Crispy Baked Orange & Sesame Tofu [Vegan & Gluten Free]

Healthy Recipes

Serves: 2-4
Prep: 35-45-mins (*Dependent upon how long you press your tofu for.)
Marination: 5hrs- Overnight
Cooking: 30-35 mins
Type: Main Meal
Tools: Chopping boards, cheese grater, sharp knife, manual juicer, large measuring jug, kitchen paper, mixing bowl, baking sheet, parchment paper (or silicone mat)

Notes: This recipe contains: B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, copper, iron, manganese, magnesium, selenium, phosphorus, potassium, zinc and per serving is low in added sugar, salt and saturated fats!

For those that have been following along, you’ll know that we have been experimenting with a lot with tofu flavours recently! BBQ, oriental, Asian, a pre-marinated seaweed flavour and now one with a delicious orange and sesame twist! Do you love it as much as we do? What’s your favourite flavour(s)?! 🙂

Tofu is so versatile, but as we have previously mentioned, it needs time to marinate in order to develop some truly mind-blowing flavours! Our newest flavour has a delicious oriental-flare which is packed full of fantastic flavours and has a great crispy coating! It would be a great addition to: salads, wraps, savoury grain and vegetable dishes or (as we have shown below) as part of a tasty stir-fry!

The only amendments we’ve made are to add a drop of agave (to balance out the sweet, sour and saltiness of the marinade) and to increase the amount of orange juice used. We added about three tablespoons, but would recommend doubling this amount to ensure a stronger depth of ‘orange flavour’ develops. 

So here’s to a great weekend (despite the rain!) and happy cooking everyone! 😀

 

 

Ingredients

+++++++++++400g         Firm Tofu (=1 tetra pak)
+++++++++++1                 Large Orange
+++++++++++2 tbsp       Olive Oil
+++++++++++2½ tsp       Soya Sauce (low-salt/ or use Tamari if GF is Required)
+++++++++++1 tbsp        Rice Vinegar
+++++++++++40g            Tahini
+++++++++++1 tsp           Agave Syrup
+++++++++++½ tsp         Ground Coriander (1.5g)
+++++++++++                   Asafoetida
+++++++++++                   Ground Black Pepper

Need an easy-print recipe? Print here. 🙂

 

Directions

Drain and press the tofu between two heavy plates or chopping boards for 20-30 mins to express any excess water.

 

In the meantime, prepare the marinade!

NB: Our ramekin shows about 5-6 tbsp of OJ!

  • Wash, grate some zest and then juice the orange.
  • Place 2 tbsp oil, 2 ½ tsp soya (or tamari) sauce, 1 tbsp rice vinegar, 2 tbsp tahini, 1 tsp agave, ½ tsp ground coriander and a pinch of asafoetida into a large measuring jug. Season it with a few grinds of black pepper.
  • Whisk together with a fork until combined.
  • Add 1½-2 tsp of orange zest and all of the juice. Whisk together. Taste and season it as necessary.

 

 

  • Drain the excess water and pat the tofu dry with some kitchen paper. Place it onto a chopping board (if preferred) and slice it into 1″ pieces (or any size that you desire)!
  • Place the tofu into a large bowl. Pour over the marinade. Gently toss and stir to coat the tofu.
  • Cover the bowl with some kitchen film. Place it into the fridge to marinate; ideally over night or as long as possible (or 4-5 hrs minimum to achieve the best flavours!).

 

 

  • When you are ready to bake your tofu, heat the oven to 200ºC/400ºF. Line a baking tray with a silicone mat or some parchment paper.
  • Place the tofu onto the tray in a single layer. Pour and brush over any leftover marinade.

 

 

Place the tray onto the middle oven shelf. Bake for 30-35 mins, or until lightly browned and crispy around the edges. Tip: For even crispiness, turn the tofu once during baking!

Ours took 33 mins in a fan-assisted oven.

 

 

Serve the tofu with your favourite stir-fry veggies or as part of a great vegetable and rice dish!

