As we avoid going outdoors, it means fewer visits to restaurants, grocery stores and markets – and cooking more at home. If you’re on the hunt for easy and healthy recipes – pantry foods and freezer food items are your best friends. Indeed, they’re nourishing, satisfying, easy and budget-friendly.

Four easy and healthy recipes of burgers, beans curries and masala fish

Don’t fret; we’ve made it super easy for you by sharing some of your favourite comforting recipes using pantry foods and essential frozen food items. We’re talking beans, lentils, frozen fruits and vegetables, canned and frozen fish, grains, nuts and seeds. Plus, if you’re working from home with an unpredictable schedule, easy and healthy recipes are the way to go. Below, you’ll find a collection of Desi~licious recipes using pantry foods and freezer essentials.

Easy and Healthy Recipes

Rice, Quinoa, Oats, Pasta

Rice

1. Holiday Persian Rice

Persian rice in a round tray surrounded by fresh parsley, grilled eggplant and a traditional fabric

Jewelled Persian Rice

Persian rice infused with the luxurious scent of saffron and cardamom – jewelled with crunchy carrot matchsticks, tart dried cranberries and protein-rich chickpeas to create a desilicous show-stopping rice dish for your holiday menu. Yes, it's as good as it looks.
Check out this recipe

2. Zarda (Sweet Rice With Nuts & Coconut)

bowls of zarda (sweet rice) on a gold tray

Zarda (Sweet Rice With Nuts and Coconut)

This Zarda Sweet Rice is a healthier twist to a traditional recipe; with half the sugar and less fat. The rice is cooked in nuts, cardamom, sugar, coconut and dried fruits, and finished with saffron milk, to create an irresistible end to your meal. Celebrate Eid and delight your guests with this festive recipe!
Check out this recipe

Quinoa

3. Quinoa Mung Bean Salad

Perspective image showcasing a vibrant salad comprising kale, quinoa, cucumber, tomatoes, and mung beans with a plant in the background.

Quinoa Kale Salad With Mung Beans (Vegan)

This Kale and Quinoa Salad recipe with mung beans adds a burst of flavour and health to your table. It's your go-to for nutritious lunch salads, versatile meal prep, or a delightful side for gatherings. Vegan and gluten-free.
Check out this recipe

4. Vegetable Quinoa With Garlic Shrimp

Bowl of vegetable quinoa with garlic shrimp recipe flat-lay close up

Vegetable Quinoa and Garlic Shrimp Recipe

Make this easy and healthy vegetable quinoa with garlic shrimp. It's gluten-free, and one of my favourite ways to get dinner on the table – fast! Plus, all the cooking action happens in your skillet. We're upping the nutritional value of the dish with a beautiful mixture of kidney beans, zucchini, peppers, tomatoes, and quinoa. Infused with heaps of flavour from the smoked paprika, cumin, coriander and lemon juice, it's a great way to keep your salt intake in check – without compromising on taste.
Check out this recipe

5. Vegetarian Quinoa Pilau Recipe

plate of quinoa pilau with tomato, water and empty plates and forks on the side

Vegetarian Quinoa Pilau Recipe

Inspired by the traditional rice pilau, this enticing and super-healthy gluten free Vegetarian Quinoa Pilau Recipe, aka "qui-lau" is bursting with flavour, and so simple to pull off. Infused with the aroma of cumin, coriander and garam masala, this recipe is one you will want to add to your repertoire. Satisfying and finger-licking good!
Check out this recipe

Oats

6. Vegan Cranberry Apple Crumble

flat-lay image of dish with cranberry apple crumble topped with sliced apples with dried cranberries in a bowl

Vegan Cranberry Apple Crumble Recipe

This Cranberry Apple Crumble recipe is a sweet and tart delight! It’s easy to make, vegan, gluten-free and packed full of nourishing ingredients. Yup, it’s my Desi~licious healthier spin on dessert, using wholegrain oats, relying on the sweetness and flavour of dried cranberries, apples and coconut. And guess what? It isn’t loaded with added sugar either! No matter what season, this luscious recipe will satisfy that sweet tooth.
Check out this recipe

