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Creamy Tofu Cups With Peppers & Mushrooms

Ingredients

Metric


400 g oyster mushrooms
1 tbsp soy sauce
2 medium red bell peppers, sliced
⅛ tsp ground black pepper

Creamy Tofu:
400 g firm tofu
180 ml milk | soy, oat or cashew
15 g ~ 2 tbsp nutritional yeast
2 tbsp ground flaxseeds, golden
½ tsp garlic powder
½ tsp onion powder
¼ tsp salt

Waffle Cups:
120 ml milk | soy, oat or cashew
60 g flour | wheat, oat or buckwheat
10 g ~ 1 tbsp cornstarch


US


13 oz oyster mushrooms
1 tbsp soy sauce
2 medium red bell peppers, sliced
⅛ tsp ground black pepper

Creamy Tofu:
13 oz firm tofu
⅔ cup milk | soy, oat or cashew
2 tbsp nutritional yeast
2 tbsp ground flaxseeds, golden
½ tsp garlic powder
½ tsp onion powder
¼ tsp salt

Waffle Cups:
½ cup milk | soy, oat or cashew
½ cup flour | wheat, oat or buckwheat
1 tbsp cornstarch


MAKES4 cups / 2 portions
PREP TIME15 minutes
COOKING TIME30 minutes
TOTAL TIME35 minutes
Steps
1Preheat the oven to 200°C (400°F) Fan. Shred oyster mushrooms into strips using your hands. Arrange on top of a baking tray lined with baking paper in a single layer. Drizzle with soy sauce and mix to combine. Give them plenty of room. Alternatively, air fry in an air-fryer for 15 minutes.
2Roast in the middle of the oven for 15 minutes. Stir with a spatula and roast for another 15 minutes.
3Preheat the waffle cup iron. In the meantime, make the waffle cups. Add milk, flour and cornstarch to a small mixing bowl.
4Whisk to combine to make the batter.
5Spray or lightly coat the preheated waffle cup iron and pour ¼ of the batter into each cup.
6Close the iron and set a timer for 6 minutes. Repeat with the rest of the batter. You should have 4 waffle cups in total.
7Make the creamy tofu. Add tofu, milk, nutritional yeast, flaxseeds, garlic powder, onion powder and salt to a blender.
8Blend until smooth ~ 2 minutes. Protein Boost Tip: Add 2 tbsp of plain protein powder and blend again until smooth ~ 1 minute.
9Add sliced peppers and onions to plates.
10Add waffle cups.
11Load each waffle cup with creamy tofu. Sprinkle with freshly ground black pepper.
Nutritional Info
Makes 4 cups / 2 portions
600 Calories per portion
50g protein
58g carbohydrates
15g fiber
20g fat
High in Vitamins B1, B2, B3, B5, B6, Folate, A, C, E, K
High in Omega 3 & 6
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
5.00 of 5 - 6 votes


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