We prepared some fresh veggies: Brussels sprouts, red bell pepper and root ginger to accompany a bag of Tesco’s Healthy Living (HL) Oriental Wholefood w/ Cashew Nuts!

As we had a £3 voucher (courtesy of The Orchard at Tesco) for their HL Beautifully Balanced range, it was definitely worth a try; how can you pass up on free vegetables?!  We were able to purchase two different plant-based bags for the price of one…one being this tasty stir-fry mix!

 

We think that this HL product is OK and we would probably buy it again, but our first choice would to always be to use fresh veggies (well, when possible), especially in our stir-fry’s! Has anyone else trialled their frozen HL bags? Here’s a breakdown of what we thought:

Pros: Tasty with great textures and colours; containing a five vegetable medley, cooked steel-cut oats and bulgur wheat, cashew nuts, a variety of spices, and was very well-seasoned and easy to prepare (we cooked the whole bag in about 6-7 mins)! You could probably even use this as a tasty sandwich filler, perhaps in a wrap?!

Cons: As all frozen veggies go, they release a lot of water, shrinking as the cook… so they will not look as vibrant or have a great ‘crunch factor’ as fresh varieties, but that’s to be expected!

Also, half the bag contains 250kcal (or one portion contains about 150kcal), so you’ll need to prepare something to accompany this with; luckily this bag contains such a great variety of versatile veggies and flavours, it’s quiet complementary…

…especially with our Crispy Baked Orange & Sesame Tofu!

 

Enjoy!

 

Refrigerate any leftover tofu in an air-tight and resealable container; consume within 3-5 days. Alternatively, freeze your leftovers on the day of cooking; defrost, reheat and consume within 2 months.

Disclaimer: We have not been paid to promote this Tesco product and all thoughts and opinions are our own.
**Recipe updated: 19/02/16
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Rainbow Stir-Fry w/ Tofu ‘Sea Cakes’ [Vegan & Gluten Free]

Healthy Recipes

Serves: 2
Prep & Cooking Time: 30-35 mins
Type: Main meal
Tools, Chopping board, sharp knife, pot, non-stick wok, frying spatula, plate & cover, mixing bowl

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, calcium, iron, magnesium, potassium, zinc and (per serving) is low in added salt, sugar and saturated fats.

One core tip to eating healthily: eat ALL the colours of the rainbow… and our rainbow stir-fry with tofu ‘sea cakes’ is a good place to start!

Lovely rainbow chard, delicate pak choi, vibrant bell peppers and really whatever else takes your fancy! Carrots, red cabbage, radish, broccoli, baby corn, could also make great additions or substitutions. We do however recommend that you do not opt out of using this delicious rainbow chard (a seasonal vegetable that is similar to spinach, but comes in a variety of colours and has a slightly stronger flavour)! 

We have combined this delicious and gorgeous bunch of veggies with some flavourful and hearty organic tofu ‘sea cakes’. Marinated and complete with seaweed, they are a tasty and alternative way to enjoy your tofu! If you’re in the market for something different, you should definitely give these ‘sea cakes‘ a try!

 

 

Ingredients

++++++++++++++5-6          Large Leaves of Rainbow Chard
++++++++++++++200g       Pak Choi
++++++++++++++2              Garlic clove
++++++++++++++2″             Ginger Root, raw
++++++++++++++200g       Bell Peppers
++++++++++++++3               Spring Onion
++++++++++++++5g             Fresh Coriander
++++++++++++++2               Sea Cakes
++++++++++++++150g         Wholemeal Spaghetti (or a GF variety if required)
++++++++++++++                 Low-fat cooking oil or Rapeseed Oil
++++++++++++++1-2 tbsp   Sesame Oil
++++++++++++++1-2 tbsp   Soya Sauce (low-salt/ or Tamari Sauce for GF)
++++++++++++++

 

Directions

  • Wash the rainbow chard and then carefully slice the leaves down the middle (through its stalk). Remove the pak choi leaves from its stalk, wash and then roughly slice the larger leaves into halves.
  • Peel and slice the garlic. Wash, peel and finely slice the ginger (as big or as small as desired). Wash, remove the stem and core and then chop the bell pepper into slices. Wash, trim the ends and then roughly chop the spring onion. Wash the coriander and then remove its leaves from its stem.

