Gluten-free, protein-loaded fava bean tofu

Name: Gluten-free, protein-loaded fava bean tofu
Cook time: 12 hours
Total time: 12 hours
Yield: 3 portions
Ingredients: 200g soaked H&B fava beans (soak 200g, save the leftovers, if any, for another dish); 500ml water; 1 tsp salt; 8-10 cubes fava tofu; 1 tsp cornstarch; Pinch of sea salt; 1 clove garlic; 1/2 tbsp tamari; 100g H&B Duo Colour Quinoa Blend; Cashew cream, using H&B Cashew Nuts; ½ tbsp of H&B Pumpkin & Sunflower Seed Mix; ½ tbsp of H&B Sesame Seeds; Handful of lightly dressed kale, using 15ml H&B H&B Apple Cider Vinegar and 1 tbsp olive oil

Reviewed bySanjana Bhatt

Boasting 19g of plant-based protein as well as vibrant flavours, this power bowl created by Soph's Plant Kitchen is the energising meal you need

Ingredients

200g soaked H&B fava beans (soak 200g, save the leftovers, if any, for another dish)
500ml water
1 tsp salt

To cook (per person)

8-10 cubes fava tofu
1 tsp cornstarch
Pinch of sea salt
1 clove garlic
1/2 tbsp tamari

Other power bowl ingredients

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Healthy Diet

Nutritional information

Per	Serving
Energy (kcal)	147 kcal
Fat	6.7g
of which saturates	0.9g
Carbohydrates	11g
of which sugars	1.7g
Fibre	5.6g
Protein	7.2g
Salt	2.2g

Step 1

Soak the fava beans in plenty of water for at least eight hours or overnight.

Step 2

After soaking, drain and rinse them several times, until the water runs clear.

Step 3

Measure 200g of the soaked beans and add to a high speed blender with the water and salt. Blend until very smooth, about one to one and a half minutes.

Step 4

Pour the blended mix into a non-stick saucepan, then gently heat on medium whilst constantly stirring with a spatula for around five to seven minutes. You want the texture to be almost mash potato-like/very thick.

Step 5

Once thick enough to scoop out easily, turn the heat off and pour/scoop into a small ceramic dish, medium food container or brownie pan. Smooth with the top with your spatula. Pop into the fridge for 45-60 minutes to firm up.

Step 6

Once firm, carefully upturn the tray or dish onto a chopping board and cut into 1.5-2cm cubed squares. Pop into a sealed container.

Step 7

When ready to eat, remove eight to 10 cubes per person, add 1 tsp cornflour and a pinch of sea salt to a bowl and toss the cubes so they get a nice even coating. Fry in a non-stick pan with olive oil until the cubes start to firm up and go crispy (about three to five minutes).

Step 8

Then add one crushed garlic clove and a touch more oil, fry that off, then add 1/2 tbsp tamari to the cubes (increase if frying more cubes) and let the liquid absorb for about one minute. Take off the heat, season to taste, adding a touch more tamari if needed.