7. Homemade Granola

homemade granola parfait layered with yoghurt and dried prunes

Homemade Granola

Now you can easily create your own homemade granola – minus the preservatives. A plant powered recipe, made with real pumpkin and fiber rich oats, heart healthy almonds and sunflower seeds, and naturally sweetened with maple syrup – this recipe is the perfect choice as a healthy breakfast or nourishing snack.
Check out this recipe

8. No Added Sugar Chocolate Oatmeal Cookies

A tray of chocolate oatmeal cookies on a table with a bunch of bananas, rolled oats and a glass of milk

No Added Sugar Chocolate Oatmeal Cookies

Probably one of the easiest, healthiest and most delicious Chocolate Oatmeal Cookies you'll ever make. Rolled oats, ripe bananas, dates, cacao and cinnamon come together to create an incredibly soft, unbelievably chewy, and absolutely wholesome cookie recipe. Just blend, spoon, bake and enjoy!
Check out this recipe

9. Masala Egg Oatmeal 

bowl of egg oatmeal breakfast topped with mange tout and lemon slices

20-Minute Masala Egg Oatmeal Breakfast

Looking for easy and healthy breakfast ideas? Take your oatmeal to the next level with my savoury Masala Oatmeal Breakfast recipe – featuring eggs. It's the ultimate busy-bee brekkie, bursting with nourishing heart-healthy ingredients. A creamy, rich amalgamation of rolled oats, onion, peas and tomatoes. All mixed with eggs, chillies and cilantro, and infused with traditional South Asian spices to create a spicy and Desi~licious breakfast. 
Check out this recipe

Pasta

10. Tomato Sauce Pasta

Serve sauce with pasta, spaghetti.

Easy and Healthy Recipes With Canned Food

Beans

11. Desi Pumpkin Bean Burger

Two Desi Pumpkin Bean Burgers on a bed of alfalfa microgreens topped with guacamole in burger buns on a black tray

Desi Pumpkin Bean Burger

Just in time for Fall, these easy and healthy Desi Pumpkin Bean Burgers are an excellent alternative to store bought vegan burgers. Kidney beans, pumpkin and oats infused with curry powder and cumin, to create a healthy ethnic recipe – that'll knock your socks off! Served on a bed of alfalfa microgreens and topped with creamy guacamole. Just tuck in! 
Check out this recipe

12. Superfood Vegetarian Chili Recipe

Perspective image of a bowl of vegetable chili on a colourful straw plate with vegetables and herbs in the background.

The Best Healthy Chili Recipe (Vegan)

Savour the warmth of our family-friendly, vegan, and gluten-free vegetarian chilli recipe—an exquisite addition to your healthy main dishes repertoire. Bursting with vegetables and anti-inflammatory ingredients, this hearty dish offers a flavorful, meatless delight. Prepare it as a make-ahead meal or freezer-friendly option, promising both convenience and wholesome goodness in every spoonful.
Check out this recipe

13. Daal Makhani | Coconut Lentil Curry

A perspective image of a serving bowl of brown lentil soup topped with kidney beans on a gold tray with red flowers in the background.

Stovetop Dhal Makhani (Vegan Coconut Lentil Curry)

Are you looking to embrace meatless meals and looking for healthy dinner options? Look no further than this delicious Indian dhal makhani recipe. Packed with flavour and nutrition, this coconut lentil curry will become a new family favourite. Plus, it's easy to make on the stovetop. This lentil recipe is vegan, high protein and gluten free.
Check out this recipe

14. Bharazi (Vegan Coconut Curry)

bowl of pigeon peas coconut curry (bharazi) with red roasted pappers and lemon segments on a tray with mandazi (coconut bread)

Bharazi (Vegan Coconut Curry)

Discover the vibrant flavours of East Africa with this easy Vegan Coconut Curry, also known as Bharazi. This one-pot wonder is a creamy delight infused with coconut, onions, garlic, ginger, turmeric, and cilantro—a plant-powered dish perfect for Meatless Mondays!
Check out this recipe

15. Vegetarian Kebab Recipe

two pita breads stuffed with vegan kebab, purple cabbage and cilantro leaves

Vegan Kebab Recipe

Perfect for times when your pantry is low in ingredients, and you just need something quick and simple. This kebab recipe creates succulent and soft kebabs (Shammi kebab-style) that are packed with protein and rich in flavour!
Check out this recipe

16. Slow Cooker Black Eyed Beans Curry (Lobia)

Flatlay image of a clay serving pot filled to the brim with black eyed peas, aka lobia curry topped with cilantro, lemon and onion slices.