 

Bring a large saucepan full of cold water to the boil. Cook your pasta according to the packet instructions. Drain. Tip: If you are a kitchen maestro, have plenty of kitchen helpers, or have a slower electric hob, consider putting the pot of water over the burner prior to starting your vegetable prep.

 

In the meantime, heat a large wok or non-stick frying pan over a medium-low heat. Add 2 tsp of rapeseed oil or a few sprays of low-fat cooking oil. Add the tofu sea cakes or your favourite (prepared) tofu. Gently fry the tofu ‘sea cakes’ on one side for about 3 mins and until lightly browned. Carefully flip them over. Cook for a further 2-3 minutes or until lightly browned. NB: Refer to the packet instructions if you’re using favourite brand of tofu. Remove. Transfer onto a plate. Cover with a lid or some foil to keep warm.

 

  • Spray the (now empty) frying pan with a little more oil or add some rapeseed oil. Add the garlic, ginger, bell pepper and spring onion. Gently stir-fry for 2 mins.
  • Add the rainbow chard and a splash of soya sauce (if desired). Gently stir-fry for 4-7 mins, or until tender (larger leaves may take a bit longer to cook).
  • Add the pak choi 2 mins before the end of cooking. Add the coriander at the end of cooking. Toss through. Remove from the heat.

 

In the meantime, place the cooked pasta into a large mixing bowl. Pour over a 1-2 tbsp sesame oil and soya sauce. Toss to coat. Cover with a plate.

Transfer the pasta onto the middle of a large serving plate. Top with the vegetables, followed by a tofu ‘sea cake’.

 

Enjoy!

Tofu, Pea & Oyster Mushroom Stir-Fry

Healthy Recipes

Serves: 4
Prep & Cooking time: 65-75 minutes

Notes: This recipe contains: B-vitamins, Vitamins C & E, protein, fibre, calcium, iron, magnesium, manganese, potassium, phosphorus, and (per serving) is low in salt and saturated fats!

This stir-fry recipe can be summed up into three words: spicy, fresh and delicious! It’s a simple recipe with a spicy sauce; it uses the Eat2Health’s ‘baked tofu’ as seen in previous recipes! If you prefer things a little less heated, use half the amount of raw chilli and chilli flakes. 🙂

 

If your short on time, prepare the tofu the day/night before!

 

 

 

Ingredients:

 

 

Nutritional Info:

NB: To reduce the fat content further, omit the rapeseed oil and use more low-fat cooking oil instead and slightly reduce the quantity of tofu used.

 

 

Directions:

Open and drain the tofu. Place it between two heavy chopping boards for approximately 20-30 minutes to remove any excess water.

 

In the meantime, heat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper. Spray it with a little low-fat cooking oil (if desired).

We used approx. four ‘sprays’ and then spread it across the mat with a silicone spatula.

 

 

Meanwhile, wash, remove the stem, de-seed and dice the chilli. Wash, peel and chop the ginger. Peel and dice the garlic.

 

 

Wash the peas. Wash and dry the mushrooms. De-shell the nuts (if applicable). Wash, trim the ends and slice the onion.

 

 

 Drain and chop the tofu into small pieces (cubes). Place them onto the baking tray. Lightly spray with some low-fat cooking oil.

We used approx. three more ‘sprays’.

 

 

Place the baking tray into the oven. Bake for approx. 20 minutes or until lightly golden. Remove.

 

 

Meanwhile, place a small saucepan over a medium-low heat. Add the onion, water, sugar, starch and chilli flakes. Whisk together until the flour and sugar have dissolved. Pour in the vinegar. Season it to taste with some salt. Mix together.

NB: We have advised you to use slightly less water than we have here.

 

 

Keep whisking until the sauce begins to thicken. Remove from the heat.

It will develop a glossy appearance from the starch.

 

 

 In the meantime, cook the noodles according to the packet instructions. Drain.

