Wholewheat and vegetable pan-fry with teriyaki tofu

Wholewheat and vegetable pan-fry with teriyaki tofu


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About this recipe: 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.

Norma MacMillan

Serves: 4 

  • 600 ml (1 pint) vegetable stock
  • 200 g (7 oz) pre-cooked wholewheat grains
  • 2 garlic cloves, crushed
  • 1 tbsp finely grated fresh root ginger
  • 2 tbsp dark soy sauce
  • 1 tbsp mirin
  • 1 tbsp sunflower oil
  • 1 tbsp clear honey
  • 1 tsp Chinese five-spice powder
  • 1 packet tofu, about 285 g, cut into bite-sized triangles
  • Vegetable pan-fry
  • 2 tbsp sunflower oil
  • 2 garlic cloves, crushed
  • 1 tbsp finely grated fresh root ginger
  • 1 large red pepper, seeded and cut into long matchsticks
  • 1 leek, cut into long matchsticks
  • 250 g (8½ oz) bean sprouts

Prep:25min  ›  Cook:30min  ›  Ready in:55min 

  1. Pour the vegetable stock into a saucepan and bring to the boil. Add the wholewheat grains and simmer for 15–20 minutes or until they are tender and the stock has been absorbed.
  2. Meanwhile, for the teriyaki tofu, mix together the garlic, ginger, soy sauce, mirin, sunflower oil, honey and five-spice powder in a bowl. Add the tofu and turn until all the pieces are coated in the mixture. Set aside to marinate while cooking the vegetables.
  3. Heat the oil in a wok or large frying pan, add the garlic and ginger, and stir-fry for a few seconds. Add the red pepper and leek strips, and stir-fry for 3–4 minutes or until softened. Stir in the bean sprouts and stir-fry for 3 minutes.
  4. Add the wholewheat grains to the wok. Hold a sieve over the wok and tip the tofu mixture into it, straining the marinade into the wok. Toss until the wholewheat grains and marinade are mixed with the vegetables. Gently toss in the tofu and cook for 1–2 minutes longer or until heated through. Serve immediately.

Another idea

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.

Plus points

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.

Each serving provides

A, C, E, calcium, copper * B1, niacin, iron * B6, folate, potassium, zinc

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