Gluten-free, protein-loaded fava bean tofu

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

This nutrient-dense lunch or dinner features homemade fava tofu – both crispy on the outside and creamy on the inside – paired with nutrient-rich quinoa, toasted seeds and fresh kale dressed in apple cider vinegar. Topped with a rich cashew cream dressing, it’s a wholesome, satisfying meal to fuel your day.

Sophie Waplington (sophsplantkitchen) says: “Looking for an alternative to soy tofu? This fava bean tofu packs in 19g of plant protein per portion! I use H&B’s UK-grown fava beans, which create the most gorgeous, soft, pillowy texture that’s great for tofu.”

H&B nutritionist Sanjannah Bhatt says: “Fava beans are a gluten-free, protein-packed soy alternative, supporting brain health with complex carbs and prebiotics. Pair them with quinoa, veggies and toasted seeds (sunflower, pumpkin, sesame) for added protein, omega-3s and heart-healthy benefits. Top with a cashew cream for extra plant-based protein and fibre.”

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.