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Satay Mixed Vegetable Rice with Crispy Tofu Bites

August 11, 2021 by Samuel Anthony

Dinner High Fibre High Iron

Vegetable rice mix with a golden tahini drizzle next to crispy bites of tofu.

From a nutritional perspective, this really hits all bases! Simple enough to prepare and tastes so indulgent.

Crispy Tofu bites with Satay Mixed Veg Rice

A potassium and calcium rich nutritional all-rounder - creamy, crunchy satay rice, crispy bites of cubed tofu topped with tahini.

Prep

10 mins

Cook

20 mins

Total

30 mins

Serves

3

Ingredients

  • 4 cloves garlic
  • 1tbsp fresh ginger
  • 1 red bell pepper
  • 1/2 head broccoli
  • 1 cup peas
  • 4 spring onions
  • 1 courgette
  • 1tbsp rapeseed oil
  • 4tbsp peanut butter
  • 6tbsp tahini
  • 500g extra firm tofu
  • 60g gram flour
  • 1tsp Himalayan pink salt
  • 1/2tsp black pepper
  • 1tsp turmeric
  • 1tsp curry powder
  • 1tsp fenugreek
  • 200g brown rice

Method

Preheat the oven to 180 degrees celcius. Weigh out the rice and boil enough water to cook it.

Cube the tofu. Mix vigorously in a large bowl with the gram flour, pink salt, black pepper, turmeric, curry powder and fenugreek. Keep stirring until the tofu is well coated. The cook in the oven for 20 minutes, turning halfway.

Brown rice should take the same amount of time as the tofu, so start this now! If not just follow packaging instructions.

Finely chop the ginger, garlic, red pepper, broccoli, courgette and spring onions.

In a large wok or frying pan heat the rapeseed oil before frying the spring onions, garlic and ginger for 5 minutes. Add the remaining veg and the peas and cook for a further 2 to 3 minutes.

When the rice is cooked, add to the wok with the peanut butter and a splash of water.

Serve when the tofu is crispy. Top as much as you like with tahini!


Calories

748

Fibre

15g

Protein

40g

Iron

10mg

Vitamin C

129mg

Calcium

627mg

Cholesterol

0mg


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