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Pesto Tofu Spinach Rolls

Ingredients

481 grams Tofu (extra-firm, pressed and
crumbled)
126 grams Pesto
8 Rice Paper Wraps
120 grams Baby Spinach
1 Cucumber (julienned)

Directions

1. In a bowl, combine the tofu and pesto together.
2. Soften a sheet of rice paper under warm water by submerging it for 5 to 10 seconds.
Transfer to a plate. Add the spinach, cucumber and pesto tofu near the bottom of the
wrap. Fold the bottom over the filling, then fold the sides. Tightly roll the rice paper until
completely wrapped. Transfer to a separate plate and repeat this process until all
ingredients are used up. Enjoy!

Nutrition

Calories 318 Calcium 477mg
Fat 18g Iron 4mg
Carbs 25g Vitamin B6 0.2mg
Fibre 3g Vitamin B12 0µg
Protein 16g Zinc 2mg
Vitamin A 3378IU

Courtesy of Florian Wüest

https://fitvegans.com

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Quinoa Tofu Tacos

Ingredients

85 grams Quinoa (uncooked)
225 grams Tofu (extra firm, crumbled)
30 millilitres Extra Virgin Olive Oil
7 grams Chili Powder
3 grams Cumin
1 gram Oregano
3 grams Garlic Powder
3 grams Sea Salt
390 grams Salsa (divided)
15 millilitres Lime Juice
3 grams Nutritional Yeast
12 Whole Wheat Tortilla (small)
3 Avocado (mashed)
1/2 head Romaine Hearts (chopped)
2 stalks Green Onion (chopped)

Directions

1. Cook the quinoa according to the directions on the package.
2. Meanwhile, in a dry non-stick skillet over medium heat add the crumbled tofu. Cook,
stirring often, for 8 to 10 minutes or until golden brown. Transfer the tofu to a dish and set
aside.
3. Once your quinoa is cooked, add oil to the pan followed by the cooked quinoa, chili
powder, cumin, oregano, garlic powder and salt. Stir to combine then add a third of the
salsa, the lime, nutritional yeast and browned tofu.
4. Spread the quinoa and tofu mixture into a flat even layer in the pan and let it caramelize
for 3 to 4 minutes before stirring and flattening again until quinoa is slightly crispy.
Season with additional salt or lime juice if needed. Transfer the quinoa mixture to a dish
and set aside.
5. Warm the tortillas in a skillet over medium-low heat turning occasionally until soft.
6. To assemble the tacos, layer the mashed avocado, remaining salsa and quinoa tofu taco
meat on top of a warm tortilla followed by the romaine lettuce and green onion. Enjoy!

Nutrition

Calories 284 Calcium 180mg
Fat 15g Iron 3mg
Carbs 31g Vitamin B6 0.6mg
Fibre 9g Vitamin B12 0.9µg
Protein 9g Zinc 2mg
Vitamin A 578IU

Courtesy of Florian Wüest

https://fitvegans.com

 

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Mango Coconut Smoothie

Ingredients

242 millilitres Coconut Water (or water)
1/2 Banana (medium)
60 grams Baby Spinach
165 grams Frozen Mango
165 grams Frozen Pineapple

Directions

1. Add all ingredients to a blender and blend until smooth. Pour into a glass and enjoy!

Nutrition

Calories 292 Calcium 119mg
Fat 1g Iron 3mg
Carbs 72g Vitamin B6 0.7mg
Fibre 8g Vitamin B12 0µg
Protein 5g Zinc 1mg
Vitamin A 7545IU

Courtesy of Florian Wüest

https://fitvegans.com

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Citrusy Asparagus

Ingredients

15 millilitres Avocado Oil
268 grams Asparagus (trimmed, sliced thin on
the bias)
2 Garlic (cloves, minced)
15 millilitres Coconut Aminos
15 millilitres Water
1/2 Blood Orange (juiced, zested)
4 grams Cilantro (chopped)

Directions

1. Heat a skillet over medium-high heat. Once hot, add the oil and then the asparagus.
Cook until bright green and still crispy while stirring occasionally, about 2 minutes.
2. Lower the heat to medium-low. Add the garlic, coconut aminos and water and toss until
the garlic is fragrant, about 30 seconds to 1 minute.
3. Remove from the heat and add the orange juice and zest. Stir to combine. Transfer to a
plate and top with cilantro. Serve and enjoy!

