A healthy and filling Japanese soup recipe, full to the brim with healthy green veggies.
This is an authentic comforting, cure-all soup from Korea. It is spicy and fresh, and easy to make once you have all the ingredients! You will have to visit your local Asian shop for some of the ingredients. Vegetarians may substitute vegetable stock for the beef.
This rich Japanese-style broth, flavoured with vibrant fresh herbs, ginger and garlic, peps up firm, white cubes of tofu and long strands of earthy buckwheat noodles. It is a delicious low-fat vegetarian recipe for protein-rich tofu. Serve it for lunch or supper, with fresh fruit to follow.
A wonderfully rich and satisfying dish, this vegetarian version of a classic is a great way to introduce your family to tofu, which is a good source of low-fat protein, vitamins and minerals. Serve hot with a tomato salad.
Popular in Northern Japan, soba noodles are made from buckwheat flour, which gives them a slightly nutty flavour. In this quick and simple dish, the thin brown noodles are delicious stir-fried with protein-rich tofu and crunchy water chestnuts.
As interest in Oriental cuisines increases, supermarkets are stocking a wider variety of noodles. To make this tempting lunch dish, Japanese soba – hearty noodles made from buckwheat – are simmered in a soy and ginger stock with smoked tofu and an appetising mixture of vegetables.
Toss tofu pieces in a Chinese-style baste, then roast until deliciously browned and flavoursome. Serve with an assortment of stir-fry vegetables and rice or noodles. Delicious!
This delicious vegetarian stir-fry is packed with lightly cooked vegetables, low-fat tofu and healthy noodles – perfect for a healthy lunch or supper.
Lightning-quick to prepare, miso makes a nutritious base for a light Japanese-style broth with tofu, mushrooms and watercress. Serve with bread.
The miracle grain of the Incas, quinoa (pronounced keen-wa) makes a colourful and nourishing dish served pilaf-style. Accompany it with quick vegetable kebabs drizzled with balsamic vinegar.
Soya mince meat balls cooked with green peppers, tomatoes and potatoes in the oven.
A lovely vegetarian curry. Cauliflower and tofu in a medium-spicy curry sauce. Serve over basmati rice or with naan.
This recipe was inspired by a honey tahini tilapia recipe on Cara's Cravings blogspot; after reading her recipe I just had to try this Greek-inspired honey tahini sauce because it's the first time I've ever found the thought of tahini mouth-watering. The result was a quick, healthy and delicious meal.
This is a vegan-friendly Chinese stir fry. Shiitake mushrooms are stir-fried with tofu and carrots in a light sauce. Enjoy with freshly cooked rice, if desired.
Vegetarian-friendly version of the classic Chinese lo-mein dish. Works with any and all sorts of stir-fry veg.
'Mandu' means 'dumpling' in Korean and Yaki Mandu (also known as Gun Mandu) are the golden fried parcels filled with delicious east Asian ingredients like rice noodles, cabbage, tofu, eggs, toasted sesame oil, spring onion and seasoning. This recipe adds courgettes for an even richer flavour. You will love biting into these crisp-on-the-outside, soft-on-the-inside parcels of yummy goodness! Note: You can buy wonton wrappers at Asian and Chinese shops or markets.
An easy and colourful vegetarian supper cooked quickly in a wok! You can vary the vegetables and use baby corn or mangetout.
This is a hearty vegetarian and vegan meal that is full of protein. Brown lentils, rice, TVP mince and spices combine for a lovely supper, which is delicious reheated the next day. Find TVP mince in health shops.
This is a fantastic warm tofu sandwich that even tofu-haters will love. Smoked tofu, Cheddar, spinach, Parmesan and Ranch dressing are wrapped together in a wholemeatl flour tortilla.
I love curries, but it is difficult to work some traditional curries into a decent vegetarian or vegan version. Obviously some are vegetarian in the first place. So I set to devising a tofu-based Balti and this is it. Like most curries cooked from scratch, they are actually not as difficult as the long list of ingredients seems at first sight.