Charred Flatbread with Tikka Veggies, Marinated Tofu, and Pomegranate

Pomegranate brings freshness, yoghurt adds creaminess and protein, and the combination of tofu, flatbread and vegetables makes this a surprisingly substantial meal. With over 30g of protein and 12g+ of fibre per serving, it's filling without feeling heavy.

It's also a great example of how you can build a nutritionally balanced meal without overthinking it: a good source of protein, plenty of plants, fibre-rich carbohydrates and predominantly unsaturated fats, all in one very tasty plate.

Why it's nutritionally good

• Roughly 30g protein from tofu, flatbread and plant yoghurt

• 12-15g fibre, depending on the flatbread and yoghurt you use

• 10+ different plant foods, including tofu, vegetables, pomegranate, herbs, spices and grains

• A good source of iron, magnesium, potassium and folate

• Vitamin C from the pepper, lemon and pomegranate, which also helps with absorption of plant-based iron

• A good source of calcium from the tofu and yoghurt

• Plenty of plant compounds and polyphenols from the pomegranate, herbs, garlic, ginger, onion and spices

• Mostly unsaturated fat, particularly if you use olive oil

The exact nutrition will vary depending on your flatbread, yoghurt, tofu and how much oil and chutney you use, but it's a meal that packs a lot of nutritional value into one very satisfying plate.

Ingredients
1 garlic clove, grated
3cm piece of ginger, grated
80g plant-based yoghurt
2 tbsp tikka paste
Olive oil
Salt & pepper

For the toppings:
150g tofu, sliced very thin
1 onion, sliced
1 pepper, sliced
1/2 cucumber, diced
Seeds from 1/2 pomegranate
2 tbsp plant-based yoghurt
Squeeze of lemon juice
Fresh mint, chopped
Fresh coriander, chopped
Flatbreads (1 per person)
Mango chutney

Instructions

1. Prepare the Tikka Marinade:
   Grate the ginger and garlic into a bowl.
   Add the yoghurt, tikka paste, a drizzle of olive oil, salt, and pepper. Mix until smooth.

2. Marinate and Cook the Tofu:
   Coat the thinly sliced tofu in the tikka marinade.
   Place in an air fryer at 195°C and cook for 15 minutes, turning halfway through.

3. Marinate and Cook the Veggies:
   Toss the onion and pepper in the remaining tikka marinade.
   Air fry at 195°C for 10 minutes or until lightly charred.

4. Prepare Fresh Toppings:
   Dice the cucumber and remove the seeds from the pomegranate.
   Chop the coriander.
   Mix the 2 tablespoons of yoghurt with a squeeze of lemon juice, chopped mint, and a pinch of pepper to create a zesty yoghurt sauce.

5. Assemble the Flatbread:
   Heat the flatbread in a dry pan until warm and slightly charred.
   Spread a generous layer of mango chutney across the flatbread, right to the edges.
   Layer with the cooked tofu, charred veggies, diced cucumber, pomegranate seeds, and fresh coriander.
   Drizzle with the yoghurt sauce for extra flavour.

6. Serve and Enjoy:
   Serve the flatbreads warm with any remaining yoghurt sauce on the side. Perfect as a light lunch or dinner!