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Plant-based Protein
Smoked Tofu with mushrooms and broccoli
(1 vote)
Difficulty:
easy
Preparation:
40 min.
Preparation
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Ingredients
for
4
- For the seaweed rice
- 1 ¼ cups Basmati rice
- 1 Tbsp Dried seaweed sheet (from Asian supermarket)
- For the tofu and vegetables
- 3.333 cups Smoked tofu
- 2 Tbsps soy sauce
- 4 cups Broccoli (prepared into florets)
- 2 ½ cups Oyster mushrooms
- 1 large onion
- 1 clove garlic cloves
- 4 Tbsps soybean oil
- ⅞ cup vegetable stock
- 3 Tbsps Oyster sauce
- five spice powder
- ½ red chili pepper (finely chopped)
How healthy are the main ingredients?
Oyster mushroomBroccoliBasmati ricesoybean oilsoy saucegarlic clovePreparation steps
1.
Cook the rice according to the package instructions, mixing in the seaweed a few minutes before the end of cooking time. Cover and keep warm until time to serve.
2.
While the rice is cooking prepare the tofu and vegetables: dice the tofu and marinate in soy sauce.
3.
Prepare the vegetables: Blanch the broccoli in boiling, salted water for 1-2 minutes, then drain, refresh in cold water and drain well. Clean the mushrooms and cut into bite-sized pieces.
4.
Place the diced tofu on aluminium foil, preheat the grill and grill the diced tofu on the second shelf down for 10-12 minutes.
5.
Meanwhile peel and finely chop the onion and garlic. Heat the oil in a wok and fry the chopped onion and garlic. Add the mushrooms and broccoli and stir-fry, then add the chilli and stir-fry briefly. Add the five-spice powder, soy sauce and oyster sauce. Finally stir in the vegetable stock and boil until reduced slightly.
6.
Serve the seaweed rice onto warmed plates, add vegetables and tofu and serve.
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