple Soup

Miso Green Tea and Ginger Tofu Soup

Miso Soup

Moroccan Lentil Chicken Soup

Sweet Potato and Lentil Soup

White Bean Soup

On-the-Go Snacks - Savoury

Further to my On-the-Go Snacks sweet blog post, below are 10 savoury recipes.

These snacks or light lunch options can be easily prepared in advance, divided into portions and stored in the fridge until needed. They can be enjoyed cold so there's no need to reheat and eaten right out of the container. Perfect for when I'm on-the-go. Just remember a spoon or fork!

A full list of snacks can be found here.

On-the-Go Snacks - Savoury

Avocado and Tuna Salad

Cauliflower and Courgette Bake

Cauliflower Omelette

Kale Crisps

Low Calorie Coleslaw

Miso Black Bean Rice Mix

Quinoa Kale Kidney Bean Salad

Roasted Chickpeas

Simple Trail Mix

Vegetable and Quinoa Stir Fry

Curry Tuna Salad

Further to my Cherry and Rice Walnut Salad and my Brussels Sprouts Waldorf Salad, I'm continuing the theme of fruit and nuts in salad to give natural sweetness and a good source of healthy fats. The version below combines curried tuna with grapes and a small handful of nuts - almonds, cashews or walnuts - together with fresh and nutritious green veg like celery, peppers and kale or spinach.

The curry tuna and veg can easily be prepared ahead and stored in an airtight container. If I'm on the go and need a snack of lunch, I can eat it straight from the box. Without the kale or spinach, it can also be served in a wrap or sandwich. As the tuna mix doesn't contain any mayo, it's a healthier, egg-free version to the traditional tuna may or tuna salad sandwich!

Curry Tuna Salad
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 85g / 3oz nonfat Greek yogurt
- 30ml / 2tbsp lemon juice
- 1tsp curry powder
- 170g / 6oz tuna, drained
- 110g / 4oz grapes, halved
- 85g / 3oz / 2 stalk celery, chopped
- 85g / 3oz pepper, chopped
- 14g / 0.5oz nuts, chopped (Almonds OR Cashews OR Walnuts)
- 80g / 3oz kale OR spinach

Method:
In a bowl, combine the yogurt, lemon juice and curry powder.

Add tuna and stir to combine.

Add the grapes, celery, pepper and nuts. Stir to combine.

Serve in a bowl on a bed of kale OR spinach leaves. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Chickpea Curry

This vegetarian curry contains kale, mushrooms and tomatoes - similar to my Moroccan Mushrooms and Chickpea dish.

Any green vegetables can be added to this curry. The combination of spices gives the curry a kick and plenty of flavour.

Chickpea Curry
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 160g / 6oz onion, chopped
- 2 cloves garlic, chopped
- 800g / 28.5oz / 2  cans diced tomatoes, no added salt
- 1tsp ground ginger OR 15g / 3tbsp fresh ginger, chopped
- 1tsp cumin
- 2tsp coriander
- 1tsp turmeric
- 1tsp red pepper flakes
- 425g / 15oz / 1 can chickpeas, drained
- 225g / 8oz mushrooms, chopped
- 85g / 3oz peas
- 110g / 4oz / 3 stalks celery, chopped
- 140g / 5oz green pepper, chopped
- 240ml / 8floz water
- 16g / 2tbsp cornstarch
- 80g / 3oz spinach OR kale

Method:
In a pan sprayed with cooking spray, cook the onion, garlic and spices for 2-3 minutes.

Add the tomatoes. Cook for another 2-3 minutes. Add in the chickpeas, mushrooms, peas, celery and pepper, along with one cup (240ml) water. Bring to the boil and then simmer for 20 minutes.

Stir in the cornstarch and the kale. Cook for another 5 minutes.

Serve with cauliflower rice, brown rice or quinoa. Or simply by itself. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Kale and Apple Soup

This soup is quick and easy to make. It's filling and warming, ideal for winter. The ingredients are similar to my green smoothie recipes, Green Fruit and Vegetable Smoothie, Banana Smoothies, that I drink in the summer - or when temperatures are warmer.

Kale and Apple Soup
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 5ml / 1tsp olive oil
- 85g / 3oz onion, chopped
- 85g / 3oz celery, chopped
- 112g / 4oz kale, chopped
- 112g / 4oz apple, chopped
- 240ml / 8floz chicken broth, reduced sodium
- 240ml / 8floz water

Method:
In a saucepan, heat the oil and cook the onion, celery and kale.

Add the apple, broth, water and cook until vegetables and fruit are softened.

Blend all the ingredients together. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Cherry and Rice Walnut Salad

Using walnuts in a salad, like my Kale Waldorf Salad, is a great way to get some healthy fat. The cherry vinaigrette gives the salad a natural sweetness and the rice provides a good serving of carbohydrates.

If the rice is cooked ahead of time, and the cherries are pitted and chopped, throwing this salad together can be done in 5 minutes.

I love cherries. They are so sweet and juicy, although pitting the stones and chopping each one individually can get messy. I usually prepare a large batch of cherries in one go. I can then store the chopped fruit in a container and bottle the vinaigrette to keep everything fresh and convenient.

Cherry and Rice Walnut Salad

Makes 2

Click HERE for a printable recipe card.

Ingredients: 

- 150g / 5.5oz cherries
- 30ml / 2tbsp apple cider vinegar
- 1 clove garlic
- ground black pepper
- 90g / 3oz rice, cooked
- 50g / 2oz kale OR spinach
- 30g / 1oz walnuts, chopped
- 110g / 4oz / 2 stalk celery, chopped

Method:
Pit and chop all the cherries.

In a food processor, blend 2/3 (100g) cherries, apple cider vinegar, garlic and black pepper into a purée.

In a bowl, combine the rice, kale OR spinach, walnuts and celery. Add the remaining chopped cherries.

Pour the cherry dressing over the salad. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information: