Sweet Chilli, Garlic, Orange and Coriander Tofu on Soya Bean Mash

Crispy marinated tofu served over a vibrant soya bean, watercress, and mint mash alongside roasted balsamic cherry tomatoes.

Vegetarian Healthy Dinner High Protein Tofu

Estimated Nutrition

Calories

885.5

kcal / serving

885.5 kcal total

Carbs

57.2g

per serving

57.2 g total

Fat

54.3g

per serving

54.3 g total

Protein

42.1g

per serving

42.1 g total

Cook Time

minutes

Serves

person

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

BakingIngredients

tbsp

Sugar

CondimentsSauces

tbsp

Soy Sauce

tbsp

Balsamic Vinegar

Fruits

piece

Orange

Juice only

LegumesPulses

250

Tofu

Dried and chopped into cubes

200

Soya Beans

Liquids

tbsp

Water

Boiling

NutsSeeds

clove

Garlic

Finely chopped

0.5

tsp

Chili Flakes

Dried

tbsp

Coriander

Fresh, chopped

tbsp

Mint

Fresh, chopped

tsp

Salt

To taste

tbsp

Coriander

Fresh, chopped, to serve

OilsFats

tbsp

Vegetable Oil

tbsp

Olive Oil

Other

tsp

Honey

Vegetables

0.5

bunch

Watercress

Leaves only

piece

Cherry Tomato

Method

Preheat the oven to 180°C.

Dry the tofu with kitchen paper, chop into cubes, and place in a bowl with garlic, chilli, sugar, orange juice, soy sauce, and honey.

Marinate the tofu for at least 10 minutes.

Spoon the tofu over a bed of soya bean mash and serve with roasted tomatoes and extra coriander.

Heat oil in a wok and fry tofu for 5 to 7 minutes until golden-brown and crisp, then stir in the coriander.

Blanch the soya beans in boiling water for 3 to 4 minutes until tender.

Drain beans and pulse in a food processor with watercress, mint, and boiling water.

Place tomatoes on a baking sheet, drizzle with olive oil and balsamic vinegar, sprinkle with salt, and roast for 10 to 15 minutes.