Miso glazed tofu with wok-fried vegetables

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(1)
Main Meals (Dinners)|Vegetarian
1 peopleServes
1
Prep   10 min
Cook   10 min
  • Firm tofu, 150 g, cut into 2cm cubes
  • Miso paste, 1 teaspoon(s), e.g. red
  • Soy sauce, salt reduced, 2 teaspoon(s)
  • Sweet chilli sauce, salt reduced, ½ tablespoon(s)
  • Garlic, 1 clove(s), crushed
  • Ginger, fresh, 2 cm piece(s), peeled, grated
  • Lemon, 1 lemon(s), halved
  • Sesame seeds, any type, 1½ teaspoon(s)
  • Olive oil spray, 1 spray(s)
  • Mushrooms, 100 g, e.g. white cup, thickly sliced
  • Choy sum (sawi), 1 medium bunch(s), ends trimmed
  • Asparagus, ½ bunch(es), ends trimmed, halved crossways
  • Red capsicum, ¼ capsicum(s), thinly sliced

Method

Lay a double layer of paper towel on a baking tray, spread the tofu evenly on the baking tray, cover with another double layer of paper towel. Press down firmly to remove the excess moisture from the tofu.

Combine the miso paste, soy, sweet chilli, garlic, ginger and juice from 1 lemon half in a shallow dish. Mix well. Add the tofu and turn gently to coat.

Preheat oven to 200°C fan-forced. Remove the tofu to a lined baking tray, reserving the marinade. Sprinkle the tofu with the sesame seeds. Bake the tofu for 10 minutes, turning over halfway through cooking, until the edges are golden.

Meanwhile, heat a wok over high heat until hot. Spray the mushrooms with oil. Add to the wok and stir-fry for 2 minutes or until they start to colour. Add the choy sum, asparagus and capsicum and stir-fry for 2 minutes. Add 1 tablespoon of water to the reserved marinade and spoon over the vegetables, stir-fry until vegetables are tender.

Spoon the vegetables onto a serving plate, top with tofu and serve with remaining lemon.

Nutrition facts per serve
Makes 1 serve

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1.5
Bread & Cereals0
Vegetables2.7
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories378
Protein29.2 g
Total fat17.1 g
- Saturated fat2.1 g
Total carbohydrates16.7 g
- Total sugars11.4 g
Fibre14.2 g
Sodium756 mg

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