Slow Cooker Indian Lobia Masala (Black Eyes Peas Curry)

This easy, slow-cooker Indian Black Eyed Peas Curry, also known as Lobia Curry, is the ideal meatless meal for a nutritious and satisfying dinner. You'll learn how to season black-eyed peas just right with a mouthwatering recipe for lobia masala – it might just become your new favourite healthy family meal!
Check out this recipe

17. Githeri Recipe (Kenyan Beans & Corn)

a brown clay pot filled to the top with githeri (Kenyan beans and corn) with 2 stalks of scallions sticking out. Side angle shot

25-Minute Githeri Recipe (Kenyan Beans & Corn)

Githeri is a traditional Kenyan dish that is made with beans and corn. It's typically served alongside other dishes, such as maize flour porridge or Chapati (wheat flatbread). The word "Githeri" means mixed in Swahili. This delicious dish comes together in 25 minutes and combines many flavours to create a hearty meal. It has been said to be the staple food of Kenya for centuries.
Check out this recipe

Chickpeas

18. Mediterranean Quinoa Chickpea Salad

jars filled with layered quinoa chickpea salad

Lunch in a Jar: Mediterranean Quinoa Chickpea Salad

On a hunt for a simple and easy way to enjoy lunch at the office? Try this gluten free, low GI and portable Mediterranean Quinoa Chickpea Salad in a jar. It’s delicious, nourishing and oh so satisfying – minus the sogginess!
Check out this recipe

19. Kale Salad with Spicy Roasted Chickpeas

close up of kale salad topped with spicy chickpeas and dried cranberries

30-Minute Massaged Kale Salad With Spicy Chickpeas

Got a bunch of kale? Lunch is all sorted with this easy and healthy 30-minute vegan Kale Salad that's tossed in a creamy avocado-herb dip and topped with warm and spicy roasted chickpeas. Finished with sweet and tangy dried cranberries, it's a summer salad you won't be able to resist. Scrumptious enough to enjoy as a light lunch or even as part of a meal.
Check out this recipe

20. Vegetable Dip

Overhead image of a vibrant platter of veggies, berries, pita and hummus styled with a holiday theme.

Cold Appetizer Platter With Roasted Red Pepper Hummus

Prepare to elevate your gathering with a captivating cold appetizer platter featuring tantalizing roasted red pepper hummus blended with dried cranberries. This vibrant spread adorned with fresh produce and toasted pita, is the ultimate centrepiece for a vibrant and simple holiday feast.
Check out this recipe

Canned Fish Recipe Ideas

21. Salmon and Quinoa Mason Jar Salad 

A colourful layered mason jar salad with peppers, quinoa, canned salmon, and spinach leaves on top, creating a vibrant salad.

20-Minute Salmon Quinoa Meal Prep Salad

If you're looking for lunch salad ideas, this quick and easy mason jar meal prep salad is the best! Inspired by a heart-healthy diet plan, including wholesome quinoa, canned salmon, and colourful veggies. A tangy lemon and olive oil dressing seals the deal!
Check out this recipe

22. Canned Tuna Fish Cakes

plate of tuna potato cutlets with white dip and carrots and lemon

Canned Tuna Fish Cakes

A delicious and super-simple lunch or light supper option, this tuna cakes recipe is one to add to your arsenal. Using simple and readily available ingredients, this one is ready and on your table in just 30 minutes.
Check out this recipe

Canned Pumpkin

23. Homemade Pumpkin Pies

Perspective image of four mini pumpkin pies, with a hand reaching towards the one in the front.

