5 Kidney friendly meal ideas from a kidney dietitian (with protein content!)

At SC Nutrition, we walk the talk. Here are my 5 kidney friendly meals with recipes that I personally prepare on rotation for my family of 4. I have calculated the protein content of each recipe. Always consult your dietitian so you know exactly how much protein you need.

1. Tofu and vegetable rice bow. Protein per serve: 15g

   One of my personal favourites. Perfect for a quick lunch or a light dinner.

   
   

   Ingredients (4 servings):

   • 300g firm tofu, drained and cubed

   • 1 tbsp soy sauce (salt-reduced)

   • 1 tbsp sesame oil

   • 1 tbsp olive oil

   • 3 cups cooked brown or white rice

   • 1/2 cup of frozen corn

   • 1/2 cup of green beans

   • 1 cup chopped boy choy

   • 1 cup cubed carrot

   • 1 zucchini, cubed

   • 2 spring onions, sliced (optional)

   • 1 tbsp sesame seeds (optional)

   • Sweet chilli sauce (optional)

     
     

   Method:

   1. Pour the olive oil in the pan. Fry to tofu for a few minutes each side until golden.

   2. Add all the vegetables for 3–4 mins until just tender. Add the soy sauce.

   3. In the large bowl, place the rice and topped the mixture rice in bowls.

   4. Sprinkle with spring onions, sesame seeds and optional chili sauce.

   
   

2. Tuna pasta bake. Protein per serve: 29g

   Quick and easy meal. This can be prepared in advance as a freezer staple for those busy evenings.

   
   

   Ingredients (4 servings):

   • 250g wholemeal or white pasta

   • 1 tbsp olive oil

   • 1 onion, diced

   • 1 garlic clove, minced

   • 1 zucchini, grated

   • 1 carrot, grated

   • 1 cup frozen peas or corn

   • 425 g can tuna in spring water, drained

   • 1/4 cup of cashews, soaked

   • 1 cup of water

   • 2 tbsp plain flour

   • 1 tbsp olive oil

   • Pepper to taste

     
     

   Method:

   1. Preheat oven to 180°C. Cook pasta and set aside.

   2. In a pan, sauté onion and garlic in oil. Add vegetables and cook 5 mins.

   3. Stir in tuna.

   4. To make cashew 'milk', place the soaked cashews and the water in a blender or hand-held mixer. Blend until creamer.

   5. In a small pot, add olive oil and flour to make a roux, then slowly add milk to make a white sauce. Stir until thickened.

   6. Mix pasta, tuna/veg mix, and white sauce. Pour into baking dish.

   7. Top with cheese and bake for 15–20 mins until golden.\

      
      

3. Black bean poke bowl. Protein per serve: 12g

   In this recipe, you could use both canned or dried black bean if you prefer. For dried black bean, you will need to soak and boil until tender. If you have a pressure cooker, the black beans can be cooked without pre-soaking.

   
   

   Ingredients (4 servings):

   • 2 cups cooked sweet potato

   • 1 can black beans (400g), drained and rinsed or 3/4 cup of dried black beans

   • 1 avocado, sliced

   • 1 cucumber, diced

   • 1 carrot, julienned

   • 1 cup edamame or peas

   • 2 tbsp olive oil

   • 2 tbsp balsamic vinegar

   • 1/4 cup of chopped nuts such as walnuts

   • Balsamic glaze

   
   

   Instructions:

   1. Arrange the sweet potato in bowls and top with black beans and vegetables.

   2. Drizzle with dressing and sprinkle optional toppings.

      
      

4. Quick and easy 'Breakfast' dinner. Protein per serve: 17g

   I always have cans of baked beans in my pantry. This meal is quick and can even be prepared by the kids!

   
   

   Ingredients (4 servings):

   • 4 eggs

   • 4 slices wholegrain or sourdough bread

   • 2 cups of sliced mushroom

   • 1 can of baked beans (420g), salt reduced

   • 1 cup spinach or baby kale

   • Olive oil spray

   • Pinch of salt-free dukkah*, pepper or herbs to taste

   
   

   Method:

   1. Toast bread.

   2. Pan-fry or poach eggs to preferred doneness.

   3. Lightly sauté spinach and mushroom separately in olive oil spray until cooked.

   4. Warm the baked beans either in a microwave or in a small pot.

   5. Assemble plate: serve one egg, toast, greens and baked beans

      
      

5. Pumpkin lentil soup. Protein per serve: 12g

   This soup is delicious and it is a twist of the traditional pumpkin soup. Instead of cream, I have used cashews to give creaminess and as a good source of unsaturated fat.

   
   

   Ingredients (4 servings):

   • 500g pumpkin, peeled and cubed. Roast if you have the time.

   • 1 carrot, chopped

   • 1 onion, chopped

   • 2 garlic cloves, chopped

   • ¾ cup red lentils, rinsed

   • 1 litre of water

   • 1 tbsp olive oil

   • Handful of raw cashews

   • Black pepper to taste

   • Optional: fresh parsley or dukka to serve

   
   

   Method:

   a. Heat olive oil in a pot. Sauté onion and garlic until soft.

   b. Add cashews, pumpkin, carrot, lentils, and water. Bring to a boil.

   c. Simmer for 20–25 mins until everything is soft.

   d. Blend until smooth (or leave chunky). Serve with pepper and herbs.

*Salt free dukka

To make a salt free version, toast these ingredients (except the turmeric) and place in a blender. Pulse until desired texture is reached. Feel free to adjust the ratio as you like.

• 1/3 cup of raw cashews

• 1/3 cup of walnuts

• 1 tbsp cup of sesame

• 1 tbsp coriander seed

• 1 tbsp cumin seeds

• 1 tbsp of turmeric powder