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Teriyaki tofu with green lentils, rice and chilli charred broccoli recipe

1400x919_Tofu-Broccoli-Salad

Created by The Tesco Recipes team

This Japanese-style tofu dish is packed with sweet and savoury flavours, yet comes together so easily. Delicious served warm or cooled, it’s perfect for packed lunches and ideal for meal prep too. Serve with green lentils and rice, alongside gently spiced jammy onions and chilli-charred Tenderstem broccoli. This is a super-satisfying midday meal, whether you're at home or on the go.

See method
  • Serves 4
  • Takes 50 mins plus cooling
  • 559 calories / serving

Ingredients

For the green lentils and rice

  • 1 tbsp sunflower oil
  • 3 onions, finely sliced
  • 1 tsp ground cumin
  • ½ tsp salt
  • 150g basmati rice
  • ½ reduced-salt vegetable stock cube, made up to 350ml
  • 390g tin green lentils, drained and rinsed
  • 5g fresh flat-leaf parsley, chopped

For the teriyaki tofu

  • 1 tbsp maple syrup
  • 1 garlic clove, minced
  • 1½cm piece fresh ginger, peeled and minced
  • 3 tbsp reduced-salt soy sauce
  • 1 tbsp sesame oil
  • 1 tbsp rice wine vinegar
  • 1 tsp cornflour
  • 2 tbsp sunflower oil
  • 399g pack organic firm tofu, drained, patted dry and cut into 1cm cubes

For the chilli charred broccoli

  • 200g Tenderstem broccoli
  • 2 tbsp sunflower oil
  • 2 garlic cloves, thinly sliced
  • ½ red chilli, deseeded if you like

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Each serving contains

Energy
2345kJ 559.0kcal
28%
Fat
27g
high38%
Saturates
4g
low19%
Salt
2.0g
high34%
Sugars
14g
low15%

of the Reference intake

Carbohydrate 55.9gProtein 19.9gFibre 8.2g

Method

  1. Put the sunflower oil, onions, ground cumin and salt in a pan over a low heat. Cover and fry for 5 mins. Uncover and fry gently for 15-20 mins until jammy. Add the rice, toasting for 2 mins, then pour over the stock, then re-cover and cook for 10 mins. Turn off the heat, stir in the lentils, cover and steam for 10 mins. Fluff up with a fork and stir in the parsley. Cool quickly before storing.
  2. Meanwhile, for the teriyaki tofu, whisk together the maple syrup, garlic, ginger, and reduced-salt soy sauce, sesame oil, rice wine vinegar, cornflour and 2 tbsp warm water; set aside. Heat the sunflower oil in a pan over a medium-high heat until shimmering. Add the tofu; fry for 2-3 mins until the bases start to colour, then fry for a further 6-7 mins, turning frequently, until golden all over. Reduce the heat to low, pour over the sauce; bubble for 2-3 mins until thickened. Remove to a plate and set aside to cool.
  3. Meanwhile, heat a griddle pan over a high heat until just smoking. Coat the broccoli in 1 tbsp sunflower oil. Add to the pan in one layer, then sit a heavy-based saucepan on top to press the broccoli down. Griddle for 2 mins until char lines appear. Remove the pan, turn the broccoli, put the pan back on top and cook for a further 2 mins until the broccoli is charred and tender. Mix 1 tbsp sunflower oil with the garlic, red chilli and a pinch of salt. Remove the saucepan from the broccoli and take the griddle pan off the heat. Pour over the garlic and chilli mix, stirring for 30 secs until fragrant and the garlic is beginning to soften. Set aside to cool.
  4. Divide the rice and lentils among airtight containers, then top with the tofu and charred broccoli. The containers will keep for up to 2 days in the fridge.

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