Nutrition:

• 41.1 grams protein
• 21.2 grams fiber

ingredients:

• 2 tablespoons olive oil
• 150 grams onion, finely chopped
• 250 grams mushrooms, finely chopped
• 200 grams tempeh, coarsely grated
• 2 large garlic cloves, finely chopped
• 50 grams walnuts, finely chopped
• 2 teaspoons hot smoked paprika
• 2 teaspoons fajita or Cajun spice mix
• 2 tablespoons soy sauce
• 2 tablespoons tomato purée
• 20 grams nutritional yeast
• 3 tablespoons soured cream
• 1 tablespoon lime juice

For the slaw:

• 100 grams red cabbage, thinly sliced
• 1 tablespoon lime juice
• 1 small red onion, thinly sliced

To serve:

• 4 medium corn tortillas, warmed
• 1 baby gem lettuce, shredded
• 1 avocado, halved, stone removed and sliced
• 30 grams jalapeños from a jar
• 1 lime, zested then quartered

Method:

1. Heat the oil in a large sauté pan over a medium-high heat. Add the onion and fry for five minutes until starting to turn golden, then add the mushrooms and tempeh and cook, stirring frequently enough, for another eight minutes until there is no sign of any liquid, and everything has browned. Mix in the garlic and walnuts and cook for another two minutes, then season with salt and pepper.
2. Stir the spices into the pan followed by the soy sauce, tomato purée, nutritional yeast, and six tablespoons water. Turn the heat to low—medium and simmer, stirring occasionally, for six to eight minutes until cooked thru, adding a splash more water to loosen if needed.
3. meanwhile, make the slaw. Massage the red cabbage, lime juice, onion and a good pinch of salt in a mixing bowl for a few minutes until the cabbage starts to break down and soften. set aside while you prepare the rest of the meal.
4. Mix together the soured cream and lime juice in a small bowl and season with salt, then set aside.
5. To assemble the tacos, place a warm tortilla on each serving plate and top with the shredded lettuce, the ‘meaty’ mixture, slaw, avocado, a spoonful of the soured cream mixture, and finish with the jalapeños and a squeeze of lime juice with some zest. Serve the tortillas flat or rolled up.

Nutrition:

• 56.7 grams protein
• 22.1 grams fiber

ingredients:

• 2 tablespoons olive oil, plus extra to serve
• 100 grams onion, finely chopped
• 4 garlic cloves, finely chopped
• 3 teaspoons dried mixed herbs
• 2 tablespoons tomato purée
• 400 grams crushed tomatoes
• 100ml red wine
• 100 grams tempeh, coarsely grated
• 100 grams walnuts, finely chopped
• 100 grams Puy lentils, rinsed
• 300 grams rigatoni
• 50 grams vegetarian hard cheese, finely grated

Method:

1. Heat the oil in a large sauté pan over a medium heat. Add the onion and garlic and fry for five minutes until softened. stir in the herbs and tomato purée and cook for another minute, then pour in the crushed tomatoes and red wine. Season well with salt and pepper and bring to a simmer.
2. Stir in the tempeh, walnuts, and lentils, then cover and cook for 30 minutes, stirring occasionally, until the lentils are tender.
3. Meanwhile, cook the rigatoni according to the packet instructions. Drain, reserving a cupful of the cooking water.
4. Add the pasta to the sauce and toss well. Add a splash of the cooking water if needed to loosen the sauce. Serve in bowls topped with the cheese and a drizzle of olive oil.

