A plate serving charred spring onions & teriyaki tofu

Charred spring onions & teriyaki tofu

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(1 ratings)

Prep: 5 mins Cook: 25 mins

Easy

Serves 2

Rustle up this teriyaki tofu served with wholegrain rice in just 30 minutes. Easy and low in fat, this vegetarian dish is perfect for busy weeknights

Nutrition and extra info

  • Vegetarian

Nutrition: Per serving

  • kcal507
  • fat11g
  • saturates2g
  • carbs76g
  • sugars16g
  • fibre5g
  • protein23g
  • salt3.5g
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Ingredients

  • 150g wholegrain rice
    Rice

    Rice

    r-eye-s

    Rice is a grain, the seed of a type of grass, which is the most widely grown and the most…

  • 50ml soy sauce
    Soy sauce

    Soy sauce

    soy sor-s

    An Asian condiment and ingredient that comes in a variety of of varieties ranging from light to…

  • 2 tbsp mirin
  • ½ tsp grated ginger
    Ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 1 tsp honey
    Honey

    Honey

    huh-nee

    Honey is made by bees from the nectar they collect from flowers. Viscous and fragrant, it's…

  • 350g firm tofu (we used Cauldron)
  • 1 bunch spring onions, ends trimmed
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • 2 tsp sunflower oil
    Sunflower oil

    Sunflower oil

    A variety of oils can be used for baking. Sunflower is the one we use most often at Good Food as…

  • ½ tsp sesame seeds
  • 1 red chilli, sliced (optional)

Method

  1. Cook the rice according to pack instructions. Pour the soy sauce, mirin, ginger and honey into a small saucepan and add 50ml water. Bring to a simmer and cook for around 5 mins or until slightly thickened. Remove from the heat and set aside until needed.

  2. If your tofu doesn’t feel very firm, you’ll need to press it. To do this, wrap the block of tofu in a few layers of kitchen paper, then weigh it down with a heavy pan or tray for 10-15 mins – the longer you press it, the firmer it will be. Cut the tofu into thick slices.

  3. Heat a griddle pan over high heat and lightly brush the tofu and spring onions with the oil. Griddle the tofu and spring onion until deep char lines appear on both sides (around 4 mins each side) – you may have to do this in batches depending on the size of your griddle pan.

  4. Divide the cooked rice between two plates, top with the tofu and spring onion, then drizzle with the teriyaki sauce. Garnish with the sesame seeds and sliced red chilli, if using.

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