If you’re keen to start meal-prepping but can’t stand the idea of having multiple plastic containers containing wilted salads or boiled chicken, this nasi goreng dish might be the perfect recipe for batch-cooked, protein-dense, super-nutritious lunches that will only after a day or two in the fridge.

Smoked tofu (available in every major supermarket) is the star of the show here. Made from fermented soybeans, it’s a heart-healthy, bone-strengthening source of ‘complete’ plant protein. It’s also rich in phytoestrogen (a type of plant oestrogen).

This dish boasts at least five plants and also offers a good dose of healthy fats from peanut butter. If you can, try to use a butter that only has as few ingredients as possible. ManiLife, for example, is made from peanuts and sea salt. Aside from being delicious, good quality peanut butter is high in oleic acid which helps to maintain good cholesterol, blood sugar and blood pressure. It’s also rich in vitamin E, vitamin B3, magnesium and manganese.

1 park choi

1 bell pepper

80g mangetout

1 block smoked tofu

1 lime

24ml tamari sauce

30g peanut butter

1 pouch steamed brown basmati rice

15g sriracha sauce

25g salted peanuts

1. Trim the pak choi, then thinly slice width-ways. 

2. Halve the pepper and discard the core and seeds. Slice into thin strips. Halve the mangetout widthways. 

3. Drain the tofu and chop into 2cm cubes. Pat dry with kitchen paper. 

4. Juice one half of the lime and cut the other half into wedges.

5. In a small bowl, combine the tamari, peanut butter and lime juice, then stir until smooth. Slowly add in some water while continuously stirring. Season with salt and pepper.

6. Heat a large non-stick frying pan on high heat with a drizzle of oil. Once hot, add the tofu to the pan. Fry until slightly crispy (for about 8-10 mins). Be sure to keep turning pieces over to ensure they don’t burn. 

7. Meanwhile, place another frying pan on medium-high heat with a drizzle of oil. Add the pak choi, pepper and mangetout. Stir fry until softened (2-3 mins).

8. Add the rice to the vegetable pan and cook for 1-2 mins. Add the peanut and tamari sauce, stir to combine. Season with salt and pepper, and add a splash of water if it looks dry.

9. Divide the vegetable nasi goreng inspired rice between your plates. Top with the smoked tofu, drizzle with sriracha, then garnish with the peanuts and a lime wedge.

Recipe and imagery courtesy of Green Chef.