Ours took 3 minutes to cook!

 

 

Meanwhile, heat the oil in a non-stick wok over a medium heat.

 

 

Add the chilli, ginger and garlic. Gently fry for 1-2 minutes, or until softened.

 

 

Add the peas. Gently fry for 1 minute.

 

 

Add the mushrooms. Gently fry for a further 1-2 minutes.

 

 

Add the baked tofu. Gently mix together.

 

 

Pour in the sauce. Mix together. Stir the mixture until the sauce comes to a gentle boil.

 

 

Remove from the heat. Add and stir through the nuts.

You might see the odd noodle in our wok; we changed our minds at the last moment! We were going to mix the noodles into the mixture, but felt there was already enough going on in the wok!

 

 

Serve warm. Transfer the noodles into a large serving bowl. Top with the stir-fry mixture.

We garnished ours with a sprinkling of sesame seeds. 🙂  How does everyone rate their ‘chop stick’ skills?!

 

Enjoy!

 

 

Refrigerate any leftovers in a resealable container; reheat and consume within 3 days.

Oriental Vegetable & Rice Bowl

Healthy Recipes

Serves: 2
Prep & Cooking time: 35-40 minutes

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C, K & E, protein, fibre, calcium, iron, magnesium, manganese, phosphorus, potassium and is low in saturated fats!

Who doesn’t love a bowl full of ‘colourful goodness’?! This recipe has all the flavours of a stir-fry but without actually stir-frying!  It’s a simple, nutritious, frugal, and tasty meal that you can throw together any time of the week! Use fresh or frozen ingredients; check out our other ideas below for further ways to adapt this recipe! 

Quick facts:

  • This recipe contains approx 4.5 portions of fruit/vegetables towards your 5-A-Day!
  • This is a high fibre meal (talk about pointing out the bleeding obvious!)!

 

We didn’t use the low-fat cooking oil; we ended up steaming and boiling everything instead!

 

 

Ingredients:

 

Nutritional Info:

NB: Per serving, this recipe contains moderate amounts (orange traffic light alert!) of fat and salt and low levels (green traffic light!) of saturated fat; there is approximately 1.8g of added sugar/serving (another green traffic light!).

 

 

Directions:

Cook the rice according to the packet instructions.

 

 

Meanwhile, place a small pot full of cold water over a medium-low heat. Bring to the boil. Add the beans. Reduce to a simmer. Cook for 4-6 minutes or until tender. Drain.

It was a freezer ‘clean out’! We used 50g of soya beans and 30g of broad beans.

 

 

In the meantime, cut the stalk off the head of broccoli. Separate the florets from the remaining stem; cut the florets into halves (or quarters if preferred). Discard the stalk/stem (or prepare it and use it in your meal!) and wash the florets.

 

 

Wash, trim the ends, peel and chop the carrot into ‘match-stick’ pieces.

 

 

Place the broccoli and carrot into a steamer pot with some cold water. Bring to the boil. Reduce to a simmer. Steam for 4-5 minutes or until just tender. Drain.

 

 

In the meantime, wash, peel and grate the ginger. Wash, remove the stem, de-seed (keep the seeds intact if you prefer spicier dishes!) and chop the chilli into thin strips. Wash, trim the ends and chop the onion into half (tops & bottoms); finely slice the onion and keep the halves separated. Wash, remove the stem, de-seed and chop the bell pepper into cubes.

 

 

Meanwhile, prepare the dressing. Place the ginger, chilli, onion (top half only), soya sauce, vinegar, sugar, lime juice and oil (if using) into a large measuring jug. Mix to combine and dissolve the sugar.

 

 

Place the beans, broccoli, carrot and bell pepper into a large mixing bowl.

 

 

Pour over the dressing.

 

 

Mix to coat. Taste and season/flavour it as necessary.

We added a little bit more lime juice!

 

 

Serve warm. Place the rice into a large serving bowl.

 

 

Add the vegetable mixture. Garnish with the remaining onion and peanuts.

