While some may label plant-based proteins like tofu ultra-processed and bland, chef and personal trainer Sophie Macfie – aka @sophsplantkitchen – says it’s all in the cooking.
“Flavour it like you would any piece of meat,” advises the 32-year-old.
And with more than 1.6 million followers on Instagram and 3.3 million likes on Tik Tok, and the launch of her second cookbook, Soph’s Plant Kitchen 30 in 30 – a Sunday Times Bestseller – (all recipes with at least 30 grams of protein, on the table in 30 minutes or less), she’s on a clear mission to prove just how tasty and nutrient rich plant-based can be. And how simple it can be to incorporate in your diet.
“Protein is one of the essential macronutrients we need from our diet. We need a balanced diet of protein, carbs and fat, and we also need a lot of micronutrients that come from the majority of plants. It’s one of the most satiating macronutrients.”
Here’s how to add more to your meals.
Flavour your tofu
“I would say a tofu block looks quite intimidating, but be reassured, it’s definitely not.” says Macfie. “A lot of people think tofu is ultra-processed and that equals bad but it’s just soybeans, water, sometimes it’s set with calcium which is great, and a little bit of salt. “
And while the popular myth suggests the ingredient is tasteless, Macfie argues that you just need to cook it right.
“It can take on flavour as it’s quite spongy. Fry it and it gets crispy. Fry it with spices, with garlic and onion and ginger, and it takes on this lovely taste. You can make delicious marinade sauces from the store cupboard ingredients that you’ve probably already got on hand. Scrambled tofu can definitely be more nutritious than eggs, and also there’s no saturated fat, there’s no cholesterol. And it is really easy to use. It’s typically not that different to how you would cook a chicken breast.
“Make sure you buy the extra-firm tofu because that means you don’t have to press any water out of it or prepare it. You can just get it out of the packet, chop it up, and chuck it in the pan,” she adds.
Combine protein sources
Combining plant-based protein sources is good for your gut health, helping your gut flora to thrive, as well as your fibre intake, Macfie says, noting that nearly all plants contain fibre.
“I always combine sources of plant protein in my recipes. I’ll have a protein anchor which is a plant protein source that’s a bit denser, like your tempeh [fermented soybeans], your tofu [bean curd], your seitan [a wheat gluten], and then you build the rest of the plate around that,” she says.
“I might have beans and a salad that might have a whole grain, like quinoa, as a base. I might have a sprinkle of nuts on top of that. All together, you’ve got this delicious dish, layering it in different sources of plant protein. It’s not only delicious, but so good for you as well. And you get all that fibre, which is really important because meat, fish and dairy don’t contain any fibre. It’s something that we should all be eating.”
Hail the humble bean
A good starting point, Macfie says, is a humble can of beans.
“Even better if you can get the five-bean mix. They are just so brilliant. You’re getting five different plants, five different varieties of beans in there. You’ve got tons of fibre in there and they’re also high in protein and high in resistant starch, which is great for your gut microbes as well,” she adds.
Then there’s the convenience, she says. “You can toss them into salads, which is really good. If you’re making a salad and maybe you’ve got a chicken salad or you’ve got a salad with tofu halloumi, you can drain the beans and just pop them in the salad. They don’t need cooking, they don’t need preparation. The dressing kind of carries the flavour. You can whizz them into creamy sauces for a pasta too,” she adds.
Start simple
It can feel unrealistic to make drastic overnight overhauls, so Macfie has some suggestions for slowly integrating manageable changes into your diet.
“The first thing I ever learned to cook was a chickpea and spinach curry. My grandma taught me to make it. It’s just onion and garlic in a pan, curry paste or curry blend of spices you can buy from pretty much any supermarket. And then you just go in with a tin of chickpeas drained, a tin of tomatoes, a handful of spinach, cook that all down and there you go. You can always fry some extra firm tofu with a little bit of salt and pepper in a separate pan and then serve that on top.”
She adds, “You don’t have to go fully vegan. You can just put a couple of meat-free meals in a week. See how you get on. It’s a lot tastier and easier than you think.”
Another tip Macfie suggests is to part-add plant-based ingredients to a meal. “You can do a really, really good trick with a tin of lentils if you’re having bolognese or you’re using mince in anything – just go half-and-half or three-quarters mince and one-quarter lentils. Just see how you get on.”
Give it time
Studies have shown that it takes our taste buds time to adapt to new foods and flavours and that they are constantly regenerating.
