Cubes of firm tofu fried until golden, then tossed with broccoli and pepper in soy, garlic and sesame oil, over brown rice. Vegan.
Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in15 minutes
- Prep6 min
- Cook9 min
- Serves1
Ingredients
- 180 g firm tofu
- 120 g broccoli
- 80 g peppers (bell)
- 180 g brown rice (cooked weight)
- 10 g soy sauce (tamari if gluten-free)
- 1 tsp sesame oil
- 2 cloves garlic
Method
- Press the tofu between kitchen paper and cut it into cubes. Cut the broccoli into small florets and slice the pepper. Crush the garlic.
- Heat the sesame oil in a wok or large pan over high heat. Fry the tofu for four to five minutes, turning, until golden on most sides.
- Add the broccoli and pepper with a splash of water and stir-fry for three minutes.
- Add the garlic and the soy sauce, toss for a minute, and serve over the rice.
What this plate gives you
One hundred and eighty grams of firm tofu gives about 30 g of the 41 g of protein, and the brown rice and broccoli the rest along with 13 g of fibre, nearly half a 2,000-calorie day’s 28 g. At 602 calories it is 30 percent of that day. The tofu must be pressed and dry and the pan must be hot; fried in two batches it browns, crowded it steams.
Swaps
- Tempeh for the tofu: about the same protein, firmer.
- White rice: less fibre, about the same calories.
- Frozen broccoli: the same numbers, add it straight from the freezer.
Keeping it
The stir-fry keeps. Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). Reheat in a hot pan rather than a microwave, so the tofu stays crisp.
