Easy recipes for a perfectly balanced bowl of food

Reader's Digest Editors 22 July 2022

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 tomato purée
  • 3 garlic cloves, minced
  • 1 tsp ground coriander
  • ½ tsp ground cumin
  • ½ tsp chilli powder
  • ¼ tsp ground turmeric
  • 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

Flavourings (optional)

  • 3 spring onions, thinly sliced
  • 1 red or green chilli, finely chopped
  • handful of chopped fresh coriander

To serve (optional)

  • sourdough toast
  • wedges of avocado
  • cherry tomatoes
  • lime wedges

Method

  1. Cover the tofu with some kitchen paper, and then press it down with a heavy object for 15 minutes to get rid of excess water.
  2. Heat the olive oil in a large frying pan over a low heat. Add the red onion and cook for about 5 minutes, until the onion is soft.
  3. Add the diced red pepper, tomato purée and garlic. Cook for about 5 more minutes until the vegetables are soft.
  4. Stir in the ground coriander, cumin, chilli and turmeric, and cook for another minute or two, stirring often.
  5. When the tofu is ready, use your hands to crumble it in pieces into the pan, along with the nutritional yeast, sweetcorn, black beans, vegetable stock and some salt and pepper.
  6. Cook for about 8 minutes, stirring often, until everything is heated through. Towards the end of cooking, add the spring onion, chilli and coriander, if using. 
  7. Serve with toast and your choice of avocado, cherry tomatoes and wedges of lime. 

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

  • 30g (1oz) sultanas
  • 70g (2½ oz) cashews
  • 5 carrots, peeled and coarsely grated

Dressing

  • 2 tsp cumin seeds
  • juice of 1 lemon
  • 2 tbsp olive oil
  • ½ tsp salt
  • 25g (1oz) fresh coriander, roughly chopped

Method

  1. Put the sultanas in a small bowl and cover with boiling water. Soak for 10 minutes or until nicely plumped, then drain and pat dry on kitchen paper.
  2. Meanwhile, toast the cumin seeds in a dry frying pan for 1-2 minutes until golden. Tip the seeds into a small bowl and, using the same pan, add the cashew nuts and toast for 3 minutes until golden, then roughly chop. 
  3. Mix the remaining dressing ingredients with the toasted cumin seeds. 
  4. Add the grated carrots, sultanas and cashews to a serving bowl. Pour the dressing over, mix well and serve.

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

  • 720g (1lb 9oz) full-fat Greek yogurt (or your non-dairy yogurt of choice)
  • 280g (10oz) frozen strawberries
  • 2 tsp vanilla extract
  • 4 tbsp maple syrup (optional)
  • 100g (3½oz) pistachios, crushed

Method

  1. Spoon the yogurt into an ice-cube tray (or mini muffin pan) and freeze for 8 hours or overnight.
  2. Put the yogurt ice cubes in a blender with the frozen strawberries, vanilla and maple srup, if using, until creamy. Stir in the crushed pistachios.
  3. Serve immediately or store in the freezer until ready to serve.

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, £20 www.octopusbooks.co.uk

Read more: Taste of Home: Blueberry French toast

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