We added a sprinkling of sesame seeds on the rice. 🙂

 

 

Enjoy!

 

 

Refrigerate any leftovers in a resealable container (ideally, place the rice into the fridge within an hour after cooking); reheat and consume within 1-2 days.

NB: When reheating, always check to make sure the rice is steaming hot all the way through and do not reheat the rice more than once. 

 

If preferred…

  • Make the vegetable medley and dressing your own!  NB: Try making a spicy mustard vinaigrette or sweet chilli dressing- the sky is the limit!
  • Use quinoa, millet, brown long grain rice, wholemeal pasta or buckwheat soba noodles instead of the basmati rice!
  • We recommend washing down this meal with a small glass of unsweetened and fortified almond milk!

 

Black Bean Stir-Fry

Healthy Recipes

Serves: 2
Prep & Cooking time: 35-45 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, iron, potassium, magnesium and it’s low in saturated fats. 

Here’s another quick stir-fry recipe for those of you that love healthy and quick food! Feel free to use any medley of vegetables you have (fresh, frozen and/or seasonal). In retrospect, we wished we had used more broccoli! 

Check out our other stir-fry recipes for some more great ideas and inspiration!

 

 

Ingredients:

 

 

Directions:

Cook the pasta according to the packet instructions. Drain.

NB: If you want to make your finished dish more ‘manageable’, snap the pasta into half before cooking it- the choice is yours!

 

In the meantime, place the bell peppers, mushrooms and broccoli (or any other frozen vegetables you are using) into a microwavable dish. Defrost in the microwave. Drain.           NB: You can cook your vegetables from frozen however, they will produce a lot of water that will increase your cooking time and they won’t be as ‘crunchy’ as stir-fry vegetables should be.

 

 

Meanwhile, prepare your sauce. Wash, peel and grate the ginger. Wash, remove the stem, de-seed and finely chop the chilli. Peel and dice the garlic. Wash, trim the ends and then chop the spring onion into half (tops & bottoms); finely slice the top half an save the remaining half for a garnish (if desired). Drain and wash the beans.

 

 

Place the water, soya sauce, sugar and flour into a large measuring jug. Whisk together until the sugar and flour has dissolved.

 

 

Place approximately 3/4 of the quantity of the beans into a food processor; save some to add to the stir-fry later on. Pulse until partially ‘broken down’.

 

 

Add the ginger, chilli, garlic, sliced spring onion and the contents of the measuring jug into the food processor.

 

 

Blend until blitzed; you should have a thick and ‘chunky’ sauce.

 

 

Transfer the sauce into the measuring jug. Taste and season/flavour it as necessary.

 

 

Peel and slice the white onion. Wash, peel, trim the ends and chop the dakion (if using) and the carrot into ‘chunky match-stick’ pieces. Chop the remaining spring onion into slices (if applicable).

 

 

Heat the oil in a large non-stick wok over a medium heat.

 

 

Add the onion, dakion (if applicable) and carrot. Gently stir-fry for 2-3 minutes.

 

 

Add the bell peppers, mushrooms and broccoli. Stir-fry for approx. 2-4 minutes.

Yes, we forgot to add the broccoli! We had to quickly cook it in the microwave and add it towards the end.

NB: This is why we have advised you to defrost your vegetables first… look at the puddle of water in the middle! We had to tip this out, we didn’t want soggy vegetables. :/

 

Add the remaining beans. Stir through.

Our broccoli finally makes an appearance!

 

 

Pour in the sauce. Stir through. Gently stir for approximately 1 minute or until the sauce thickens slightly. Remove form the heat.

 

 

Serve warm. Transfer the pasta into a pasta bowl or lipped plate. Top with the stir-fry mixture. Garnish with the seeds and remaining spring onion (if applicable).

 

 

 

Dig in and enjoy!

 

 

If preferred…

  • Use a GF pasta or rice noodles if gluten is of concern.
  • Use a low-fat cooking oil instead if you want to reduce the fat content further.

