Here pre-cooked wholewheat grains are cooked in stock, then tossed with fresh ginger and Oriental vegetables to make the perfect partner for Japanese-style marinated tofu. This is a delicious, nutritious dish made in minutes.
To make a Mediterranean wholewheat and vegetable pan-fry, mix together 2 crushed garlic cloves, 8 finely chopped sun-dried tomatoes packed in oil, drained, 1 tbsp oil from the jar of tomatoes, and 10 shredded fresh basil leaves from a 15 g packet (reserve the rest). Add the tofu and set aside to marinate. In step 3, omit the ginger, leek and bean sprouts, and stir-fry 1 thinly sliced large onion and 2 courgettes, cut into strips, with the red pepper and garlic. Add the wholewheat grains, 55 g (2 oz) black olives, the remaining shredded basil, and the tofu and tomato mixture. Heat through, stirring and tossing, and serve.
Wholewheat grains are low in fat and high in starchy carbohydrate. Because the whole of the grain is eaten, they are also a good source of dietary fibre. * Evidence is beginning to suggest that including soya beans and products made from soya beans, such as tofu, in the diet regularly may help to reduce the risk of certain cancers and heart disease * Bean sprouts, like other sprouted seeds, are rich in B vitamins and vitamin C.
A, C, E, calcium, copper * B1, niacin, iron * B6, folate, potassium, zinc