Gentle Maple-Miso Tofu & Carrot
Golden tofu, carrot, green beans and pak choi in a glossy, sweet-savoury sauce of white miso, maple syrup, ginger and rice vinegar.
makes 21 blocks, about 32p each
- Time
- 40 min15 min prep · 25 min cook
- Makes
- 21 blocks
- Cost per blockPer block
- 32p
- Calories per blockCalories
- 56 kcal
- Fibre per blockFibre
- 1.2g
Ingredients
- 400gfirm tofu, pressed, 2cm cubes
- 400gcarrots, 1cm diagonal slices
- 250gpak choi, stems and leaves sliced separately
- 150ggreen beans, 3cm lengths
- 40gwhite miso
- 30mlmaple syrup
- 30mltamari
- 20mlrice vinegar
- 20gfresh ginger, grated
- 15gcornflour
- 20mlgarlic-infused oil
- 400mlwater
- 10gsesame seeds
- 40gspring onions, green parts only, sliced
Allergens: Sesame, Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.
Nutrition
estimated| 1 block | 3 blocks | |
|---|---|---|
| Energy | 56 kcal | 168 kcal |
| Protein | 3.4g | 10.2g |
| Carbs | 5g | 15g |
| Fat | 2.8g | 8.4g |
| Fibre | 1.2g | 3.6g |
| Salt | 0.45g | 1.35g |
Method
- Step 1: Toss the tofu in 5g of the cornflour. Heat the oil in a large non-stick pan over a medium-high heat and fry the tofu for 8 minutes until golden on most sides. Lift out.
- Step 2: Add the carrots, ginger and a splash of the water. Cover and cook over a medium heat for 6 minutes until just tender.
- Step 3: Whisk the miso, maple syrup, tamari, vinegar, the rest of the cornflour and the rest of the water until smooth. Pour into the pan and bring to a simmer.
- Step 4: Add the green beans and pak choi stems for 3 minutes, then the pak choi leaves and tofu for 2 minutes until the sauce is glossy.
- Step 5: Stir in the sesame seeds and spring onion greens, then cool and freeze in 70g blocks.
Serve it
Steamed rice with a few extra sesame seeds · Over rice noodles · With quinoa and cucumber
| kcal | protein | carbs | fat | fibre | salt | |
|---|---|---|---|---|---|---|
| Per block | 56 | 3.4g | 5g | 2.8g | 1.2g | 0.45g |
| Per 3 blocks | 168 | 10.2g | 15g | 8.4g | 3.6g | 1.35g |
Cook’s notes
- Whisk the miso into the cold liquid before it goes in, so it doesn't clump in the pan.
- Broccoli florets or courgette work instead of the green beans, in the same weight.
Serve it
Steamed rice with a few extra sesame seeds · Over rice noodles · With quinoa and cucumber.
This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.
Freeze, reheat and serve
- Freeze
- Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
- Reheat
- Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
- A portion
- 3 blocks (210g) make a dinner for one adult: about 168 kcal and 10.2g protein before rice, bread or potatoes.
Gentle Maple-Miso Tofu & Carrot questions
Why cover the carrots with a splash of water?
The steam softens them quickly without browning, so they are just tender by the time the sauce goes in and keep a little bite after freezing.
Can I use brown or red miso?
Yes, but they are saltier and stronger. Use 25g and taste before adding all the tamari.
Sauces that go with it
You might also like
Updated . Nutrition, costs and yields are estimates.