Sumac & Ginger-Garlic Pan-fried Tofu

Sumac & Ginger-Garlic Pan-fried Tofu

This is grrrrrreat! Even if you aren’t a big fan of plain tofu you’ll enjoy this. Try and get extra-firm tofu if possible, it works better than the medium-firm variety. Serve with a savoury wholegrain pilaf – eg brown rice, quinoa or millet.

Sumac (or Somaq) is a dark red, tangy but mellow spice used in the Middle East – ie it isn’t hot. Find it in a good supermarket like Waitrose, a health food shop or an Asian/Middle Eastern grocers.

Adapted with thanks from Lunchboxbunch – a lovely US vegan recipe site. We also tweaked their recipe for Quinoa with ginger and coconut… which works nicely with the sumac tofu!

Picture credited to them too, with thanks.

Not too trickyNot too tricky Gluten free Wheat free Reduced sugar, diabetic friendly Quick meal Low fat, low sugar, diabetic friendly
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Preparation time

Cook time

Total time

60 minutes

Meal

  • mains
  • lunches
  • sides-light-meals-and-salads

Servings

2

Ingredients

Marinade

  • 2 tbsp sumac + more for serving
  • 3 tbsp soya sauce – shoyu or GF tamari type
  • 2 tbsp ginger paste
  • 4 large cloves of garlic, crushed
  • 1/2 tsp mild chilli powder (less if you don’t tolerate much heat)
  • 1 tbsp agave or date syrup
  • Black pepper and salt to taste
  • 450g extra firm plain tofu, such as Oasis or Viana brand. Cut into 8 ‘steaks’ and pat dry.

Vegetables

  • 2-3 tbsp plain oil, eg cold-pressed rapeseed, plain vegetable oil or similar – reduce or use oil spray for a low-fat/diabetic option, but you’ll need a non-stick pan or wok for this
  • 300g broccoli, (stem peeled) and cut into florets
  • 150g oyster mushrooms, roughly chopped
  • 150g chestnut or white mushrooms, roughly chopped

TOFU INFO:

If you can’t get hold of extra-firm tofu, use medium-firm, like Cauldron, Dragonfly or Clearspot. NB Silken tofu of any type is not suitable for stir-frying.

How to press tofu – two methods

  • Unwrap it, drain, slice into ‘steaks’ and place in a colander. Cover with a clean tea towel or kitchen towel, then a plate. Place weights or tins of food on top. Let it drain over the sink and leave for 30 minutes minimum (a few hours is best). Remove from the colander and pat dry before marinating then frying.
  • Press the tofu in a commercial tofu press if you have one

Instructions

1. Mix together the tofu marinade ingredients. Place the tofu steaks in a large dish or oven tray. Spread the marinade on top of the tofu then turn over gently and do the same on the other side. Set aside – at least 30 minutes before cooking but overnight if possible.

2. If your pan is quite small, divide the tofu/veg in two batches. Heat a large non-stick frying pan or wok until it is hot. Add the oil or oil spray.

3. Add the tofu to the hot oil and fry for a few minutes. Turn gently and fry the other side. Once the tofu is starting to cook, add the broccoli and mushrooms and cook in until the broccoli is al dente (just cooked).

4. Make sure that some of the marinade coats the broccoli and mushrooms. When everything is cooked to your liking, remove from the heat and sprinkle with a little more sumac.

5. Serve with grains of your choice.

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