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
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
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
