Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Calcium, Iron, Protein and Fibre.
- 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.
A plant-based hit of calcium (from calcium-set tofu) and iron.
Dinner · Serves 2 · Ready in 20 min · Rich in Calcium, Iron, Protein, Fibre
Ingredients
- 300g firm calcium-set tofu, cubed
- 2 bunches bok choy, chopped
- 1 red capsicum, sliced
- 2 cloves garlic
- 1 tbsp tamari
- 1 tsp sesame oil
- 1 tbsp olive oil
Method
- Pan-fry the tofu in the olive oil until golden. Set aside.
- Stir-fry the garlic, capsicum and bok choy stems for 2 minutes.
- Add the bok choy leaves, tofu, tamari and sesame oil and toss until wilted.
- Serve over rice or noodles.
Tip: Check the tofu label says calcium-set (calcium sulphate), that is what makes it a calcium powerhouse.
Roughly per serve
- Iron: 3.5 mg
- Calcium: 430 mg
- Protein: 20 g
- Folate: 70 µg
- Fibre: 5 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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