Cheap Rainbow Food Prep

Vegan Food Prep Recipe/Instructions:

Prep Time: 5-10 minutes
Cook Time: ~30 minutes
Yields: 4 portions
Storage: Sealed container in fridge

Approximate Nutritional Information (per portion):
Calories: 550
Carbs: 60g
Protein: 35g
Fat: 17g


  • 200g firm tofu
  • 4 sweet potatoes (peeled and chopped into small cubes
  • 200g curly kale
  • 260g (drained weight) canned chickpeas
  • 240g (drained weight) canned red kidney beans
  • 260g (drained weight) canned sweetcorn
  • 250g cherry tomatoes (quartered)
  • 200g frozen soya (edamame) beans
  • 2 red peppers (sliced)
  • To season: extra virgin olive oil, Swartz ‘season-all’, balsamic vinegar, garlic powder, salt and pepper


  1. Pre-heat your oven to 180*C (fan assisted)
  2. Add your sweet potato to an oven tray then drizzle over a little olive oil then season with season-all, garlic powder salt and black pepper
  3. Roast for 15 minutes
  4. In the meantime, slice the tofu and spread out on a plate, then microwave for 8 minutes on high for 8 minutes
  5. Roast the sweetcorn, kale and tomatoes (with oil, season-all, garlic powder, salt and pepper) for about 10 minutes – make sure the kale doesn’t burn, you can always remove some if it’s crisped quickly
  6. When the tofu has finished in the microwave, add some 2 tsp soy sauce, 1 tbsp. balsamic vinegar, garlic powder and season-all and leave to marinate for 10 minutes
  7. After the sweet potatoes have roasted for the initial 15minutes, add the rest of the veg and beans, season and roast a further 15 minutes
  8. When the tofu has marinated, fry it in a little olive oil until browned and crisp
  9. Then box up and enjoy!

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