Tofu Steak with Coconut and Lemongrass Rice

Tofu is made from soya protein and has been shown to help reduce cholesterol levels.


Serves 2
adults
587
Kcals
per serving

10 Mins
prep

37 Mins
cooking

Recipe
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Ingredients

Brown rice  (100g)
2 sticks lemongrass  (10g)
150ml water
150ml reduced fat coconut milk
1 1/2 tbsp reduced sodium soy sauce
2 tbsp mirin
1 tsp sesame oil
1 tbsp cornflour  (15g)
Pinch of ground black pepper
Pinch of salt
Firm tofu  (300g)
1 tbsp groundnut oil
Frozen soya beans  (50g)
Fresh coriander chopped  (10g)
2 large spring onion finely sliced  (20g)
2 tsp black sesame seeds  (10g)

Method

  1. Place the rice in a colander and rinse well.
  2. Bash the lemongrass with a rolling pin or the handle of a heavy knife.
  3. Transfer the rice to a medium-sized saucepan with the water, coconut milk and lemongrass then bring to the boil. Reduce the heat to a gentle simmer and cook the rice for about 25 minutes or until tender, stirring occasionally. If the rice dries out add a little more coconut milk or water if needed.
  4. While the rice is cooking, prepare the tofu. Combine the soy sauce, mirin and sesame oil in a small bowl using a whisk or fork.
  5. Place the cornflour on a small plate and season with the ground black pepper and a pinch of salt.
  6. Lay the tofu on to kitchen roll and squeeze dry then cut it into four pieces lengthways.
  7. Take a piece of tofu and coat both sides with the cornflour mixture then repeat with the other three pieces.
  8. In a large non-stick frying pan, heat up the groundnut oil until really hot then place each slice of coated tofu in the pan and cook each side for 3 minutes or until golden brown in colour.
  9. Once the rice has cooked remove the lemongrass from the rice and stir through the soya beans, coriander and spring onion. Set aside for 5 minutes or until the soya beans have defrosted in the hot rice.
  10. To serve, split the rice between two plates with two slices of tofu. Drizzle the tofu with the soy dressing and sprinkle with the sesame seeds.
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Nutritional information per serving

587kCal, 2462kJ
26.5g
27.3g
7.1g
52.2g
2.3g
10.5g
468mg

© The Vegetarian Society