Salt and pepper tofu with pickled vegetable salad

This allergy-friendly, vegetarian recipe is full of fibre, flavour and firm tofu. It's also light but satisfying, for those watching their weight.

Serves: 4

Time to make: 25 mins

Hands-on time: 10 mins

Ingredients

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500g firm tofu, drained well
¼ cup gluten-free cornflourcornstarchX
2 tablespoons rice bran oil
250g green beans
2 tablespoons gluten-free sushi seasoning
3 large carrots, peeled into ribbons
2 cups bean sprouts
1 large Lebanese cucumber, halved lengthways, seeds scooped out with a spoon, thinly sliced
2 teaspoons gluten-free, reduced-salt tamari
1 long fresh red chilli, finely chopped
450g packet microwaveable brown rice, heated, to serve
3 spring onions, thinly sliced, to serve

Instructions

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1 Cut tofu into 1cm-thick slices. Place cornflour on a large plate. Season well with salt and freshly ground black pepper. Toss tofu slices in cornflour to lightly coat.

2 Heat oil in a non-stick frying pan over medium-high heat. Working in batches, add tofu and cook, turning once, for 5 minutes or until golden.

3 Meanwhile, steam, boil or microwave green beans until tender. Drain and refresh under cold running water. Drain again.

4 Place half the sushi seasoning in a large bowl. Add carrot, bean sprouts, cucumber and cooked beans, tossing well to combine. Set aside for 2 minutes or until pickled. Place tamari, remaining sushi seasoning and half the chilli in a small bowl, mixing well to combine.

5 Divide rice among four serving bowls. Top with pickled vegetables and salt and pepper tofu. Sprinkle with spring onions and remaining chilli. Serve drizzled with tamari dressing.

HFG tip

Firm tofu has a lower water content than soft or silken tofu, so holds its shape well when cooked. Find it in the refrigerator aisle of supermarkets.

Nutrition Info (per serve)

Calories 391cal

Kilojoules 1633kJ

Protein 13.8g

Total fat 8.7g

–Saturated fat 2.4g

Carbohydrates 56.3g

–Sugars 17.1g

Dietary fibre 15.2g

Sodium 512mg

Calcium 127mg

Iron 4.1mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.