High-protein sweet and sour tofu with broccoli

High-protein sweet and sour tofu with broccoli: crispy tofu, broccoli, brown rice, ginger and soy sauce in a fruity, spicy sauce.

At a glance

• Serves 2
• Prep time: 20 min
• Cooking time: 25 min
• Total time: 45 min
• Calories: 410 kcal per serving
• Protein: 25 g
• Fat: 12 g
• Carbs: 45 g

Ingredients

• 200 g tofu
• 300 g broccoli florets
• 1 garlic clove
• 1 tbsp tomato purée
• 60 g brown rice
• 1 tbsp cornflour
• 1 tbsp rice vinegar
• 1 tbsp maple syrup
• 1 tsp grated ginger
• 1 tsp sesame oil
• 1 tsp white sesame seeds
• 2 tbsp soy sauce

Method

You’ll need: oven · frying pan · saucepan · baking tray · chopping board · knife · grater · wooden spoon

1. Preheat the oven to 200 °C (180 °C fan) and cook the brown rice in salted water until tender.
2. Dice the tofu and mix it with the cornflour, a little salt and a little water so the pieces are coated all over. Spread on a baking tray lined with baking paper and bake at 200 °C for 20–25 min until golden brown and crisp.
3. Briefly blanch the broccoli in boiling salted water, then refresh in cold water so it keeps its colour and bite.
4. Stir the soy sauce, rice vinegar, maple syrup, tomato purée, ginger and garlic with a little water. Heat the sesame oil in a frying pan, add the sauce and let it reduce briefly.
5. Add the baked tofu and the broccoli to the pan and toss everything carefully until the sauce coats it well.
6. Divide the brown rice between bowls, top with the tofu and broccoli mixture and serve sprinkled with white sesame seeds.

Good to know

When it needs to be quick but should still taste like proper food, this dish is right up my street. Warm, spicy, slightly sweet and with a pleasant bite.

Swaps

Tofu → tempeh (more protein per 100 g, plus fibre from the whole fermented beans) Maple syrup → date paste (fruit instead of syrup, with a little potassium) Cornflour → arrowroot (similarly good binding) Sesame oil → extra virgin olive oil or avocado purée (olive oil mainly provides monounsaturated fats)

Allergens

Contains soya and sesame; classic soy sauce usually also contains gluten (wheat) – with tamari it's gluten-free. Usually suitable for children, and fine during pregnancy as long as all the ingredients are fresh and the tofu is heated right through.

Frequently asked questions

Does tofu contain iron?

Yes, tofu contains iron, but the exact content depends on the type and the coagulant used.

What's in broccoli nutritionally?

Broccoli provides vitamin C, folate, vitamin K, potassium and fibre, plus plant compounds from the glucosinolate group.

Does soy sauce always agree with a sensitive stomach?

Not necessarily. Soy sauce is salty and fermented, which some people tolerate well and others find irritating; if you're sensitive to histamine, it can be a problem.

Does sesame have more to offer nutritionally than crunch?

Yes, sesame contains unsaturated fats, calcium, iron and magnesium, among others. The small amount in this recipe is more of a bonus than a major source of nutrients.

Does ginger agree with everyone?

Ginger is often well tolerated, but in larger amounts it can bring heat and irritate the stomach. In kitchen amounts like here it's usually mild, though individual tolerance still varies.

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