“When you start eating in a different way – if you start eating more whole foods or less processed foods or if you’re used to eating lots of sugary food – eating something that’s stereotypically healthy can taste horrible for a while. But you have to kind of persevere with it,” Macfie says.
“I would say give it at least a couple of weeks. Don’t try something and say I hate that. Have it a couple of times a week and then see how you feel. Our bodies were not designed to eat lots of processed food and lots and lots of meat. We should be eating colourful foods, colourful plant foods, where possible,” she adds.
Reap the benefits
Macfie says eating plant-based has made her feel infinitely better, both physically and mentally.
“Eating pasta sauces or packaged food at university or whatever, I was feeling sluggish and unhappy, and I wanted more from my life. Life is this beautiful gift we’ve been given and we want to feel better, we want to perform better, we want to show up for others and ourselves,” she says.
“With the recipes that I create, it’s all about giving us enough energy to make movement feel possible. So, making enough protein and eating enough carbs, and you know, getting a healthy, balanced, plant-based meal into your weekly rotation is only going to help you to be able to get up or go and lift some weights. It doesn’t necessarily cause initial muscle gain but it gives you the energy and the vitality to achieve it.”
Ultimate protein bars
“You guys are going to LOVE these,” says Macfie. “They’re healthy (free from additives or the unnecessary add-ins some of the shop-bought kinds contain), easy, delicious and made from wholefood ingredients. Plus, they’ll save you money on expensive protein bars!
“Great for pre/intra/post-workout, or as a snack, they’re full of quick-releasing carbs from the oat flour, and protein from the protein powder, soy milk, nuts and seeds.”
Makes: 6
Time: 20 minutes, plus setting time
Fridge life: 4 days
Protein per portion: 18g | Fibre per portion: 8g | Plant points: 9
Ingredients:
150g oat flour
2 tbsp ground flaxseeds
4 heaped tbsp chocolate protein powder
½ tsp cinnamon
Pinch of sea salt
6 Medjool dates, pitted and chopped
80g peanut butter, crunchy or smooth
150ml soy milk
80g chocolate
½ tsp coconut oil
Flaky sea salt
For the caramel topping:
60g smooth peanut butter
60ml maple syrup
½ tsp vanilla extract
1 tbsp coconut oil, melted
Pinch of sea salt
Method:
1. First, add the oat flour, ground flaxseeds, protein powder, cinnamon, salt and chopped pitted dates to a large mixing bowl. Mix well, then add the peanut butter and soy milk. Combine the ingredients well with your hands or a sturdy silicone spatula. The mixture should stick together in a big ball but not be so wet that it sticks to your hands. If it sticks, add more oat flour. If it’s too dry, add a touch more soy milk.
2. Line a 21–23 x 11–11.5 x 7–7.5cm tin with baking parchment. Press the mixture into the lined tin, then smooth over until even. Press again very firmly, using the bottom of a cup or flat-bottomed glass or mug to help.
3. To make the caramel topping, blend all the ingredients in a small bullet blender. It should be a thick paste, but still spreadable. Spread it over the first layer and pop the tin in the fridge while you melt the chocolate.
4. To finish the bars, in a small, heatproof bowl, break the chocolate into small pieces. Add the coconut oil, then melt the chocolate in the microwave in bursts, or over a saucepan of simmering water (bain-marie), stirring regularly so it doesn’t burn. Once melted, pour the chocolate over the bars, tilting the tin so the chocolate covers the surface evenly. Sprinkle some flaky salt on top, then pop in the fridge for 30 minutes to set.
5. Once set, remove and slice the bars with a sharp knife. Store in an airtight container for up to 4 days.
Saucy gnocchi bowl with crispy kale
“There’s nothing like a bowl of soft, pillowy gnocchi to comfort you on a cold day,” says Macfie. “The protein content of this dish is increased considerably by the Puy lentils – I just use a pouch of ready-cooked as it’s easy and convenient on busy days.”
Serves: 3
Time: 25 minutes
Protein per portion: 30g | Fibre per portion: 14g | Plant points: 9
Ingredients:
2 handfuls of kale, roughly torn
3 tbsp extra virgin olive oil, plus extra for drizzling
5 garlic cloves, minced
2 x 400g cans chopped tomatoes
Small handful of torn fresh basil leaves
500g gnocchi
250g cooked Puy lentils
4 heaped tbsp nutritional yeast
Sea salt and black pepper
For the cashew ‘Parm’:
120g cashews
6 tbsp nutritional yeast
½ tsp salt
1 tsp garlic powder
Note: Make sure you choose an egg-free gnocchi if vegan and go for the more high-end brands that use durum wheat semolina, as that’s generally a lot higher in protein.
