My easiest plant-based dinner.

When you get home from a day at work or looking after kids, and then you realise you need to feed everyone and it’s 5PM. My go-to plant-based dinner is something that takes less than 30 minutes (including prep and cooking!) and has allll the veg, plus plant-based protein with tofu. I’ve mentioned plenty of times that nutrition advice is very individual and I don’t often give ‘general’ advice. But if I had to, one of those pieces of general advice would be to eat more plants and fewer animal proteins. I’m in no way telling you to become vegan, but animal products (particularly red meat) when consumed in excess do contribute to high rates of chronic disease due to their saturated fat content. Hence my plant-based dinner recipe! Don’t like tofu? Check out my other dinner recipes here.

INGREDIENTS

• 500 grams tofu (firm, cut into cubes)
• 1 broccoli (cut into florets)
• 1 carrot (sliced)
• 1 zucchini (cut into cubes)
• 1 red capsicum (cut into small pieces)
• 1-2 bok choy (sliced)
• 1/4 cup All Natural Peanut Butter
• 1 tbsp Tamari
• 2 tbsp Water
• 1 cup Brown Rice

Method

1. Preheat oven to 200 degrees celcius.
2. Add 1 cup brown rice to stove top or rice cooker with 2 cups water.
3. Add cubed tofu to a baking tray with 1 tbsp olive oil. Add to oven and cook until golden brown.
4. While the tofu is cooking, add another 1tbsp of olive oil to a fry pan or wok and add all the chopped veggies.
5. Sautee until slightly soft.
6. Add peanut butter, tamari and 2 tbsp of boiling water to a bowl and whisk together. Add more water if too thick.
7. Add the cooked tofu and sauce to the pan and mix together.
8. Add cooked rice to bowl and top with tofu and veggies.

Jade Harman

Jade Harman is a Clinical Nutritionist, educator, and speaker helping people make sense of nutrition. With a Bachelor’s degree in Nutritional and Dietetic Medicine and experience supporting more than 500 clients, she’s seen firsthand how misinformation can derail good habits. Jade doesn’t do fads or guilt – just practical advice that works in real life with real people. You can find out more about Jade here.