Sesame tofu on Asian veges

Author: Alice Brodie

Photographer: Melanie Jenkins

This healthier vegetarian meal for one ticks all the boxes - quick to make, super tasty and high in fibre.

Serves: 1

Time to make: 20 mins

Ingredients

More weights & measures

spray oil
100g firm tofu cubed
1 tablespoon sesame seeds
1 spring onion thinly sliced (white and light green part only)
1 teaspoon grated ginger
½ clove garlic, grated
¼ red chilli, deseeded and chopped
1 teaspoon sesame oil
1 carrot, sliced thinly
3 florets broccoli, sliced thinly
4 leaves bok choi (or any Asian greens), thinly sliced lengthways
1 tablespoon reduced-salt soy sauce
juice of ½ lime
¾ cup cooked brown rice

Instructions

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1 Spray pan with oil and place over a high heat. Cook tofu with sesame seeds until browned and crispy. Set aside.

2 Place pan over a medium heat and gently fry spring onion, ginger, garlic and chilli in sesame oil until fragrant. Stir to prevent sticking. Add carrot and green veges, then soy sauce and a splash of water. Increase heat and cover. Steam for 3-4 minutes.

3 Add the sesame tofu and toss to heat. Squeeze lime juice on top and serve with brown rice.

Variations

Make it gluten free: Check tofu and soy sauce are gluten free.

Nutrition Info (per serve)

Calories 539 cal

Kilojoules 2260 kJ

Protein 18 g

Total fat 25 g

Saturated fat 3 g

Carbohydrates 55 g

Sugar 8 g

Dietary fibre 10 g

Sodium 570 mg

Calcium 270 mg

Iron 8.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.