No Bake Individual Vegan Pumpkin Pies

If you're a fan of mouthwatering sweets and desserts and appreciate wholesome ingredients, you're in for a treat! These Individual Vegan Pumpkin Pies are the perfect no-bake dessert to satisfy your sweet tooth while keeping things healthy. 
Check out this recipe

24. No Added Sugar Spiced Pumpkin Cupcakes

No Added Sugar Spiced Pumpkin Cupcakes

This is one of my favourite fall baking recipes. It's a nutritious dessert ideal for Thanksgiving or any other special occasion. The pumpkin cupcakes are moist and dense, infused with warming spices like cinnamon and pumpkin spice, while the frosting is a lovely mixture of Greek yogurt, vanilla and pumpkin puree. This recipe is vegetarian and diabetes diet friendly.
Check out this recipe

25. Pumpkin Chocolate Smoothie Bowl

Flatlay image of a bowl of chocolate smoothie topped with nuts and berries.

5-Minute Pumpkin Chocolate Smoothie Bowl (Dairy Free)

If you're looking for a quick and easy breakfast that's also nutritious, look no further than this pumpkin chocolate smoothie bowl. This recipe is dairy-free and packed with nourishing ingredients rich in antioxidants and dietary fibre, making it the perfect way to start your day. And it takes literally 5 minutes to make!
Check out this recipe

Easy and Healthy Recipes For Desserts With Nuts, Nut Butter, Seeds And Dried Fruits

26. No-Bake Cranberry Energy Bites

bowl filled with cranberry energy bites with pink flowers and dried cranberries in the background

No-Bake Cranberry Energy Bites

You just can’t beat convenient no-fuss recipes, that taste mmm, mmm delish. These 4-ingredient easy and healthy no-bake cranberry energy bites pack a protein punch. They're desilicious and gluten-free. An ideal snack before dinner, post-workout or as an elegant holiday dessert.
Check out this recipe

27. Quick Peanut-Sauce Marinated Tofu Sandwich

Two half tofu sandwiches stacked on top of one another, filled with salad and beetroot on a wooden board.

Quick Peanut-Sauce Marinated Tofu Sandwich

Take meatless Monday to the next level with this scrumptious tofu sandwich, filled with cucumber rounds, spinach leaves, grated beetroot and creamy guacamole. It features thin slices of pan-seared tofu, first doused in the best peanut sauce tofu marinade. This flavour-packed vegan sandwich is unbelievably easy to make, and a terrific plant-based meal.
Check out this recipe

28. Raspberry Vegan Bars

five raspberry vegan bars with a raspberry on each slice, placed on a wooden board with sprinkle of chopped nuts and a gold fork

Raspberry Vegan Bars

These deliciously nutty no-bake Raspberry Vegan Bars are creamy, tangy, and jam-packed with antioxidants. The perfect healthy dessert or snack, that contains no refined sugar – but tonnes of favour and goodness! Gluten free.
Check out this recipe

29. Pistachio Apricot Ladoos

a gold printed plate holding eight brown balls with flowers on one side and a traditional Indian shawl on the other.

5-Minute Pistachio Apricot Ladoos (No Addedd Sugar!)

Are you looking for a healthy, delicious, and easy-to-make snack? Look no further than these vegan pistachio apricot ladoos! These ladoos only require 3 ingredients and take 5 minutes to make. They're also gluten-free, with no added sugar, so they're ideal for people with type 2 diabetes. They're particularly delicious as Ramadan sweets, especially if you're after Iftar ideas.
Check out this recipe

30. Chia Pudding With Strawberry Nice Cream

vegan chia pudding in a glass topped with strawberry nice cream and fresh strawberries

How To Make Chia Pudding With Strawberry Nice Cream

A cold and creamy dessert, this Vegan Chia Pudding with Strawberry Banana Nice Cream will make your taste buds dance. Frozen strawberries and bananas are blitzed into a delicious soft serve ice cream, that's dolloped over a thick and creamy chia pudding – all without any added sugar. You're welcome!
Check out this recipe

Sweet Potatoes

31. Crispy Baked Sweet Potato Wedges

pile of baked sweet potato wedges on a wooden round board with two bowls of dipping sauces