Vegan Black Bean And Vegetable ‘Ramen’

Healthy Recipes

Serves: 2
Prep & Cooking time: 35 minutes

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C & K, protein, fibre, iron, potassium, calcium, iron and is low in saturated fats! 

This is a quick and nutritious ‘mid-week’ recipe that won’t leave you reeling from a pile of dishes or a huge dent in your wallet! It’s extremely adaptable; just use whatever vegetables, legumes, pulses and/or nuts you happen to have available on the day. 

To be quite honest, this recipe started off as a stir-fry but I made too much broth… So it quickly turned into a ‘ramen-style’ meal! C’est la vie! 🙂 

 

 

Ingredients:

NB: Please half the sauce ingredients if you do not with to have a ‘ramen’ and would prefer a regular stir-fry dish! 

 

*Based on 2 servings, this recipe provides:

485kcal, 17g protein, 10g fat, 1.5g s/fat, 1.5g salt, 186.3mg calcium & 4.55g iron/serving

NB: If desired, slice the calories by omitting the oil, reducing the quantity of the pasta and/or nuts or try adding more beans and omit the nuts completely!

 

Directions:

Place a large, non-stick saucepan full of cold water over a medium-high heat. Bring to the boil. Cook the pasta according to the packet instructions. Drain.

 

In the meantime, place the spinach into a microwavable dish. Defrost in the microwave. Drain.

 

Meanwhile, wash, peel, trim the ends and chop the carrot into small ‘match-stick’ pieces. Wash, dry and slice the mushrooms. Wash and halve the corn. Wash, peel and grate the ginger. Peel and finely grate the garlic. Wash, trim the ends and finely slice the onion.  Drain and rinse the beans. Wash, trim the ends and roughly dice the cucumber.

 

Heat a large, non-stick wok over a medium heat. Spray some low-fat cooking oil. Add the carrot, mushrooms and corn. Gently stir-fry for 3-4 minutes.

NB: I used ‘4 sprays’.

 

In the meantime, prepare the sauce. Place the stock, vinegar, soya sauce, oil, chilli flakes and sugar(if using) into a large measuring jug. Mix to combine and dissolve the sugar. Make a slurry with the starch and equal parts water in a separate dish. Pour this into the stock mixture. Whisk together.

 

Add the ginger, garlic and onions. Stir fry for 1-2 minutes.

NB: Add a little more low-fat cooking oil if necessary.

 

Add the spinach and beans. Stir to combine. Stir-fry a further minute.

 

Pour in the sauce. Mix together. Bring to a simmer. Cook for 2-4 minutes or until slightly thickened.

NB: If you are using half the amount of sauce, it will only take approx. a minute to thicken.

 

 

Remove from the heat. Add the pasta.

 

Mix gently to combine.

 

Serve warm. Transfer into large bowls.

NB: So as you can see…mine needed a spoon as well as chop sticks! I found it was like having a ‘Wagamama’ experience! Serving utensils and meals are never straight forward there! 😀

 

Garnish with the cucumber and nuts.

NB: Some of my peanuts still had their lovely red skin attached.

 

Enjoy!

 

If preferred…

  • Use wholemeal pasta, or maybe try rice or buckwheat soba noodles instead of GF pasta!
  • Use fresh, frozen or tinned vegetables! Always defrost before use.
  • Try any variety of beans, pulses or nuts! Perhaps: soya beans, or brown lentils, cashews, almonds or pistachios!
  • Omit the broth mixture and just flavour your stir-fry with any number of ingredients: soya sauce, vinegar, maybe some lime juice, fresh chillies, or alternative seasoning’s, e.g. a sprinkle of five spice.

V. Stir-Fry W/ Shiitake Mushrooms, Baked Tofu & Bok Choi

Healthy Recipes

Serves: 2
Prep & Cooking Time: 60-70 mins (*Dependent upon skill, tofu prep and/or the number of kitchen helpers!)
Type: Main meal
Tools: Sharp knife, chopping board, colander, baking tray, silicone mat, measuring jug, fork, frying spatula, wok (or non-stick frying pan), chopsticks (for those extra keen!).

