If your weeks are packed with work, errands, and life in general, then having a solid meal prep recipe in your back pocket is a must. This one? It’s an absolute game-changer! It’s quick, packed with protein and fiber, and ridiculously easy to throw into different meals.
Make it once, and you’ve got endless options—toss it into a salad, serve it with rice, or stuff it into wraps. Trust me, this will save you on those too-busy-to-cook days.
What Makes This Recipe a Winner?
💪 High in protein & fiber – Keeps you full and fueled.
⏳ Minimal prep time – Done in under 30 minutes!
🍽 Super versatile – Use it in multiple meals throughout the week.
Spiced Tofu & Veggies Recipe (Makes 3-4 servings)
Ingredients:
- 14 oz extra firm tofu
- 10-12 mixed mini peppers
- ½ medium red onion
- Optional: zucchini, mushrooms, or any other veggies of choice
- 2 tsp Shan vegetable masala
- 2 tsp Shan tandoori masala (or mix turmeric, chili powder, cumin, coriander, & garam masala)
- 1-2 tsp minced garlic
- Avocado oil spray
Instructions:
1️⃣ Prep the tofu: Drain, dry, and cube it. Toss with avocado oil spray, 1 tsp vegetable masala, and 1 tsp tandoori masala. Air fry at 350°F for 12-15 minutes.
2️⃣ Cook the veggies: Chop your peppers and onion (or any veggies you’re using). Heat a cast iron skillet, spray with oil, and sauté the veggies over medium heat for 4-5 minutes.
3️⃣ Add the spices: Once the veggies soften, mix in the minced garlic and the remaining masala. Cook for another 2-3 minutes.
4️⃣ Bring it all together: Toss in the air-fried tofu, mix well, and let it cook for a few more minutes. Garnish with fresh cilantro.
🥗 How to Use It:
- Serve it over rice or quinoa.
- Wrap it in a roti or tortilla for a protein-packed wrap.
- Toss it over a salad for an easy lunch.
Macros per serving:
🔹 Calories: ~170
🔹 Protein: 15g
🔹 Fiber: 4-5g
This meal prep is a total lifesaver during a busy week—delicious, filling, and easy to grab whenever you need it. Try it out and let me know how you use it! 😊✨
