Lentil Jalapeño Tofu Stew

A quick and easy stew using lentils, tofu and vegetables. The jalapeño sauce used in this recipe is easy to make - just boil up a load of whole jalapeños with a quarter of onion. Once softened, drain the water, remove the seeds and stems from the cooked jalapeños and blend in a food processor. Store the sauce in an air-tight container in the fridge. It's great to stir into a stew or a stir fry, or blend into a hummus/dip. I also like to add a spoonful on top of scrambled eggs for an extra spicy kick!

Lentil Jalapeño Tofu Stew
Makes 4

Ingredients:
- 170g / 6oz lentils, dry
- 110g / 4oz onions, chopped
- 2 cloves garlic, chopped
- 85g / 3oz celery, chopped
- 85g / 3 oz green pepper, chopped
- 800g / 29oz / 2 cans chopped tomatoes, petite diced
- 33g / 2tbsp tomato paste
- 50g / 2oz jalapeño sauce (boiled and blended jalapeños)
- 450g / 16oz tofu, firm, chopped

Method:

• Boil the lentils in water until soft, about 30 minutes, then drain.
• In a pan, sprayed with cooking spray, cook the onion and garlic for about 5 minutes, additing a splash of water if necessary.
• Add the celery, pepper, chopped tomatoes and tomato paste and cook for another 5 minutes.
• Add the jalapeño sauce, tofu and cooked lentils and simmer gently for 10 minutes until most of the liquid has been absorbed.
• Serve with brown rice, quinoa or courgette noodles. ENJOY!

Nutritional Information:

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:

Ratatouille with Poached Eggs

In addition to the 2007 Disney movie about a rat who can cook, Ratatouille is a traditional French stewed vegetable dish, originating from Nice.

Whilst ratatouille is usually served as a side dish, my version below includes poached eggs that make a more substantial meal if accompanied with rice or pasta. Key ingredients are tomatoes, aubergine/eggplant and green vegetables - such as peppers, celery and courgette/zucchini - not to mention onion, garlic and herbs.

I cooked my veg in one large pot, but ratatouille can be baked in the oven, like a casserole. I also added a little cornstarch to thicken the liquid just before poaching the eggs. Some versions strain the liquid with a colander and then add one or two tablespoons back into the vegetables. In order not to over cook the veg, I did this. It's an extra step in the cooking process but I thought it best to reduce the tomato liquid - keeping the flavour - without ending up with soggy veg!

With all the chopped vegetables, this dish gave me an excuse to use my fruit and veg chopper. It reminds me of the French guillotine - quite appropriate when making this French dish!

Ratatouille with Poached Eggs
Makes 4

Ingredients:

- 180g / 6.5oz onion, chopped

- 160g / 6oz pepper, sliced

- 2 cloves garlic, chopped

- 150g / 5.5oz / 3 stalks celery

- 1tsp rosemary, dried

- 325g / 11.5oz aubergine, chopped

- 400g / 14.5oz / courgette, chopped

- 800g  / 29oz diced tomatoes, no salt added

- 480ml / 16floz water

- 15ml / 1tbsp balsamic vinegar
- 8g / 1tbsp corn starch

- 4 eggs
- ground black pepper

- sprinkle basil, dried or fresh

Method:

• In a large pan sprayed with cooking spray, cook the onion, pepper, garlic, celery and rosemary for 5 minutes, adding a splash of water to stop the veg sticking.
• Add the aubergine, courgettes and tomatoes, along with 2 cups (480ml) water.
• Bring to boil, then simmer for 20 minutes, until the vegetables have softened.
• Strain the veg then place the tomato liquid back on the stove top and boil for 5 minutes, allowing the liquid to reduce.
• Add the corn starch to thicken liquid and stir in the vinegar.
• Transfer the veg back to the pan.
• Make a small space for each of the eggs. 
• Crack an egg into each hole and season with black pepper. Cover and cook for 2-5 minutes.
• Scatter basil over the top and serve. ENJOY!

Nutritional Information:

Mushroom and Tofu Stew

Another recipe using mushrooms and tofu. Instead of a quick lunch or snack, like the Tofu Mushroom Tacos, this is more substantial and would be ideal for dinner when served with quinoa, rice or blended cauliflower.

I added celery and green pepper to the stew, but carrots, pumpkin, peas or courgette would also taste great.

Mushroom and Tofu Stew

Makes 4

Ingredients:

- 15ml / 1tbsp olive oil
- 170g / 6oz onion, chopped
- 2 cloves garlic, chopped

- 225g / 8oz mushrooms, sliced
- 1tsp thyme, dried
- 800g / 28oz / 2 cans diced tomatoes (no salt added)
- 120g / 4oz / 2 stalks celery
- 170g / 6oz pepper

- 20g / 1tbsp honey
- pinch cayenne pepper

- 450g 16oz firm tofu, cubed

- 10g / 1tbsp flour

Method:

In a large saucepan, heat the oil and cook the onion, garlic, mushrooms and thyme for 5 minutes (with the lid on to allow mushrooms to sweat).

Add the tomatoes, vegetables, honey and pinch of cayenne pepper. Simmer for 10 minutes.

Stir in the tofu and flour and cook for another 5 minutes.

Serve with quinoa, rice or blended cauliflower. ENJOY!

Nutritional Information: