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Easy recipes for a perfectly balanced bowl of food

Easy recipes for a perfectly balanced bowl of food

Treat yourself to a delicious brunch, dinner and dessert this weekend with these mouth-watering new recipes from Doctor Bowl

Taken from Dr Divya Sharma's new book, Doctor Bowl, these vegetarian recipes are simple, quick and budget-friendly. They're also effortlessly tasty, proving that you don't need to sacrifice flavour for health! 

Weekend brunch: Mexican tofu scramble

Mexican tofu scramble

Ingredients

Serves 4

  • 400g (14oz) extra firm tofu, drained
  • ½ tbsp olive oil
  • 1 small red onion, finely chopped
  • 1 red pepper, deseeded and diced
  • 1 tbsp
  • 3 garlic cloves, minced
  • 1 tsp ground coriander
  • ½ tsp ground cumin
  • ½ tsp chilli powder
  • ¼ tsp
  • 2 tbsp nutritional yeast
  • 150g (5½oz) frozen sweetcorn
  • 400g (14oz) can of black beans, rinsed and drained
  • 1 vegetable stock cube, dissolved in 2 tbsp boiling water
  • salt and pepper
  • 3 spring onions, thinly sliced
  • 1 red or green chilli, finely chopped
  • handful of chopped fresh coriander
  • sourdough toast
  • wedges of
  • cherry tomatoes
  • lime wedges
  • 30g (1oz) sultanas
  • 70g (2½ oz)
  • 5 carrots, peeled and coarsely grated
  • 2 tsp cumin seeds
  • juice of 1 lemon
  • 2 tbsp olive oil
  • ½ tsp salt
  • 25g (1oz) fresh
  • 720g (1lb 9oz) full-fat
  • 280g (10oz) frozen strawberries
  • 2 tsp vanilla extract
  • 4 tbsp maple syrup (optional)
  • 100g (3½oz) pistachios, crushed

Flavourings (optional)

  • 400g (14oz) extra firm tofu, drained
  • ½ tbsp olive oil
  • 1 small red onion, finely chopped
  • 1 red pepper, deseeded and diced
  • 1 tbsp
  • 3 garlic cloves, minced
  • 1 tsp ground coriander
  • ½ tsp ground cumin
  • ½ tsp chilli powder
  • ¼ tsp
  • 2 tbsp nutritional yeast
  • 150g (5½oz) frozen sweetcorn
  • 400g (14oz) can of black beans, rinsed and drained
  • 1 vegetable stock cube, dissolved in 2 tbsp boiling water
  • salt and pepper
  • 3 spring onions, thinly sliced
  • 1 red or green chilli, finely chopped
  • handful of chopped fresh coriander
  • sourdough toast
  • wedges of
  • cherry tomatoes
  • lime wedges
  • 30g (1oz) sultanas
  • 70g (2½ oz)
  • 5 carrots, peeled and coarsely grated
  • 2 tsp cumin seeds
  • juice of 1 lemon
  • 2 tbsp olive oil
  • ½ tsp salt
  • 25g (1oz) fresh
  • 720g (1lb 9oz) full-fat
  • 280g (10oz) frozen strawberries
  • 2 tsp vanilla extract
  • 4 tbsp maple syrup (optional)
  • 100g (3½oz) pistachios, crushed

To serve (optional)

  • 400g (14oz) extra firm tofu, drained
  • ½ tbsp olive oil
  • 1 small red onion, finely chopped
  • 1 red pepper, deseeded and diced
  • 1 tbsp
  • 3 garlic cloves, minced
  • 1 tsp ground coriander
  • ½ tsp ground cumin
  • ½ tsp chilli powder
  • ¼ tsp
  • 2 tbsp nutritional yeast
  • 150g (5½oz) frozen sweetcorn
  • 400g (14oz) can of black beans, rinsed and drained
  • 1 vegetable stock cube, dissolved in 2 tbsp boiling water
  • salt and pepper
  • 3 spring onions, thinly sliced
  • 1 red or green chilli, finely chopped
  • handful of chopped fresh coriander
  • sourdough toast
  • wedges of
  • cherry tomatoes
  • lime wedges
  • 30g (1oz) sultanas
  • 70g (2½ oz)
  • 5 carrots, peeled and coarsely grated
  • 2 tsp cumin seeds
  • juice of 1 lemon
  • 2 tbsp olive oil
  • ½ tsp salt
  • 25g (1oz) fresh
  • 720g (1lb 9oz) full-fat
  • 280g (10oz) frozen strawberries
  • 2 tsp vanilla extract
  • 4 tbsp maple syrup (optional)
  • 100g (3½oz) pistachios, crushed

Method

  1. 400g (14oz) extra firm tofu, drained
  2. ½ tbsp olive oil
  3. 1 small red onion, finely chopped
  4. 1 red pepper, deseeded and diced
  5. 1 tbsp
  6. 3 garlic cloves, minced
  7. 1 tsp ground coriander
  8. ½ tsp ground cumin
  9. ½ tsp chilli powder
  10. ¼ tsp
  11. 2 tbsp nutritional yeast
  12. 150g (5½oz) frozen sweetcorn
  13. 400g (14oz) can of black beans, rinsed and drained
  14. 1 vegetable stock cube, dissolved in 2 tbsp boiling water
  15. salt and pepper
  16. 3 spring onions, thinly sliced
  17. 1 red or green chilli, finely chopped
  18. handful of chopped fresh coriander
  19. sourdough toast
  20. wedges of
  21. cherry tomatoes
  22. lime wedges
  23. 30g (1oz) sultanas
  24. 70g (2½ oz)
  25. 5 carrots, peeled and coarsely grated
  26. 2 tsp cumin seeds
  27. juice of 1 lemon
  28. 2 tbsp olive oil
  29. ½ tsp salt
  30. 25g (1oz) fresh
  31. 720g (1lb 9oz) full-fat
  32. 280g (10oz) frozen strawberries
  33. 2 tsp vanilla extract
  34. 4 tbsp maple syrup (optional)
  35. 100g (3½oz) pistachios, crushed

Nutritional information

Calories 284kcal

Carbohydrates 31.8g

Protein 20g

Fat 10.1g

Fibre 10g

Sugar 7.5g

Note: excluding the sourdough and toppings

Summer salads: Indian spiced carrot salad

Indian spiced carrot salad

Ingredients

Serves 4

  • 400g (14oz) extra firm tofu, drained
  • ½ tbsp olive oil
  • 1 small red onion, finely chopped
  • 1 red pepper, deseeded and diced
  • 1 tbsp
  • 3 garlic cloves, minced
  • 1 tsp ground coriander
  • ½ tsp ground cumin
  • ½ tsp chilli powder
  • ¼ tsp
  • 2 tbsp nutritional yeast
  • 150g (5½oz) frozen sweetcorn
  • 400g (14oz) can of black beans, rinsed and drained
  • 1 vegetable stock cube, dissolved in 2 tbsp boiling water
  • salt and pepper
  • 3 spring onions, thinly sliced
  • 1 red or green chilli, finely chopped
  • handful of chopped fresh coriander
  • sourdough toast
  • wedges of
  • cherry tomatoes
  • lime wedges
  • 30g (1oz) sultanas
  • 70g (2½ oz)
  • 5 carrots, peeled and coarsely grated
  • 2 tsp cumin seeds
  • juice of 1 lemon
  • 2 tbsp olive oil
  • ½ tsp salt
  • 25g (1oz) fresh
  • 720g (1lb 9oz) full-fat
  • 280g (10oz) frozen strawberries
  • 2 tsp vanilla extract
  • 4 tbsp maple syrup (optional)
  • 100g (3½oz) pistachios, crushed

Dressing

  • 400g (14oz) extra firm tofu, drained
  • ½ tbsp olive oil
  • 1 small red onion, finely chopped
  • 1 red pepper, deseeded and diced
  • 1 tbsp
  • 3 garlic cloves, minced
  • 1 tsp ground coriander
  • ½ tsp ground cumin
  • ½ tsp chilli powder
  • ¼ tsp
  • 2 tbsp nutritional yeast
  • 150g (5½oz) frozen sweetcorn
  • 400g (14oz) can of black beans, rinsed and drained
  • 1 vegetable stock cube, dissolved in 2 tbsp boiling water
  • salt and pepper
  • 3 spring onions, thinly sliced
  • 1 red or green chilli, finely chopped
  • handful of chopped fresh coriander
  • sourdough toast
  • wedges of
  • cherry tomatoes
  • lime wedges
  • 30g (1oz) sultanas
  • 70g (2½ oz)
  • 5 carrots, peeled and coarsely grated
  • 2 tsp cumin seeds
  • juice of 1 lemon
  • 2 tbsp olive oil
  • ½ tsp salt
  • 25g (1oz) fresh
  • 720g (1lb 9oz) full-fat
  • 280g (10oz) frozen strawberries
  • 2 tsp vanilla extract
  • 4 tbsp maple syrup (optional)
  • 100g (3½oz) pistachios, crushed

