The health benefits of adopting a plant-based diet are well established and participating in Meat Free Week is a great opportunity to create awareness around how much meat we are eating and to highlight that plant-based foods can be the hero of many dishes without compromising on taste!” - Zoe Bingley-Pullin Tip: I love adding a pinch of freshly grated or ground turmeric to this recipe. Turmeric is a vibrant golden colour and has a potent anti-inflammatory effect, making it a healthy addition to the diet.

Serves 2

Prep Time 5 minutes

Cooks In 10 - 15 minutes

Difficulty easy

  • • ½ Spanish onion, finely diced
  • • 1 garlic clove, crushed
  • • 1 tomato, diced
  • • 1 cup mushrooms (King, enoki, oyster, brown), roughly chopped
  • • 1 cup hard tofu organic, crumbled or cubed
  • • Handful basil or flat leaf parsley
  • • 1 red chilli, finely diced  
  • • EV olive oil
  • • Salt to taste

Sauté the onion, garlic, chilli, mushroom and tomato in olive oil, until soft.

Then add the tofu cook until warm and add the herbs.

Drizzle a little olive oil and season.

This recipe was supplied from nutritionist Zoe Bingley-Pullin for Meat Free Week 2018. The campaign runs from 24-30 September in support of Bowel Cancer Australia.

See to sign up.

About the Author


Meat Free Week challenges participants to give up meat for seven days and raise funds for great causes. Run by Bowel Cancer Australia, Meat Free Week continues to attract the support of celebrities and cooks including Paul, Mary and Stella McCartney of Meat Free Monday, Anna Jones, Bruno Loubet, Hetty McKinnon, Simon Bryant and Rowie Dillon.

Everyone is invited to take the Meat Free Week challenge and discover how easy it is to make little changes that can create a big difference.

For more details, meat free week recipes and to sign up, visit

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