Healthy pepper, tomato & ham omelette
If you're in need of a healthy protein boost, try making this healthy omelette for breakfast – using fewer yolks lowers the cholesterol
Breakfast peppers & chickpeas with tofu
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
Skip to ingredients
- 1-2 tbsp olive oil
- 2 onions(320g), halved and thinly sliced
- 1 orange pepperhalved, deseeded and sliced
- 1 red chillideseeded and sliced
- 400g can chopped tomatoes
- 2 tbsp tomato purée
- 2 tsp vegetable bouillon powder
- 1 tsp dried oregano
- 1 tsp smoked paprikaplus extra for sprinkling
- 2 x 400g cans chickpeas
- 280g pack extra-firm tofu
- 240g soya yogurt
- 2 garlic clovesfinely grated
- 4 tbsp chopped parsley
Nutrition:
- kcal365
- fat12glow
- saturates2g
- carbs35g
- sugars14g
- fibre12ghigh
- protein22g
- salt1.09g
Method
step 1
Heat 1 tbsp oil in a large, deep frying pan over a medium heat. Tip in the onions, cover and cook for 5 mins. Remove the lid and stir the onions – they should have softened and started to brown in places. Stir in the pepper, chilli, chopped tomatoes, tomato purée, bouillon powder, oregano, paprika and chickpeas, along with the liquid from the cans. Cover and simmer for 15-20 mins until slightly thickened.
step 2
Meanwhile, slice half the tofu and fry in ½ tbsp oil over a medium heat until lightly golden. Combine the yogurt and garlic in a small bowl. If you're following the Healthy Diet Plan, serve half the tomato and chickpea mixture with the tofu, half the yogurt and a scattering of parsley and extra paprika. Leave the leftovers to cool completely and chill the remaining chickpea mixture and yogurt for up to three days. Reheat the chickpea mixture in a small pan with a splash of water until piping hot, then fry the remaining tofu as above before serving.