Method

  1. 400g (14oz) extra firm tofu, drained
  2. ½ tbsp olive oil
  3. 1 small red onion, finely chopped
  4. 1 red pepper, deseeded and diced
  5. 1 tbsp
  6. 3 garlic cloves, minced
  7. 1 tsp ground coriander
  8. ½ tsp ground cumin
  9. ½ tsp chilli powder
  10. ¼ tsp
  11. 2 tbsp nutritional yeast
  12. 150g (5½oz) frozen sweetcorn
  13. 400g (14oz) can of black beans, rinsed and drained
  14. 1 vegetable stock cube, dissolved in 2 tbsp boiling water
  15. salt and pepper
  16. 3 spring onions, thinly sliced
  17. 1 red or green chilli, finely chopped
  18. handful of chopped fresh coriander
  19. sourdough toast
  20. wedges of
  21. cherry tomatoes
  22. lime wedges
  23. 30g (1oz) sultanas
  24. 70g (2½ oz)
  25. 5 carrots, peeled and coarsely grated
  26. 2 tsp cumin seeds
  27. juice of 1 lemon
  28. 2 tbsp olive oil
  29. ½ tsp salt
  30. 25g (1oz) fresh
  31. 720g (1lb 9oz) full-fat
  32. 280g (10oz) frozen strawberries
  33. 2 tsp vanilla extract
  34. 4 tbsp maple syrup (optional)
  35. 100g (3½oz) pistachios, crushed

Nutritional information

Calories 211kcal

Carbohydrates 19.6g

Protein 3.9g

Fat 18.5g

Fibre 3.2g

Sugar 9.3g

Indulgent puddings: Strawberry and pistachio frozen yogurt

Strawberry and pistachio frozen yogurt

Ingredients

Serves 4

  • 400g (14oz) extra firm tofu, drained
  • ½ tbsp olive oil
  • 1 small red onion, finely chopped
  • 1 red pepper, deseeded and diced
  • 1 tbsp
  • 3 garlic cloves, minced
  • 1 tsp ground coriander
  • ½ tsp ground cumin
  • ½ tsp chilli powder
  • ¼ tsp
  • 2 tbsp nutritional yeast
  • 150g (5½oz) frozen sweetcorn
  • 400g (14oz) can of black beans, rinsed and drained
  • 1 vegetable stock cube, dissolved in 2 tbsp boiling water
  • salt and pepper
  • 3 spring onions, thinly sliced
  • 1 red or green chilli, finely chopped
  • handful of chopped fresh coriander
  • sourdough toast
  • wedges of
  • cherry tomatoes
  • lime wedges
  • 30g (1oz) sultanas
  • 70g (2½ oz)
  • 5 carrots, peeled and coarsely grated
  • 2 tsp cumin seeds
  • juice of 1 lemon
  • 2 tbsp olive oil
  • ½ tsp salt
  • 25g (1oz) fresh
  • 720g (1lb 9oz) full-fat
  • 280g (10oz) frozen strawberries
  • 2 tsp vanilla extract
  • 4 tbsp maple syrup (optional)
  • 100g (3½oz) pistachios, crushed