Tempeh Rigatoni Bolognese: A Hearty Vegetarian Delight

This Tempeh Rigatoni Bolognese provides a vegetarian twist on a classic Italian favorite.The recipe utilizes tempeh and walnuts to create a hearty, flavorful sauce that perfectly complements the rigatoni pasta. The inclusion of cavolo nero adds a nutritious boost, making it a well-rounded and satisfying meal.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, finely chopped
• 2 cloves garlic, crushed
• 1 teaspoon mixed herbs
• 1 tablespoon tomato purée
• 100 milliliters red wine
• 100 grams walnuts, roughly chopped or pulsed into a coarse crumb
• 200 grams tempeh, roughly chopped or pulsed into a coarse crumb
• 200 milliliters vegetable stock
• 200 milliliters passata
• 1 tablespoon balsamic vinegar
• 200 grams cooked puy lentils
• 100 grams cavolo nero, stalks removed, and leaves massaged and roughly chopped
• 150 grams dried rigatoni pasta
• 20 grams parmesan, finely grated, to serve

Method:

1. Heat the olive oil in a large lidded casserole pan over medium heat.Add the onion and cook, stirring occasionally, for 10 minutes until softened and starting to turn golden. Add the garlic and plenty of seasoning and cook for another minute before adding the mixed herbs and tomato purée.Cook the purée for three to four minutes to intensify the flavor.
2. Pour the red wine into the pan and cook for another three minutes until there is no smell of alcohol and the mixture becomes thick and sticky.
3. add the walnuts and tempeh and stir to coat them in the sticky mixture.Cook for two minutes, stirring, then pour in the stock, passata, and vinegar and add the lentils. Reduce the heat to low—medium, stir until combined, and simmer, part-covered with the lid, for 15 minutes. Toss in the massaged cavolo nero for the last two minutes of cooking.
4. Together occurring, cook the pasta in plenty of boiling salted water according to the packet instructions. drain, reserving a mugful of the cooking water. Add the pasta to the sauce with enough of the pasta cooking water to loosen. Serve in bowls, drizzled with olive oil and with the Parmesan scattered over.

Salmon Tikka Bowls with a quick Fennel and Cabbage Pickle

The Salmon Tikka Bowls offer a vibrant and healthy meal option, combining the richness of salmon with the freshness of a quick fennel and cabbage pickle. This recipe, designed to serve two, is quick to prepare and packed with protein and fiber. The use of a single tray simplifies the cooking process, making it an ideal choice for a weeknight dinner.

According to Aujla, Every tuesday in the Doctor’s Kitchen household, it’s salmon bowl night. We use a single tray to make the moast delicious and easy bowls, packed with vegetables, grains, and high-protein oily fish. It’s something I always look forward to. you can easily use an air fryer to cook the salmon rather in half the time.

Nutrition:

• 46.9 grams protein
• 7.4 grams fiber

Ingredients:

• 300 grams salmon, skin on, cut into thick 4-centimeter chunks
• 2 tablespoons tikka masala paste or mild curry paste
• 300 grams cauliflower, broken into 2-centimeter florets
• 1 teaspoon mustard seeds
• ½ teaspoon ground turmeric
• ½ teaspoon Kashmiri chile or sweet paprika
• 1 tablespoon olive oil, plus extra to drizzle

For the fennel and cabbage pickle:

• 100 grams red cabbage, finely shredded with a mandolin
• 2 teaspoons fennel seeds
• 4 teaspoons red wine vinegar
• 4 teaspoons apple juice or 1 teaspoon sugar
• ½ teaspoon salt

To serve:

• 150 grams cooked short-grain brown rice, warmed
• 2 tablespoons Greek yogurt
• 100 grams arugula leaves

method:

1. Preheat the oven to 200°C (392°F) fan.
2. Smother the salmon in the curry paste and cover with foil in a bowl. Leave to marinate in the fridge for 20 minutes (it’s even better overnight).
3. Add the cauliflower to a baking tray, sprinkle over the spices and drizzle over the olive oil and mix well. Then season well and bake for 15 minutes.
4. Meanwhile, add the cabbage, fennel seeds, vinegar, apple juice or sugar and salt to a mixing bowl and scrunch everything together with your hands for 30 seconds. Set aside.
5. Remove the tray from the oven, toss the cauliflower florets and turn up the heat to 220°C (428°F) fan. Nestle the salmon,skin-side up,between the cauliflower florets and bake for another 10 to 12 minutes until the salmon is cooked through and golden colored with some charring.
6. Build your bowls with the warmed rice, fennel and cabbage pickle, dollops of yogurt, salmon and cauliflower, and rocket leaves with a drizzle of oil.