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Sesame tofu and rice

Mid week dinners need to be quick, easy and delicious and this sesame tofu and rice falls nothing short of that.

If following this as a meal guide, halve the portion into two servings. One serving is for dinner, and the second serving is for the following day's lunch.

Method:

1. Extract any excess water in the tofu by applying equal pressure on each side with a paper towel. 

2. Dice the tofu into equal-sized cubes. Set aside.

3. To a medium-sized bowl, add the cornstarch, water, and salt to taste to the tofu, mixing well to ensure the tofu is evenly coated. 

4. To a large pan on medium heat, saute the olive oil with the diced spring onions. 

5. Then add the tofu to the pan and saute for 4-5 minutes or until lightly golden on each side. 

6. Meanwhile, cook the rice per the packet's instructions. 

7. To a medium-sized bowl, combine the sauce ingredients. Set aside. 

8. Meanwhile, chop the broccoli and add to the pan, lightly charring the broccoli. 

9. To the pan, drizzle the sauce over the crispy tofu and charred broccoli, ensuring they are equally coated. 

9. Add the cooked rice, sesame tofu and broccoli, and serve with fresh coriander, sesame seeds and diced spring onions. 

 

Note:

  • Sodium-reduced soy sauce - If you are clinically required to be strictly gluten-free, please swap the soy sauce for coconut aminos. 
  • Evergreen extra firm tofu - If you're not using this brand, please ensure your tofu is non-GMO and is calcium-fortified (300-400 mg of calcium per serving).

Nutritional Summary:

At Radiquel, we believe strict fixation on numbers is a reductionist view of nutrition and can potentially harm our relationship with food. Food is also so much more than just units of calories and macronutrients; it’s a chance to nourish our minds, bodies, and souls with whole and soul foods. However, we acknowledge nutritional panels’ educational value for some individuals and have provided them solely for educational purposes. Please utilise this information with the utmost care.

This nutritional information is given solely for recreational intent and is not recommended to displace any medical advice, nor is it necessarily precise. We approximate the nutritional information per the listed ingredients. As food products can always vary in size, brand and shape, and nutritional quantities can also change based on the plants' growth circumstances, the quality of the soil, the fruits' maturity, and other factors, the nutrition information that is provided is an approximation. Since these values are highly individualised and rely on a variety of variables, such as age, gender, and the amount of daily physical activity, we do not offer the percentage of the recommended daily value. Please calculate the nutritional information you need using the exact ingredients you used or seek a dietitian or clinical nutritionist to assist you, if you need.
  • Serves
    2
  • Prep
    30 minutes
lunch and dinner3 day free meal guide