Method

  1. 400g (14oz) extra firm tofu, drained
  2. ½ tbsp olive oil
  3. 1 small red onion, finely chopped
  4. 1 red pepper, deseeded and diced
  5. 1 tbsp
  6. 3 garlic cloves, minced
  7. 1 tsp ground coriander
  8. ½ tsp ground cumin
  9. ½ tsp chilli powder
  10. ¼ tsp
  11. 2 tbsp nutritional yeast
  12. 150g (5½oz) frozen sweetcorn
  13. 400g (14oz) can of black beans, rinsed and drained
  14. 1 vegetable stock cube, dissolved in 2 tbsp boiling water
  15. salt and pepper
  16. 3 spring onions, thinly sliced
  17. 1 red or green chilli, finely chopped
  18. handful of chopped fresh coriander
  19. sourdough toast
  20. wedges of
  21. cherry tomatoes
  22. lime wedges
  23. 30g (1oz) sultanas
  24. 70g (2½ oz)
  25. 5 carrots, peeled and coarsely grated
  26. 2 tsp cumin seeds
  27. juice of 1 lemon
  28. 2 tbsp olive oil
  29. ½ tsp salt
  30. 25g (1oz) fresh
  31. 720g (1lb 9oz) full-fat
  32. 280g (10oz) frozen strawberries
  33. 2 tsp vanilla extract
  34. 4 tbsp maple syrup (optional)
  35. 100g (3½oz) pistachios, crushed

Nutritional information

Calories 387kcal

Carbohydrates 37.7g

Protein 12.8g

Fat 22.5g

Fibre 4.5g

Sugar 29g

Doctor Bowl: Quick + Simple Balanced Vegetarian and Vegan Food by Dr Divya Sharma

Recipes taken from Doctor Bowl: Quick + Simple Balanced Vegetarian and Vegan Food by Dr Divya Sharma, published by Kyle Books

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  1. 400g (14oz) extra firm tofu, drained
  2. ½ tbsp olive oil
  3. 1 small red onion, finely chopped
  4. 1 red pepper, deseeded and diced
  5. 1 tbsp
  6. 3 garlic cloves, minced
  7. 1 tsp ground coriander
  8. ½ tsp ground cumin
  9. ½ tsp chilli powder
  10. ¼ tsp
  11. 2 tbsp nutritional yeast
  12. 150g (5½oz) frozen sweetcorn
  13. 400g (14oz) can of black beans, rinsed and drained
  14. 1 vegetable stock cube, dissolved in 2 tbsp boiling water
  15. salt and pepper
  16. 3 spring onions, thinly sliced
  17. 1 red or green chilli, finely chopped
  18. handful of chopped fresh coriander
  19. sourdough toast
  20. wedges of
  21. cherry tomatoes
  22. lime wedges
  23. 30g (1oz) sultanas
  24. 70g (2½ oz)
  25. 5 carrots, peeled and coarsely grated
  26. 2 tsp cumin seeds
  27. juice of 1 lemon
  28. 2 tbsp olive oil
  29. ½ tsp salt
  30. 25g (1oz) fresh
  31. 720g (1lb 9oz) full-fat
  32. 280g (10oz) frozen strawberries
  33. 2 tsp vanilla extract
  34. 4 tbsp maple syrup (optional)
  35. 100g (3½oz) pistachios, crushed
  1. 400g (14oz) extra firm tofu, drained
  2. ½ tbsp olive oil
  3. 1 small red onion, finely chopped
  4. 1 red pepper, deseeded and diced
  5. 1 tbsp
  6. 3 garlic cloves, minced
  7. 1 tsp ground coriander
  8. ½ tsp ground cumin
  9. ½ tsp chilli powder
  10. ¼ tsp
  11. 2 tbsp nutritional yeast
  12. 150g (5½oz) frozen sweetcorn
  13. 400g (14oz) can of black beans, rinsed and drained
  14. 1 vegetable stock cube, dissolved in 2 tbsp boiling water
  15. salt and pepper
  16. 3 spring onions, thinly sliced
  17. 1 red or green chilli, finely chopped
  18. handful of chopped fresh coriander
  19. sourdough toast
  20. wedges of
  21. cherry tomatoes
  22. lime wedges
  23. 30g (1oz) sultanas
  24. 70g (2½ oz)
  25. 5 carrots, peeled and coarsely grated
  26. 2 tsp cumin seeds
  27. juice of 1 lemon
  28. 2 tbsp olive oil
  29. ½ tsp salt
  30. 25g (1oz) fresh
  31. 720g (1lb 9oz) full-fat
  32. 280g (10oz) frozen strawberries
  33. 2 tsp vanilla extract
  34. 4 tbsp maple syrup (optional)
  35. 100g (3½oz) pistachios, crushed
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