Crispy Baked Sweet Potato Wedges

Looking for an alternative to regular potato fries? Discover these salty-sweet thyme baked sweet potato wedges. Full of flavour, and super easy to pull off. And of course so good for you! A great dish to bring to a BBQ or cook out. Vegan and gluten free.
Check out this recipe

32. Roasted Brussels Sprouts Recipe With Sweet Potatoes

Plate of easy and healthy roasted Brussel sprouts recipe with sweet potatoes and cranberries

Easy Roasted Brussels Sprouts Recipe With Sweet Potatoes

What could be a better dish for your holiday menu, than this easy and healthy roasted Brussels sprouts recipe with sweet potatoes and dried cranberries – full of flavour and natural sweetness! If you're not a Brussels sprouts fan, this desilicious recipe will change your mind!
Check out this recipe

Easy and Healthy Recipes With Freezer Foods

33. 4-Spice Basa Fillets Recipe

Flat lay image of a pile of crispy fillets with lettuce, red sauce and lemon slices on a tray.

20-Minute Pan Fried Basa Fish Fillets

Done in 20 minutes, this recipe for spicy pan-fried basa fish fillets is a terrific, healthy weeknight fish dinner! It is flavoured with warm spices and finished with a generous squeeze of fresh lemon juice. Spicy on the outside and fork-tender on the inside, this basa fish fillet melts in your mouth!
Check out this recipe

34. South Asian Fish Biryani Recipe

peeking through plant leaves overlooking a tray of yellow-coloured rice topped with fish fillets and garnished with mint.

Haddock Fish Biryani – Easy To Follow!

A mouthwatering fish biryani (traditionally known as machi biryani) to complement any celebration! It's a layered Basmati rice dish made with spicy haddock fish fillets and uses the "dum" method to create a truly unique and flavourful meal. This recipe is protein-rich and packed with fibre, using less oil and lots of tomatoes and pepper to create a nutritious recipe.
Check out this recipe

35. Spicy Okra Recipe (Bhindi)

pkra (bhindi) in a bowl with roti and lemon slices

Okra Recipe (Bhindi)

Ready to make meal planning a breeze? Try this simple and mouthwatering 20-minute okra recipe (Bhindi). An all-time favourite Indian and Pakistani dish, this recipe is bursting with nutrition and flavor. If you’re tired of eating the same ‘ol veggies, this has your name written all over it!
Check out this recipe

36.Shrimp Curry

three bowls of coconut shrimp curry on a bed of basmati rice garnished with fresh cilantro leaves

15-Minute Coconut Shrimp Curry

Are you looking for a flavour-packed healthy dinner option and don't have much time? This coconut shrimp curry can be on your table in literally 15 minutes. It's elegantly spiced and insanely desi-licious. What can be faster, easier and tastier than seafood?! 
Check out this recipe

37.Easy Lemon Pepper Salmon

A tray of

Easy Lemon Pepper Salmon

In just 20 minutes, you can have this succulent lemon pepper salmon on your dinner table. The zesty flavour of lemon pairs perfectly with the pungent bite of pepper, creating a delightful dish sure to please your taste buds. And best of all, this recipe pairs wonderfully with a variety of sides to create balanced nutritious meals. High protein, diabetes diet friendly, and heart healthy.
Check out this recipe

Easy and healthy frozen dessert ideas

38.Strawberry Kiwi Banana Nice Cream

flat-lay: two glasses filled with scoops of strawberry nice cream topped with fresh strawberries and displayed on a wooden board

No Added Sugar Strawberry Kiwi Banana Nice Cream

Learn how to make Strawberry Kiwi Banana Nice Cream. 3 minutes and 3 ingredients is all you need to whip up this super-simple and delicious treat – right at home. A light and refreshing dessert with zero added sugar, but tonnes of natural flavour. Can you resist?
Check out this recipe

39.Pineapple Mango Smoothie

Perspective image of bowls of yellow smoothie bowls topped with coconut shreds, banana and strawberries.

