Crisp Vegetable and Tofu Wok with Sesame
16 min 1 serving 610 kcal · 27 g proteinLevel: Intermediate
The nutritionist's note
A short, high-heat stir-fry preserves the broccoli's vitamin C, which long cooking destroys. The crisp texture also slows eating speed, which supports satiety.
Ingredients
1 serving
- firm tofu150 g
- cooked brown rice150 g
- broccoli150 g
- red pepper100 g
- sesame oil12 g
- sesame seeds10 g
- soy sauce15 ml
- fresh ginger10 g
Method
- 1
Sear the tofu for 6 minutes over high heat in the sesame oil.
- 2
Add the broccoli and pepper, and stir-fry for 4 minutes, keeping them crisp.
- 3
Pour in the soy sauce and grated ginger.
- 4
Serve over the brown rice, scattered with sesame seeds.
Nutrition facts
per serving
| Energy | 610 kcal |
|---|---|
| Protein | 27 g |
| Carbohydrates | 58 g |
| Fat | 30 g |
| Fibre | 11 g |
| Iron | 5.6 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- soy
- gluten
- sesame
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