Love it or hate it, tofu is one of those things that keeps appearing whenever you look for a vegan or vegetarian dish. Try this recipe and we are sure you will be converted to loving it!
Tofu is made from soy beans – soy milk is pressed and then allowed to curdle, pressed into a block and then allowed to cool. Hmmnn, sounds like how cheese is made? Yep! And maybe it doesn’t sound too tasty? Well, tofu is rather bland on its own, so you need to bring flavour to it. Here, we take inspiration from Japan to create this tasty and nutritious dish.
Tofu is a great source of protein, particularly for vegans and vegetarians, and its powers are increased when combined with a green vegetable like broccoli, spinach or kale.
There are a number of different varieties of tofu available in health food stores and most supermarkets now usually stock at least one type. The main two types are firm and smooth. You can also find smoked and flavoured varieties, so if you are feeling adventurous, and want to include tofu in other dishes, give them a try. For this recipe you are better getting a firm tofu, without added flavours or smoking, as the marinade will bring the flavour for you. Ideally you need to prepare the tofu and marinade a few hours before cooking.
Food recipe: Teriyaki tofu
Calories: 472 total, 118 per serving
100g firm tofu, sliced or cut into chunks
2 heads of broccoli,
1 tbsp sesame oil (or olive oil if you do not have sesame)
3 tbsp tamari (or soy) sauce
½ cup pineapple juice
3 tbsp rice vinegar
2 tbsp rice syrup
2 cloves garlic, minced
1 tbsp ginger, minced
½ tbsp ginger juice
(optional: ½ tsp chili, minced)
Juice of ½ lemon or lime
Sesame seeds – toasted
Handful of fresh coriander
- Whisk the ingredients for the marinade well. Then pour over the tofu, cover and leave for one to three hours.
- Slow bake the tofu (on a low heat) on a baking sheet with ¼ of the marinade for approximately 30 minutes. Turn half way through. Add more marinade if it starts to dry out. (You can also cook the tofu in a frying pan, using a little water to prevent the tofu from sticking).
- Meanwhile steam the broccoli until cooked, leaving a slight crunch to it.
- Mix the tofu and the broccoli and serve warm, garnished with lime (or lemon), sesame seeds and fresh coriander.
Serve this dish with millet or brown rice for a nutritious light summer meal.