5 Minute Pineapple Mango Turmeric Smoothie

Follow these instructions to make this nourishing pineapple-mango smoothie with turmeric powder at home. Made with unsweetened coconut milk, this sunshine-in-a-glass smoothie is easy to make with the help of a high-powered blender. Ready within 5 minutes using frozen chunks of fruits!
Check out this recipe

40.Pineapple Coconut Ice Lollies

Pineapple Coconut Ice Lollies in a coconut shell on a bed of ice in a tray with a spoon of turmeric and sliced pineapples around

Pineapple Coconut Ice Lollies Recipe

Beat the heat with this easy and healthy homemade pineapple coconut ice lollies recipe. Creamy coconut milk blended with chunks of pineapple, banana and a dash of turmeric, to create a vegan decadent delight. Insanely delicious and with zero added sugar,  they're a coconut lover's dream!
Check out this recipe

41.Healthy Watermelon Strawberry Popsicles

3 strawberry popsicles on ice on a round plate decoratd with fresh watermelon and flowers

Healthy Watermelon Strawberry Popsicles

Stay hydrated with these bright and cooling no-added sugar watermelon strawberry ice lollies. The perfect healthy treat for a hot Summer’s day. Its not only the kids who will devour these!
Check out this recipe

42. Strawberry Lemonade Smoothie Bowl

Overhead of a pink smoothie topped with strawberry halves, pink flowers and seeds.

10-Minute Strawberry Lemonade Smoothie Bowl

What could be better than a delicious and refreshing strawberry lemonade smoothie bowl? This recipe takes only 10 minutes in a high-speed blender, is nourishing and has no added sugar. Smoothie bowls make the ideal quick and easy breakfast since they provide a solid source of nutrition — quickly. This strawberry smoothie bowl is vegan, heart-healthy and provides 18 grams of protein.
Check out this recipe

43. High Protein Beet Berry Smoothie Bowl

a coconut bowl of a pink smoothie topped with seeds and raspberries on a styled tray

High Protein Beet Berry Smoothie Bowl

Smoothie bowls are all the rage lately. And for good reason! They are delicious, nutritious, and perfect for a quick breakfast or snack. This Beet Berry Smoothie Bowl is one of our favourites. It's made with raspberries, beet, and cauliflower – all wholesome ingredients that will give you sustained energy throughout the day. The creaminess is achieved with coconut-flavoured Greek yogurt — with an additional boost of protein from hemp seeds and chia seeds. This recipe is vegetarian and part of my heart healthy and diabetes friendly series.
Check out this recipe

44. Coconut Watermelon Ice Cream (No Churn)

three bowls of vegan watermelon ice cream topped with pistachios with plants in the fore- and background. Two gold spoons nearby.

No Added Sugar Coconut Watermelon Ice Cream (No Churn)

Mmmm, we just can't get over this creamy, coconutty watermelon ice cream recipe. It's an easy and healthy recipe, made with only five ingredients (zero added sugar!) and no ice cream maker required. Satisfy your craving for a sweet dessert with this irresistible combo of watermelon, coconut and strawberries. Oh, and don't forget to top your scoops with a generous sprinkle of chopped pistachios. Whip up my Desi~licious vegan ice cream below!
Check out this recipe

I’d love to hear from you! What easy and healthy recipes are you leaning on during this time? What types of recipes would be helpful for you and your family? Let me know in the comments below!

If you try any of these recipes, would love to hear from you! Leave a comment, rate them, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and twitter!  Can’t wait to see your photos.

Desi~liciously Yours, Shahzadi

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Two half tofu sandwiches stacked on top of one another, filled with salad and beetroot on a wooden board.
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Healthy Recipes With Pantry Staples: Tofu Sandwich

Prep Time: 5 minutes
Cook Time: 15 minutes
Marinate: 30 minutes
Total Time: 50 minutes
Yield: 3 sandwiches
If you're on the hunt for easy and healthy recipes – pantry foods and freezer food items are your best friends. Indeed, they're nourishing, satisfying, easy and budget-friendly. Here's a collection of healthy recipes to get you inspired.

