This is a super simple vegetarian recipe using tofu. Tofu is a great protein source and is very easy and quick to prepare - by itself if has not got much flavour, but the right spices can bring it alive in a beautiful way and can be enjoyed by children and adults alike. This recipe is a simple pan fry recipe and the spice ingredients can be tweaked according to your taste as well as dietary requirements.


  • 1 packet firm tofu

  • 1 tsp honey or rice malt syrup (optional - though kids like this part!)

  • 1 Tsp gluten free Tamari (wheat free soy sauce) - this is optional and you can simple leave it out and use some extra oil instead.

  • 1 tsp toasted sesame oil

  • 1/2 tsp turmeric powder

  • 1/4 tsp garlic powder

  • Extra olive oil for pan frying


Mix the spices and honey and tamari (if using) and oil in a bowl. Slice the firm tofu into 'steaks' (rectangles) about 5mm thick. Dip each tofu slice into the marinade and set aside for 5-10 mins. Heat a frying pan and drizzle with olive oil. When hot, place the tofu rectangles on the pan and fry for a few minutes on either side. Remove off the pan and serve up with a side salad and greens. You can also chop the tofu up into cubes and use it for filling with a sandwich wrap, or have it as fingerfood snacks with cucumber sticks or carrot sticks.

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