Whether you’re new to tofu or ready to level up your lentils game, you’ll love these tasty and nutritious plant-based recipes.

“In today’s economy, chickpeas, beans, lentils and tofu are way cheaper than any meat,” says Dr. Irina Ghenea, who runs Oceanview Family Practice and Lifestyle Medicine in North Sydney. “If it’s healthier and cheaper, it’s a win-win!”

Since January, Dr. Ghenea has been teaming up with Chef Mike Black of Black Spoon Restaurant to lead free monthly cooking classes focused on plant proteins. Participants have learned about the health benefits of tofu,chickpeas and lentils, and then prepared easy, delicious and affordable dishes.

Here are several of the class favourites, plus a tasty breakfast idea Dr. Ghenea shared with the class on Facebook.

Tofu Scramble
Tired of cereal sticker shock? Start your day right with delicious plant-based options like a tofu scramble. You can use soft, medium or extra-firm tofu, depending on the kind of texture you like. For a more filling meal, add a few of your favourite herbs and sautéed veggies to your scramble and make a side of roasted potatoes.

Budget tip: If you spot extra-firm tofu on sale, stock up. It will keep for months in the deep freeze.

Shredded Tofu Tacos
“Our favourite recipe in our tofu cooking class was crispy shredded tofu in the oven,” says Dr. Ghenea. Simply shred a block of drained extra-firm tofu with a box grater over a sheet pan, season as you like and bake in the oven.

“We made shredded tofu tacos. You can use taco seasoning if you want but we used garlic powder, onion powder, salt, pepper, a bit of chili pepper and a spray of oil. It becomes something crispy to put in your tacos instead of ground beef.”

Crispy Tofu Sandwich
This recipe also uses the shredded tofu described above. It makes a perfect sandwich to pack for lunch, and filling your sandwich with colourful veggies like shredded carrot, cucumber and red cabbage is a tasty way to “eat the rainbow.”

Get the kids involved: Help them plant favourite veggies and herbs in a backyard or patio garden to use as sandwich toppings.

Silken Tofu Pasta Sauce
You won’t miss the heavy cream with this silky smooth tofu alternative. Sauteed onions and garlic, lemon juice, and nutritional yeast combine with silken or soft tofu for a protein-packed, flavourful sauce for your favourite pasta.

African Peanut Stew
An oh-so-tasty main, African peanut stew was a hit in the chickpeas cooking class. Ingredients like canned chickpeas, canned tomatoes, peanut butter and frozen kale or spinach make this meal affordable and easy to make.

Lentil Bolognese
Ready to make your spaghetti a nutritional powerhouse? The canned lentils and frozen spinach in this rich and filling sauce provide dietary fibre, a balanced source of protein, and heart-healthy benefits from combining beans and greens.

No time to make this from scratch? Dr. Ghenea advises tossing a can of green lentils into store-bought pasta sauce. Substituting legumes for meat in family favourites helps to stretch your meal budget too.

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