Ingredients
 

Tofu marinade and tofu cooking

  • 425 g tofu, extra firm, drained and dry
  • 2 tbsp peanut butter, all-natural, smooth, no added sugar
  • 1 tbsp soy sauce, dark
  • 2 tbsp water
  • 4 cloves garlic, large, crushed
  • 1 tbsp Sriracha sauce, adjust to taste
  • 3 tsp olive oil, extra virgin

Tofu sandwich

  • 6 bread, wholewheat, sliced, toasted
  • 3 tbsp guacamole, one tbsp for each sandwich
  • ½ cucumber, large, washed, cut into rounds, medium thickness
  • 1 cup spinach, salad, ⅓ cup for each sandwich
  • ½ beetroot, large, washed, peeled, grated, ⅓ portion for each sandwich

Instructions
 

Tofu marinade and tofu cooking

  • Drain tofu: Use a clean kitchen towel to soak up the excess liquid, and pat it dry.
  • Cut the tofu block into thin slabs: 3-4 mm thick. You should end up with about 35 tofu slabs
  • Prepare the tofu marinade by combining peanut butter, soy sauce, water, garlic, and Sriracha hot sauce in a medium bowl.
  • Add more water to achieve the desired consistency.
  • Add the tofu slabs to the spicy tofu marinade, place the lid and shake the container gently to coat the pieces. Marinate for 30 minutes.
  • Fry the tofu in three batches — Heat 1 tsp of oil in a large pan. Fry tofu slabs for 5 minutes, on medium/high heat, until golden brown on both sides. Use tongs to turn the slices. Once done, remove them from the pan and repeat the process with the remaining batches of tofu.

Tofu sandwich

  • Now assemble the tofu sandwich. Divide the cooked tofu slabs into three portions. Slather a thick layer of guacamole on two slices of bread to make one sandwich. Arrange six cucumber rounds on one bread slice. Pile one portion of the spicy tofu slabs. Top with ⅓ cup of spinach leaves and a third of the grated beetroot. Place the second bread slice on top and enjoy. Repeat to make two more sandwiches.

Notes

  • Prepare the tofu. Before you do anything to the tofu, squeeze out the excess fluid. Then, use a clean tea towel to soak up any dripping liquid. To further drain the tofu, you might also lay a weighty pot on top of it to force out any remaining liquid. There are no hard-and-fast rules for preparing tofu; nevertheless, I’ve discovered that cutting it into small slabs (or slices) helps to retain the protein’s taste.
  • Marinate it. The longer, the better; however, if you’re strapped for time, 30 minutes is still beneficial. Remember, strong, rich and bold marinades work really well, so don’t be shy to experiment.
  • Turn up the heat. You’ll want to turn up the heat when pan-searing tofu. High heat and a little fat will give you a beautiful crispy exterior while keeping the tofu from sticking to the pan.
  • When it comes to pans, non-stick is the way to go. You should not overlook this. A high-quality non-stick pan will help you succeed; it’s well worth the investment.
  • By coating it, you can make it crispier. This is a quick technique to produce crispy tofu. I sometimes use arrowroot flour or corn starch to dust the tofu before cooking it in the pan.
  • Prepare the tofu the night before to minimize prep time.
  • Adjust the spiciness by adding more or less sriracha.
  • Use low sodium soy sauce to reduce salt intake.
  • The tofu will store well in the fridge or freezer.

Nutrition Information:

Calories: 376kcal (19%)Carbohydrates: 38g (13%)Protein: 21g (42%)Fat: 16g (25%)Saturated Fat: 3g (15%)Trans Fat: 1gSodium: 900mg (38%)Potassium: 668mg (19%)Fiber: 5g (20%)Sugar: 8g (9%)Vitamin A: 1009IU (20%)Vitamin C: 11mg (13%)Calcium: 156mg (16%)Iron: 5mg (28%)

Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.

* Percent Daily Values are based on a 2000 calorie diet.

Cuisine: Oriental, Western
Course: Main
Did you make this recipe?Mention @desiliciousrd on Instagram or tag #desiliciousrd.

An easy, nutritious & satisfying meal plan made with non-perishable foods from your pantry.

  • 100% vegan dietitian-approved & taste-tested
  • Grocery list to save you time, money and fewer trips to the grocery store
  • Step-by-step prep guide to make the most of your time in the kitchen
  • Full nutritional information