Method:
1. Preheat the oven to 200C fan/220C.
2. First, make the crispy kale. Add the kale to a baking dish with a drizzle of olive oil and a pinch of salt. Massage well and bake for 10 minutes.
3. Meanwhile, get a saucepan of water on to boil for the gnocchi, then start the sauce. Coat the bottom of a pan with the extra virgin olive oil, heat gently, then add the garlic and fry on a low heat for 1–2 minutes until it starts smelling amazing. Don’t let it brown as this makes the sauce taste bitter.
4. Add the tomatoes, a big pinch of sea salt and the basil leaves. Stir well and leave to simmer. After 5 minutes, season to taste.
5. Cook the gnocchi in plenty of salted water according to the packet instructions.
6. To make the cashew ‘Parm’, blend all the ingredients together until you have a dry, crumb-like consistency, similar to grated Parmesan.
7. Once the gnocchi are cooked, drain and tip into the tomato sauce along with the Puy lentils. Stir in the nutritional yeast.
8. Serve immediately, topped with the crispy kale, cashew ‘Parm’ and some freshly cracked black pepper.
Mean green bean bowl
“Undoubtedly one of the best recipes in this book, I adore this combination of tofu ‘cream cheese’, roasted, sweet cherry tomatoes and rich spinach sauce,” enthuses Macfie. “One you’ll keep coming back to and definitely a showstopper for when you have guests over!”
Serves: 3
Time: 30 minutes
Fridge life: 3 days
Protein per serving: 36g | Fibre per portion: 20g | Plant points: 13
Ingredients:
200g cherry tomatoes
5 garlic cloves, skin on
Extra virgin olive oil, for roasting and frying
1 large or 2 small shallots, finely chopped
700g canned or jarred butter beans, drained and rinsed
½–1 tsp vegetable bouillon powder or vegetable stock cube
400g spinach
15g fresh basil (optional)
1½ tbsp sweet white miso, plus more to taste
Sea salt
For the tofu ‘cream cheese’:
200g firm tofu
2 tbsp lemon juice
1 tbsp apple cider vinegar
2 garlic cloves
½ tsp onion powder
1½ tbsp white miso paste
3–4 tbsp soy milk or water, depending on the power of your blender
1 tbsp nutritional yeast
To serve:
Chilli flakes or toasted seeds (optional)
Toasted sourdough or your grain of choice
Freshly cracked black pepper
Method:
1. Preheat the oven to 190C fan/210C. First, roast the cherry tomatoes. Add the tomatoes and whole garlic cloves to a baking dish with plenty of extra virgin olive oil and salt. Roast for 15 minutes, or until the tomato skins start to burst and wrinkle.
2. Meanwhile, make the beans. Fry the shallots in olive oil on a low-medium heat with a pinch of salt for 5 minutes until caramelising (this makes the final dish taste sweet). Add the beans, 100ml water and the stock, starting with ½ teaspoon or stock cube and adding more to taste. (You can also use the liquid from the bean cans/jar if you prefer.) Mix well and bubble on a low heat while you prep the tofu cream cheese.
3. To make the tofu cream cheese, squeeze the tofu in kitchen paper to draw out any excess water. Add to a blender with all the remaining ingredients and blend until you have a thick, paste-like consistency. You may need to pause the blending and use a spatula to scrape the mixture down the sides. Season to taste.
4. Add the spinach and basil (if using) to a colander in the sink. Quick blanch them by pouring over a kettle of boiled water, then rinse under running water from the cold tap. Transfer to a blender with 100ml water, the roasted garlic (squeeze it out of the skins first) and the miso paste. Add more water to help it blend if you need to.
5. To finish the dish, add the green sauce to the beans, combine and top with the tofu cream cheese, the roasted tomatoes and a drizzle of olive oil, plus some chilli flakes or toasted seeds, if you like. Serve with sourdough, or your grain of choice and black pepper.
‘Soph’s Plant Kitchen 30 in 30: 30g of protein, 30 minutes or less’ by Sophie Macfie (Yellow Kite, £25).
