Firm tofu can be a good source of calcium on a fully plant-based diet if it is set with calcium chloride or calcium sulphate rather than nigari. Here’s how I love to cook my tofu. There are plenty of other vegetables you could use in this dish such as kale, spring greens, kai lan or pak choi which all contain calcium. Alternatively, other non-calcium containing vegetables that would be delicious in this dish include onions, peppers, bamboo shoots, water chestnuts, carrots or mushrooms.
Serves 4
Ingredients
- 1 tbsp corn flour
- 2 tbsp mushroom sauce (vegan oyster sauce)
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1/4 tsp white pepper
- 150ml water
- 1.5 tbsp rapeseed oil
- 1 block of calcium set tofu
- 300g sprouting broccoli
- 2 garlic cloves, chopped
- 1/2 inch piece of ginger, chopped
To serve
- 4 portions of cooked rice
- 2 spring onions, sliced
- 1 red chilli, sliced
- 2 tsp toasted sesame seeds
Method
- Mix the corn flour, mushroom sauce, soy sauce, sesame oil, white pepper and water together and set aside.
- Meanwhile, heat a frying pan with 1 tbsp rapeseed oil and cook the tofu on both sides for a few minutes till golden brown and crispy.
- Remove the tofu and set aside. Turn the heat up and add the broccoli, cooking to 2 minutes till it starts to char.
- Add the garlic, ginger and remaining oil and cook for 1 minute before adding the sauce mixture and cooking for 2-3 minutes till the sauce thickens and coats the broccoli.
- Serve with the cooked rice and sprinkle the spring onions, chilli and sesame seeds over the top.
Per serving: 408kcal/ 18g fat/ 2.8g saturated fat/ 37g carbohydrates/ 7.5g fibre/ 21g protein/ 462mg calcium*
*based on Cauldron Tofu
Dr Pippa 