Savory Protein Mix with Mushrooms, Tofu & Beans
This savory protein mix is smoky, hearty, and perfect for meal prep.It’s oven-baked, versatile, and works hot or cold with grains or veggies.
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Equipment
- Mixing Bowl
- Baking tray
- parchment paper
Ingredients
- 200 g mushrooms (quartered, I used Portobello)
- 200 g firm tofu (smoked or plain, broken into bite-size pieces)
- 250 g cooked red beans (rinsed and drained)
- 1/3 cup almonds (roughly chopped)
- 3 tbsp low-sodium soy sauce or tamari
- 1/4 cup za’atar
- 1/2 tbsp smoked paprika
- 1 tsp baharat
- 1 tbsp maple syrup
Instructions
- Preheat oven – Heat oven to 180°C fan / 355°F convection. Line a baking tray with parchment paper.
- Build the base – Add mushrooms, tofu, and red beans to a large mixing bowl.
- Mix the sauce – Either add all sauce ingredients directly to the bowl or mix them separately, then pour over the vegetables and tofu.
- Combine – Toss everything thoroughly until evenly coated. You can add the almonds now, or later for extra crunch.
- Bake – Spread the mixture evenly on the tray. Bake for 20 minutes total, stirring once after 10 minutes.
- Optional almond timing – If adding almonds later, toss them in the remaining sauce, make space on the tray after 10 minutes, and bake them alongside for the final 10 minutes.
- Cool & store – Let cool completely before transferring to an airtight container.
Notes
- Meal prep: Keeps well in the fridge for up to 4–5 days.
- Gluten-free: Use tamari instead of soy sauce.
- Heating: Eat warm or cold; reheats well in a pan, microwave, or air fryer.
- Serving ideas: Great with quinoa, rice, roasted vegetables, or inside wraps.
- IBS note: Watch portions due to beans and nuts.
- Nut-free option: Skip almonds or replace with pumpkin seeds.
- Crunch tip: Store almonds separately if you want them extra crisp.