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An image of Pan-fried Tofu with Steamed Greens and Quinoa

Pan-fried Tofu with Steamed Greens and Quinoa

A lovely, simple dinner that is nourishing and wholesome. This is one of our good friend's staple mid-week dinners, often enjoyed around their stove. Adapted from our Happy Gut course, it is low in FODMAPs (fermentable carbohydrates) and gentle on your digestive system.
This dish is also delightful when served with a sprinkling of nutritional yeast for a cheesy flavour.

Takes 15 minutes

Serves 2

Ingredients
 

  • 100 g quinoa
  • 225 ml water
  • 100 g spinach kale, chard, or York cabbage
  • 200 g firm tofu
  • A small thumb-sized piece of fresh ginger approx. 15 g
  • 1 small red chilli leave it out if you don’t like spice
  • 100 g fresh tomatoes
  • 1.5 tbsp sesame seeds
  • 2 tbsp tamari
  • Juice of 1 lime
  • Optional: Nutritional yeast for serving

Instructions
 

  • Put the quinoa on to boil with the water and a pinch of salt. Bring to the boil, then reduce the heat to a simmer with the lid slightly ajar.
  • Once nearly all the water has evaporated, remove the pot from the heat, cover with a lid, and let it steam for 10 minutes. The quinoa will fluff up.
  • Wash the greens, remove the tough centre veins, and roughly chop into bite-sized pieces. Steam for 3 minutes until softened but not overly cooked, turning occasionally for even cooking. Set aside.
  • Chop the tofu into ½ cm cubes. Peel and finely chop the ginger, deseed and chop the chilli (or leave the seeds for more spice), and chop the tomatoes into bite-sized pieces.
  • Heat a non-stick pan over high heat. Add the ginger and chilli, frying for 1–2 minutes. If it sticks, add 2 tbsp water and scrape up any browning with a wooden spoon.
  • Add the tofu and sesame seeds, frying for 4 minutes and stirring regularly until golden on all sides. Add more water if necessary.
  • Pour in the tamari, stirring to coat the tofu evenly. Turn off the heat.
  • Add the steamed greens, tomatoes, and lime juice to the pan. Stir well and cook for another 3–4 minutes.
  • Serve the quinoa in bowls with the tofu, greens, and sesame mix on top. Sprinkle with nutritional yeast if desired.

Nutrition

Calories: 361kcalCarbohydrates: 55gProtein: 21gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 2gSodium: 25mgPotassium: 691mgFiber: 10gSugar: 9gVitamin A: 278IUVitamin C: 13mgCalcium: 181mgIron: 6mg
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