Dr. Rupy Aujla's favorite recipe in his new book is the salmon tikka bowls.Andrew BurtonDr. Rupy Aujla eats a high-protein "plant-focused" diet, meaning it's about 70% plant-based.His recipes are designed to provide lots of protein, fiber, and gut health-boosting micronutrients.Aujla shared three recipes from his latest cookbook, including his favorite, salmon tikka bowls.To hit his protein targets, Dr. Rupy Aujla doesn't eat lots of red meat or ultra-processed supplements like shakes and bars.Instead, the London-based family doctor with a masters degree in nutrition medicine follows what he calls a "plant-forward" or "plant-focused" diet. It features plenty of fiber and micronutrients from vegetables, fruit, whole grains, nuts, and seeds, and he eats dairy, meat, and fish occasionally.Aujla, author of the new recipe book "Healthy High Protein," told Business Insider his diet is about 70 to 75% plant-based.His favorite recipe from his book? The salmon tikka bowl, which you could also make with chicken or tofu."It's easy, you don't have that cognitive load. You can meal prep it if you want as well," he said.Aujla added: "That way of eating is just super easy for people to get on board with and batch cook. You've got to have things that you can rely on and constantly come back to."He shared three recipes, including the salmon tikka bowl, with BI.Spicy 'meaty' tacos with avo and lime-soured creamSpicy tacos with avocado and sour cream.Andrew BurtonServes: 2Prep: 15 minutesCook: 25 minutesAujla said: "I don't use the word 'meaty' lightly. These tacos are really meaty. The blend of umami in the spices, walnuts, mushrooms, and tempeh in the mixture is phenomenal. And unlike 'meat-like meals', this actually packs a big protein punch that satisfies your body's need for this important macronutrient, rather than just having the texture of meat."A smattering of sharp and fresh ingredients brings this wholesome gut-nourishing meal together. Double up the ingredients to make this family-friendly, it's definitely a crowd-pleaser."Nutrition41.1 grams protein21.2 grams fiberIngredients2 tablespoons olive oil150 grams onion, finely chopped250 grams mushrooms, finely chopped200 grams tempeh, coarsely grated2 large garlic cloves, finely chopped50 grams walnuts, finely chopped2 teaspoons hot smoked paprika2 teaspoons fajita or Cajun spice mix2 tablespoons soy sauce2 tablespoons tomato purée20 grams nutritional yeast3 tablespoons soured cream1 tablespoon lime juiceFor the slaw:100 grams red cabbage, thinly sliced1 tablespoon lime juice1 small red onion, thinly slicedTo serve:4 medium corn tortillas, warmed1 baby gem lettuce, shredded1 avocado, halved, stone removed and sliced30 grams jalapeños from a jar1 lime, zested then quarteredMethodHeat the oil in a large sauté pan over a medium-high heat. Add the onion and fry for five minutes until starting to turn golden, then add the mushrooms and tempeh and cook, stirring often, for another eight minutes until there is no sign of any liquid, and everything has browned. Mix in the garlic and walnuts and cook for another two minutes, then season with salt and pepper.Stir the spices into the pan followed by the soy sauce, tomato purée, nutritional yeast, and six tablespoons water. Turn the heat to low—medium and simmer, stirring occasionally, for six to eight minutes until cooked through, adding a splash more water to loosen if needed.Meanwhile, make the slaw. Massage the red cabbage, lime juice, onion and a good pinch of salt in a mixing bowl for a few minutes until the cabbage starts to break down and soften. Set aside while you prepare the rest of the meal.Mix together the soured cream and lime juice in a small bowl and season with salt, then set aside.To assemble the tacos, place a warm tortilla on each serving plate and top with the shredded lettuce, the 'meaty' mixture, slaw, avocado, a spoonful of the soured cream mixture, and finish with the jalapeños and a squeeze of lime juice with some zest. Serve the tortillas flat or rolled up.High-protein rigatoniHigh-protein rigatoni.Andrew BurtonServes: 4Prep: 10 minutesCook: 40 minutesAujla said: "The walnut, tempeh, Puy lentil blend in this recipe delivers