Teriyaki tofu with sesame greens

For this easy vegan recipe for two, you'll make your own quick teriyaki glaze for the tofu and serve with microwave rice and sesame greens for a high-fibre, high-iron meal.

Serves: 2

Time to make: 30 mins

Ingredients

More weights & measures

2 tablespoons salt-reduced soy sauce
2 tablespoons mirin
¼ cup cornflourcornstarchX
300g firm tofu, cut in chunks
2 cups broccoli florets
2 spring onions, sliced
3cm piece ginger, sliced
4 cups baby spinach leaves
1 teaspoon sesame oil
2 teaspoons sesame seeds
250g pack ready-steamed brown rice and quinoa, to serve

Instructions

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1 Combine soy sauce and mirin with 1/4 cup water. Set aside.

2 Place cornflour in a shallow bowl. Add tofu chunks and toss to coat.

3 Heat a heavy-based frying pan over a medium-high heat. Spray with oil. Add tofu and cook, tossing, to brown all sides; about 5 minutes.

4 Once tofu is browned, reduce heat to low and add soy sauce mixture. Toss to coat tofu in sauce, allow sauce to reduce slightly, then set aside.

5 Microwave or steam broccoli for 1 minute. Heat another pan to high heat and spray with oil. Add broccoli, spring onion and ginger and toss, cooking for 2 minutes. Add spinach and stir-fry until wilted. Remove from heat. Dress with sesame oil and sprinkle with sesame seeds.

6 Prepare rice according to packet instructions. Serve teriyaki tofu on rice with sesame greens on the side.

Serving suggestion

Garnish with spring onion slices and coriander, if desired.

Variations

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

Nutrition Info (per serve)

Calories 590 cal

Kilojoules 2470 kJ

Protein 28 g

Total fat 20 g

Saturated fat 3 g

Carbohydrates 65 g

Sugar 9 g

Dietary fibre 12 g

Sodium 560 mg

Calcium 370 mg

Iron 11 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.