Super foods recipe: tofu-stuffed peppers

Sweet grilled peppers are filled with bite-sized tomatoes and marinated tofu pieces for a vivid, juicy Mediterranean-style dish. Pair with baked new potatoes for a complete meatless meal.

Preparation time: 5 minutes, plus 1 hour marinating

Cooking time: 15 minutes

Serves 4

• 45 ml (3 tbsp) olive oil
• Pinch of grated nutmeg
• 2 ml (1/2 teaspoon) paprika
• 2 ml (1/2 tsp) dried marjoram
• 2 large cloves garlic, crushed, divided
• 1 pkg (400 g/14 1/2 oz) firm tofu
• 4 large green peppers
• 24 cherry tomatoes
• 5ml (1 tsp) fennel seeds
• 110 g (1/2 c) herbed mixed salad, such as arugula, watercress and basil

1. Mix the oil, nutmeg, paprika, marjoram and one crushed garlic clove in a shallow dish just large enough to hold the block of tofu. Add the tofu and turn it to coat all sides, then cover and set aside to marinate for one hour.
2. Preheat the broiler to high. Cut each pepper in half and remove the seeds. Broil, cut sides down, for three to four minutes, until blistered but not blackened. Turn the pieces, cut sides up, and broil for another two minutes, or until juicy and just tender.
3. Cut each tomato in half and mix with the fennel seeds and remaining garlic in a bowl. Remove the tofu from the marinade and slice it into eight slices, then cut these across in half.
4.  Divide the tomatoes among the pepper halves and broil for two minutes. Place two pieces of tofu in each pepper half, setting them at an angle among the tomatoes. Drizzle the remaining marinade over the tofu and grill for another four to five minutes, or until the tofu is just beginning to brown. Divide the salad among four plates, place the pepper halves on top and serve.

•  Add a pinch of red pepper flakes to the tomatoes for a hint of heat.
•  Use cumin seeds instead of fennel and sprinkle the tofu with tandoori seasoning or good-quality curry powder rather than nutmeg.
•  You can use haloumi or Indian paneer cheese instead of tofu, although this will increase the amount of saturated fat per portion.
•  For a more delicate flavour, try yellow peppers with yellow cherry tomatoes and basil leaves in place of garlic.

•  Also known as soybean curd, tofu is a low-fat, high-protein food. Soy protein helps to lower blood cholesterol levels, making tofu good for heart health. A source of calcium, tofu can also play a role in maintaining strong bones.

• Before cutting the peppers in half, put them on your cutting board or work surface to check the best place to slice so that they sit flat.
• Fresh tofu has a relatively short shelf life and must be stored in the fridge. Smoked tofu also works well in this recipe.

Nutritional information: 218 calories, 17 g fat, 2 g saturated fat, 8 g carbohydrates, 10 g protein, 5 g fibre.