Nutrition

Calories 118 Calcium 55mg
Fat 7g Iron 3mg
Carbs 12g Vitamin B6 0.2mg
Fibre 4g Vitamin B12 0µg
Protein 4g Zinc 1mg
Vitamin A 1235IU

Courtesy of Florian Wüest

https://fitvegans.com

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Tomato Chickpea Soup

Ingredients

951 millilitres Vegetable Broth (divided)
1/2 Yellow Onion (finely chopped)
1 Carrot (small, peeled, finely chopped)
2 Garlic (large cloves, minced)
164 grams Chickpeas (cooked, rinsed)
182 grams Diced Tomatoes
1 gram Italian Seasoning
6 grams Sea Salt
110 grams Brown Rice Fusilli
30 grams Baby Spinach (chopped)

Directions

1. Add a few splashes of the vegetable broth to a large pot. Bring to a gentle boil over
medium heat then add the onion, carrot, and garlic. Cook for 3 to 5 minutes or until the
onions have softened and the broth has mostly evaporated. Stir in the chickpeas,
tomatoes, Italian seasoning, and salt. Continue to cook for 2 to 3 minutes more.
2. Transfer about half of the chickpea and vegetable mixture to a blender along with 1/3 of
the remaining vegetable broth. Blend the chickpea and vegetable mixture with the broth
until mostly smooth. Transfer it back to the pot, along with the remaining broth, and stir to
combine.
3. Bring the soup to a gentle boil and stir in the pasta. Cook the pasta for about 7 minutes
or until al dente.
4. Remove the soup from the heat and stir in the spinach until wilted. Season the soup with
additional salt if needed. Divide between bowls and enjoy!

Nutrition

Calories 209 Calcium 55mg
Fat 2g Iron 3mg
Carbs 40g Vitamin B6 0.1mg
Fibre 6g Vitamin B12 0µg
Protein 7g Zinc 1mg
Vitamin A 3976IU

Courtesy of Florian Wüest
https://fitvegans.com

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Mushroom & Cauliflower Rice Bowl

Ingredients

3 millilitres Avocado Oil
128 grams Cauliflower Rice
4 White Button Mushrooms (sliced)
60 grams Baby Spinach
8 millilitres Coconut Aminos
1/2 Avocado (sliced)

Directions

1. Heat a skillet over medium heat. Add the avocado oil and then the riced cauliflower.
Sauté for 5 to 7 minutes, then remove and set aside.
2. In the same pan, over medium heat, add the mushrooms and cook for 4 to 5 minutes.
Next, add the spinach and cook for 1 to 2 minutes or until wilted. Add the coconut aminos
and stir to combine.
3. Add the cauliflower rice to a bowl and top with mushrooms, spinach and the sliced
avocado. Enjoy!

Nutrition

Calories 249 Calcium 102mg
Fat 18g Iron 3mg
Carbs 21g Vitamin B6 0.5mg
Fibre 12g Vitamin B12 0µg
Protein 9g Zinc 1mg
Vitamin A 5773IU

Courtesy of Florian Wüest

https://fitvegans.com/

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Pineapple Turmeric Cauliflower Porridge

Ingredients

485 millilitres Canned Coconut Milk (full fat)
340 grams Cauliflower Rice
5 grams Turmeric (to taste)
330 grams Pineapple (cored, chopped)
40 grams Unsweetened Coconut Flakes
(optional)

Directions

1. In a large pan, combine the coconut milk and cauliflower rice over medium heat. Cook
until the cauliflower is tender, about five to eight minutes, or longer until your desired
consistency is reached.
2. Stir the turmeric into the cauliflower porridge. Divide into bowls and top with the
pineapple and coconut flakes (optional). Enjoy!