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, E,& K, carbohydrate, protein, fibre, calcium, iron, magnesium, potassium, zinc and per serving is low in saturated fats!  

Stir-fry recipes can be a quick and nutritious go-to meal for even the most basic of cook and this one is so versatile and very easy to prepare! Lover of shiitake mushrooms? We are! Tender mushrooms, delicate bok choi, crisp bell pepper and a blend of great oriental flavours all served over a bed of delicious GF pasta; yes, this recipe turned into a lovely little vegan dish indeed!  

One thing to note is that you have some time to spare, you can always marinade your tofu (once you have pressed & drained it!) in some oil, soya sauce and ginger (puree, fresh or powder!) for 4hrs-overnight before you cook it! This will drastically help to improve its overall flavour. 🙂

Quick Foodie Fact

  • Bok Choi is also referred to as ‘Chinese white cabbage’!

Happy cooking everyone!

 

Ingredients

+++++++++++++++++++++++++

Nutritional Info

NB: *Try using a low-sodium soya sauce & wholemeal pasta if you are not concerned about gluten!

 

Directions

Open and drain the tofu. Place it between two heavy chopping boards for about 30 mins to remove any excess water.

 

In the meantime, heat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper; spray it with some low-fat cooking oil.

 

 

Meanwhile, prepare the vegetables. Wash, peel and finely grate the ginger. Peel and mince the garlic. Wash, trim the ends and finely slice the onion.

 

Wash, remove the core, deseed and then thinly slice the bell pepper. Wash, dry, trim the ends and then chop the bok choi into thick strips. Rinse, pat dry and coarsely slice the mushrooms.

 

 

 

 

 

 

 

 

Meanwhile, drain the tofu. Pat it dry with some kitchen paper and then chop it into bite-sized pieces. Place it onto the baking tray. Lightly spray it with some low-fat cooking oil. Place the tray onto the middle oven shelf. Bake for 30-35 mins, or until lightly browned. Remove.

 

 

In the meantime, prepare the pasta according to the packet instructions. Drain.

 

 

Meanwhile, place the corn flour and water into a measuring cup. Whisk together until the flour has dissolved. Add the tamari and tabasco sauce, sesame oil, ginger, garlic and onion. Whisk until combined.

Tamari sauce mixture

 

 

  • Meanwhile, heat a large, non-stick wok or frying pan over a medium-high setting. Spray some  low-fat cooking oil. Add the bell pepper. Gently stir-fry for 2 mins. Add the bok choi. Stir-fry for a further 4 mins. Transfer the mixture onto a plate.
  • Spray a little more cooking oil. Add the mushrooms. Stir-fry for a further 2 mins, or until tender.

 

 

Meanwhile, remove the tofu from the oven (if you haven’t already). Place the baking tray onto a cooling rack.

Baked tofu: Ours was baked for 35 mins in a fan-assisted oven.

 

 

  • Place the bok choi mixture and the tofu into the wok.
  • Add the cooked pasta.
  • Stir in the tamari sauce mixture.
  • Gently stir-fry the mixture for about 20-30 seconds; the sauce will thicken very quickly!

 

 

Transfer the stir-fry mixture into a lipped serving plate or large bowl. Garnish with sesame seeds (if applicable) and serve!

 

Enjoy!

 

 

If preferred…

  • If you are pressed for time, prepare the tofu one day in advance; just refrigerate it in an air tight container. NB: There are also alternative ways to press tofu.
  • Use a low-sodium soya sauce or reduce the quantity if you need/prefer less salt.
  • Break the spaghetti into half before cooking if smaller pasta is desired.
  • Instead of pasta, try using rice noodles or serve the stir-fry on a bed of wholemeal or brown basmati rice instead!
  • Swap the tofu for some tempeh, nuts, seeds or beans.
  • Arrowroot powder or potato starch can be used instead of corn flour to thicken the sauce.
  • Swap the shiitake mushrooms for porcini or whatever takes your fancy!

 

Sources:
Recipe adapted from: VegetarianTimes.com

 

What type of vegan stir-fry recipes do you enjoy?