on the protein and fiber needs for your gut well-being, and the texture and flavor of this combination are phenomenal. With red wine and mixed herbs plus a bit of time, you get a gorgeous bowl of food that is nourishing and delicious."Try it with different pasta varieties if you wish and, for more protein, use a lentil- or bean-based pasta."Nutrition56.7 grams protein22.1 grams fiberIngredients2 tablespoons olive oil, plus extra to serve100 grams onion, finely chopped4 garlic cloves, finely chopped3 teaspoons dried mixed herbs2 tablespoons tomato purée100 millileters red wine100 grams walnuts, roughly chopped or pulsed into a coarse crumb200 grams tempeh, roughly chopped or pulsed into a coarse crumb200 milliliters vegetable stock200 millileters passata1 tablespoon balsamic vinegar200 grams cooked Puy lentils100 grams cavolo nero, stalks removed, and leaves massaged and roughly chopped150 grams dried rigatoni pasta20 grams Parmesan, finely grated, to serveMethodHeat the olive oil in a large lidded casserole pan over a medium heat, add the onion and cook, stirring occasionally, for 10 minutes until softened and starting to turn golden. Add the garlic and plenty of seasoning and cook for another minute before adding the mixed herbs and tomato purée. You want to cook the purée for three to four minutes to intensify the flavor.Pour the red wine into the pan and cook for another three minutes until there is no smell of alcohol and the mixture becomes thick and sticky.Add the walnuts and tempeh and stir to coat them in the sticky mixture. Cook for two minutes, stirring, then pour in the stock, passata, and vinegar and add the lentils. Reduce the heat to low—medium, stir until combined, and simmer, part-covered with the lid, for 15 minutes. Toss in the massaged cavolo nero for the last two minutes of cooking.Meanwhile, cook the pasta in plenty of boiling salted water according to the packet instructions. Drain, reserving a mugful of the cooking water. Add the pasta to the sauce with enough of the pasta cooking water to loosen. Serve in bowls, drizzled with olive oil and with the Parmesan scattered over.Salmon tikka bowls with a quick fennel and cabbage pickleSalmon tikka bowlsAndrew BurtonServes: 2Prep: 10 minutes, plus marinatingCook: 30 minutesAujla said: "Every Tuesday in the Doctor's Kitchen household, it's salmon bowl night. We use a single tray to make the most delicious and easy bowls, packed with vegetables, grains, and high-protein oily fish. It's something I always look forward to. You can easily use an air fryer to cook the salmon instead in half the time."Nutrition46.9 grams protein7.4 grams fiberIngredients300 grams salmon, skin on, cut into thick 4-centimeter chunks2 tablespoons tikka masala paste or mild curry paste300 grams cauliflower, broken into 2-centimeter florets1 teaspoon mustard seeds½ teaspoon ground turmeric½ teaspoon Kashmiri chile or sweet paprika1 tablespoon olive oil, plus extra to drizzleFor the fennel and cabbage pickle:100 grams red cabbage, finely shredded with a mandolin2 teaspoons fennel seeds4 teaspoons red wine vinegar4 teaspoons apple juice or 1 teaspoon sugar½ teaspoon saltTo serve:150 grams cooked short-grain brown rice, warmed2 tablespoons Greek yogurt100 grams arugula leavesMethodPreheat the oven to 200°C (392°F) fan.Smother the salmon in the curry paste and cover with foil in a bowl. Leave to marinate in the fridge for 20 minutes (it's even better overnight).Add the cauliflower to a baking tray, sprinkle over the spices and drizzle over the olive oil and mix well. Then season well and bake for 15 minutes.Meanwhile, add the cabbage, fennel seeds, vinegar, apple juice or sugar and salt to a mixing bowl and scrunch everything together with your hands for 30 seconds. Set aside.Remove the tray from the oven, toss the cauliflower florets and turn up the heat to 220°C (428°F) fan. Nestle the salmon, skin-side up, between the cauliflower florets and bake for another 10 to 12 minutes until the salmon is cooked through and golden colored with some charring.Build your bowls with the warmed rice, fennel and cabbage pickle, dollops of yogurt, salmon and cauliflower, and rocket leaves with a drizzle of oil.