Nutrition

Calories 344 Calcium 36mg
Fat 28g Iron 1mg
Carbs 21g Vitamin B6 0.1mg
Fibre 5g Vitamin B12 0µg
Protein 5g Zinc 0mg
Vitamin A 48IU

Courtesy of Florian Wüest

Become A Fit Vegan

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Blood Orange & Pistachio Chia Pudding

Ingredients

2 Blood Orange (small)
48 grams Chia Seeds
113 grams Unsweetened Coconut Yogurt
8 grams Pistachios (roughly chopped)

Directions

1. Peel half of the blood oranges and chop them. Set aside for garnish. Juice the other half.
Set the juice aside and discard the juiced orange.
2. In a medium bowl, combine the chia seeds with the coconut yogurt and orange juice.
Whisk well to combine. Refrigerate for at least 20 minutes or overnight to thicken.
3. Divide evenly between bowls or containers. Top with the chopped orange and pistachios.
Enjoy!

Nutrition

Calories 238 Calcium 323mg
Fat 12g Iron 2mg
Carbs 32g Vitamin B6 0.2mg
Fibre 10g Vitamin B12 0.7µg
Protein 6g Zinc 0mg
Vitamin A 366IU

Courtesy of Florian Wüest

Become A Fit Vegan

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Creamy Sun Dried Tomato Pasta

Ingredients

15 ml Avocado Oil
2 Garlic (clove, minced)
8 grams Arrowroot Powder
360 ml Unsweetened Almond Milk
27 grams Sun Dried Tomatoes (drained)
9 grams Nutritional Yeast
3 grams Sea Salt
15 ml Lemon Juice
227 grams Chickpea Pasta
134 grams Asparagus (trimmed, cut into bite-sized pieces)
15 grams Parsley (chopped)
1 gram Chili Flakes (optional)

Directions

1. Heat avocado oil in a pan over medium-low heat and add garlic. Cook for 1 minute. Add
the arrowroot powder and cook for another minute. Then add the almond milk and stir to
combine. Stir until the milk has thickened.
2. Pour the almond milk mixture into a blender along with the sun dried tomatoes,
nutritional yeast, sea salt and lemon juice. Blend until smooth and creamy. Add more
water to thin if needed. Set aside.
3. Meanwhile, cook the pasta according to package directions. Drain and add the pasta
back to the pot.
4. In a pan over medium heat, add the asparagus and sauté until cooked through, about 5
to 7 minutes. Once cooked through, add the asparagus in with the pasta. Mix in the sun
dried tomato sauce. Divide onto plates and top with parsley and chili flakes, if using.
Serve and enjoy!

Nutrition

Calories 274 Calcium 234mg
Fat 8g Iron 7mg
Carbs 41g Vitamin B6 2.0mg
Fibre 11g Vitamin B12 8.4µg
Protein 17g Zinc 0mg
Vitamin A 820IU

Courtesy of Florian Wüest

Become A Fit Vegan

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Mushroom & Tofu Scramble

Ingredients

65 grams Oyster Mushrooms (sliced)
59 ml Vegetable Broth (divided)
340 grams Tofu (extra firm, drained, crumbled)
9 grams Nutritional Yeast
750 mg Turmeric
2 grams Sea Salt

Directions

1. Heat a large skillet over medium heat for 2 minutes. Add the mushrooms and sauté for 3
to 5 minutes, stirring often. Add half of the broth if they begin to stick. Transfer to a plate.
2. Add the remainder of the broth, crumbled tofu, nutritional yeast, turmeric and salt to the
skillet. Stir and cook until the tofu is warmed through.
3. Return the mushrooms to the skillet and combine with the tofu. Divide onto plates or
containers if on-the-go. Enjoy!

Nutrition

Calories 114 Calcium 323mg
Fat 6g Iron 3mg
Carbs 4g Vitamin B6 2.7mg
Fibre 2g Vitamin B12 11.3µg
Protein 14g Zinc 1mg
Vitamin A 54IU

Courtesy of Florian Wüest

Become A Fit Vegan