The Nourish Plate

Fuel & Flourish 🌸

This plate is as nourishing as it looks. Packed with protein-rich lentils, golden pan-fried tofu, roasted seasonal vegetables, steamed tenderstem broccoli and a creamy tahini drizzle. It’s a complete, plant-powered meal designed to fuel your training and support your overall wellbeing. Simple ingredients, serious nutrition.

⏱ Prep Time: 20 mins | Total Time: 45 mins | Servings: 2 | Difficulty: Medium

INGREDIENTS

Tofu

• 150g organic firm tofu

• 1 tbsp nutritional yeast

• 1 tsp Himalayan pink salt

• 1 tsp black pepper

• 1 tbsp extra virgin olive oil

The Nourish Plate

• 200g green lentils

• 1 American eggplant (aubergine), cubed

• 100g sweet potato, cubed

• 2 sweet bell peppers, chopped

• 100g tenderstem broccolini

• 200g fresh baby spinach

• 25g pumpkin seeds

Spices

• 1 tsp cumin powder

• 1 tsp coriander powder

• 1 tsp cinnamon powder

• 2 tsp smoked paprika

• ½ tsp turmeric

• ½ tsp black pepper

• 1 tbsp nutritional yeast

• Himalayan pink salt, to taste

Tahini Maple Dressing

• 2 tbsp organic tahini

• 1 tbsp sesame oil

• ½ tbsp agave nectar or maple syrup

• 2 tbsp hot water

Cooking oils

• Extra virgin olive oil or coconut oil, as needed

METHOD

1. Cook the lentils

Rinse and sort your green lentils. Use a 1:3 ratio — 1 cup lentils to 3 cups water. Bring to a boil, then reduce to a simmer until tender. Set aside.

2. Roast the sweet potato

Preheat your oven to 175°C. Wash and chop the sweet potato into cubes. Toss in a mixing bowl with 2–3 tbsp EVOO, a pinch of salt, nutritional yeast, and a dash of cinnamon. Marinate well, then

spread on a baking tray and roast for 40 minutes until golden.

3. Roast the aubergine

Chop the aubergine into similar-sized cubes. Toss in a mixing bowl with 3–4 tbsp EVOO, a pinch of salt, and 1 tsp cumin powder. Once well coated, roast at 175°C for 25–30 minutes — you want it cooked through but not too soft.

4. Cook the vegetables

Wash and chop the broccolini, peppers, and baby spinach. Heat a pan over medium heat with a little EVOO and salt. Add the broccolini first and cook until lightly charred but still with bite. Add the bell peppers and cook for a further 2–3 minutes.

5. Bring it all together

Add the cooked lentils to the pan with the vegetables. Season with salt, pepper, turmeric, cumin, coriander, cinnamon, and smoked paprika. Combine the roasted sweet potato and aubergine, then add the baby spinach last — the residual heat will wilt it perfectly. Keep on a low heat.

6. Make the tahini dressing

In a small bowl, combine the tahini, sesame oil, and maple syrup or agave. Gradually add hot water and stir until you reach a smooth, pourable consistency.

7. Plate, dress & garnish

Serve the lentil and vegetable mixture alongside your crispy tofu. Drizzle generously with tahini dressing and finish with a scattering of pumpkin seeds. Enjoy! 🌿

SUBSTITUTIONS

• Tofu → tempeh or chickpeas for a different protein base

• Green lentils → brown lentils or black beluga lentils work just as well

• Sweet potato → butternut squash or regular potato

• Agave/maple syrup → a squeeze of fresh lemon juice for a less sweet dressing

• Sesame oil → omit if preferred, the tahini carries the dressing well on its own

SUGGESTIONS

• Press your tofu for at least 10–15 minutes before cooking — the drier it is, the crispier it gets. Wrap it in a clean tea towel and place something heavy on top.

• Don’t rush the roasting. Letting the sweet potato and aubergine get properly golden is what gives this plate its depth of flavour.

• Make extra tahini dressing — it keeps in the fridge for up to 5 days and works beautifully over salads, grain bowls, or roasted veg throughout the week.

• Always add your spinach last and off the heat if possible, it keeps more of its nutrients that way.