Fried tofu over buckwheat with kale and carrot under a tahini, lemon and soy dressing. Vegan, fifteen minutes.
Buckwheat is measured cooked; 180 g cooked is about 60 g dry, simmered in twice its volume of water for 12 minutes.
- Ready in15 minutes
- Prep6 min
- Cook9 min
- Serves1
Ingredients
- 180 g firm tofu
- 180 g buckwheat (cooked weight)
- 60 g kale
- 60 g carrots
- 1 tbsp tahini
- 10 g lemon or lime juice
- 8 g soy sauce (tamari if gluten-free)
Method
- Press and cube the tofu. Strip the kale and grate the carrot.
- Whisk the tahini, lemon juice, soy sauce and two tablespoons of water into a dressing.
- Fry the tofu in a little oil over high heat for five minutes until golden. Add the kale for the last two minutes until it wilts.
- Serve over the buckwheat with the carrot, and pour the dressing over.
What this plate gives you
Buckwheat is not wheat: it is a seed, gluten-free, with about 6 g of protein and 5 g of fibre in 180 g cooked, and with 180 g of tofu the bowl reaches 43 g of protein and 15 g of fibre, more than half a 2,000-calorie day’s 28 g. At 566 calories it is a little over a quarter of that day, the tofu and tahini being the 26 g of fat. Toast the buckwheat groats dry for two minutes before boiling them and they stay separate.
Swaps
- Quinoa for the buckwheat: about the same numbers.
- Tempeh for the tofu: about the same protein.
- A pinch of chilli in the tahini: no change to the numbers.
Keeping it
The tofu, buckwheat and dressing keep three to four days in the fridge; massage the kale when you eat.
