Plant-Based Protein Plates

Protein-packed meals don’t have to rely on meat or complicated recipes. From wholesome grains and beans to tofu, edamame and naturally sweet bananas, these plant-based plates bring together satisfying flavours, textures and plenty of goodness.

1. Edamame and Brown Rice Bowl

A colourful bowl of nutty brown rice, protein-rich edamame and fresh vegetables, finished with a tangy soy-sesame dressing for a wholesome, satisfying meal.

Prep time: 10–15 mins | Cook time: 35–40 mins

Ingredients

For the base:

• 1 cup uncooked brown rice
• 2–2½ cups water
• 1½–2 cups shelled edamame

For the veggies & add-ins:

• 1 avocado, diced or sliced
• 1 cup chopped mixed vegetables
• 2–3 green onions, thinly sliced
• Handful of fresh parsley

For the dressing:

• 2–3 tbsp soy sauce
• 1–2 tbsp lime juice
• 1 tbsp sesame oil
• 1 tsp honey
• 1 tsp freshly grated ginger
• Pinch of red chilli flakes or sriracha

Get the ingredients here

Method

1. Cook the rice: Rinse the brown rice well. In a pot, bring 2–2½ cups water to a boil. Add the rice and a pinch of salt. Reduce the heat, cover and simmer for 35–40 minutes, or until tender and the water is absorbed. Fluff with a fork and set aside to cool slightly.
2. Cook the edamame: If using frozen edamame, boil it in water for 3–5 minutes until bright green and tender. Drain and rinse under cold water. Set aside.
3. Make the dressing: In a small bowl, whisk together soy sauce, lime juice, sesame oil, honey, ginger and chilli flakes until well combined. Adjust the seasoning to taste.
4. Assemble the bowl: Divide the cooked brown rice between bowls. Top with edamame, avocado, mixed vegetables, green onions and fresh parsley.
5. Dress & finish: Drizzle the dressing over the bowls. Sprinkle with sesame seeds or nuts for added crunch and serve with a lime wedge.

2. Southwest Tofu & Black Bean Plate

Crispy, seasoned tofu meets hearty black beans, creamy avocado and juicy tomatoes in this flavour-packed plate with a delicious Southwest-inspired twist.

Prep time: 15 mins | Cook time: 15–20 mins

Ingredients

For the tofu:

• 400–450 g extra-firm tofu, pressed and cubed
• 2 tbsp olive oil
• 1 tbsp soy sauce
• 1 tsp chilli powder
• 1 tsp cumin powder
• ½ tsp smoked paprika
• ½ tsp garlic powder
• Salt to taste
• Black pepper to taste

For the black beans:

• 1 can (400 g) black beans, drained and rinsed
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tsp cumin
• ½ tsp chilli powder
• Salt to taste

For the plate:

• 1–2 avocados, sliced or diced
• 1 cup cherry tomatoes, halved
• ½ red onion, thinly sliced
• Handful of fresh cilantro

Get the ingredients here

Method

1. Press & season the tofu: Place the tofu between paper towels and press for 10–15 minutes to remove excess moisture. Cut into cubes and add to a bowl. Toss with olive oil, soy sauce, chilli powder, cumin, smoked paprika, garlic powder, salt and pepper. Let it marinate for 5–10 minutes.
2. Cook the tofu: Heat 1 tbsp oil in a non-stick pan over medium-high heat. Add the tofu in a single layer and cook for 8–10 minutes, turning occasionally, until golden and crisp around the edges. Set aside.
3. Sauté the black beans: Heat 1 tsp oil in the same pan. Add onion and garlic and sauté for 2–3 minutes until softened. Add black beans, cumin, chilli powder and salt. Cook for 5–7 minutes, stirring occasionally, until heated through and well seasoned.
4. Assemble the plate: Arrange the crispy tofu, seasoned black beans, avocado, cherry tomatoes, red onion and fresh cilantro on each plate.
5. Serve: Add lime wedges on the side and drizzle with salsa or your favourite sauce for extra flavour.