If you have a blender and a waffle maker, then these waffles are a great faff-free, nutritious and delicious recipe! They are vegan and jam packed full of nutrients including 16g of protein, 12g of fibre as well as 125% of your daily recommended intake of Vitamin C and 31% of Calcium and more! (See full nutrition list below)
The secret ingredient is soft silken tofu, mixed with soy milk and lemon juice for a delicate flavour and light texture - the perfect base to accompany the vibrant tangy berries, the sweet mellow maple syrup and the thick creamy nut butter.
These waffles are also freezer-friendly, this recipe makes 6 servings (6 waffles), simply put into freezer bags and store up to a month. They can be reheated in the waffle maker or in the oven.
NUTRITION PER PORTION
545 Kcals
76g Carbohydrates
16g Protein
21g Fat (7g saturated)
12g Fibre (40% RNI)
50mg Vitamin C (125% RNI)
831mg Potassium (24% RNI)
380g Phosphorus (69% RNI)
214mg Calcium (31% RNI)
139mg Magnesium (51% RNI)
3mg Iron (20% RNI, female / 34% RNI, male)
3mg Zinc (43% RNI)
1mg Copper (83% RNI)
87mg Folate (43% RNI)
1mg Vitamin B2, Riboflavin (90% RNI)
6mg Vitamin B3, Niacin (46% RNI)
*RNI: Reference Nutrient Intake the amount of a nutrient that is enough to ensure that the needs of nearly all the UK population (97.5%) are being met. Based on adults 19-50 years.
INGREDIENTS (6 servings/waffles)
For the waffle:
340g - silken tofu
2 tbsp - Coconut oil (plus extra for cooking)
425g - Soy Milk
1 tbsp - lemon juice
1 tsp - lemon peel (optional)
250g - whole wheat flour
1 tbsp - baking powder
1/2 tsp - baking soda
Toppings:
600g - frozen berries, ideally mixed (strawberries / raspberries / blackberries)
300g - fresh berries
240g - maple syrup (12 tablespoons)
150g - peanut butter (6 tablespoons)
PREPARATION
Add tofu, oil, soy milk, lemon juice, and lemon peel (if using) to a blender. Blend until creamy and smooth.
Add the flour, baking powder, and baking soda and blend until everything is well mixed.
Lightly brush a pre-heated waffle iron with coconut oil. Add enough batter to cover the bottom of the iron. Cook for about 4-7 minutes on medium heat, or until the waffle is crisp and lightly browned. Repeat with the remaining batter.
For the berry sauce, put frozen berries in the microwave for approximately 5 minutes until the fruit cook down and release juices - crush slightly with a fork.
Optional - Mix a tablespoon of warm water into the peanut butter to make a pourable consistency.
Serve waffles hot, with the berry sauce, fresh fruit, drizzle maple syrup and nut butter.