Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Calcium, Iron, Protein, Fibre and Gut health.
- Calcium — Calcium helps build and maintain strong bones and teeth and supports normal muscle and nerve function — important throughout life and particularly around menopause.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
- Gut health — A healthy gut supports digestion, immunity and even mood. Fibre-rich and fermented foods — like yoghurt, oats and legumes — feed the good bacteria that live there.
A colourful roast vegetable and tofu bowl with tahini dressing — calcium, iron and fibre in one dish.
Lunch / Dinner · Serves 4 · Ready in 35 min · Rich in Calcium, Iron, Protein, Fibre, Gut health
Ingredients
- 300g firm calcium-set tofu, cubed
- 1 sweet potato, diced
- 1 red capsicum, chunks
- 2 cups broccoli florets
- 2 tbsp olive oil
- 2 tbsp tahini
- Juice of 1 lemon
- 1 cup cooked brown rice
Method
- Preheat oven to 200C. Toss the tofu, sweet potato, capsicum and broccoli with oil and roast for 25 minutes.
- Whisk the tahini and lemon juice with a splash of water into a dressing.
- Serve the roasted vegetables and tofu over rice, drizzled with the dressing.
Tip: Calcium-set tofu is a good plant calcium source — check the label as not all tofu is set this way.
Roughly per serve
- Iron: 4 mg
- Calcium: 200 mg
- Protein: 15 g
- Fibre: 9 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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