Plant-based· VG · GF · DF

Ginger Tofu & Vegetable Braise

Name: Ginger Tofu & Vegetable Braise
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Ingredients: 400g firm tofu, pressed, 2cm cubes; 300g carrot, sliced; 250g courgette, 1cm dice; 200g pak choi, sliced; 200g broccoli, small florets (heads only); 250g frozen edamame; 40g spring onions, sliced; 30g fresh ginger, grated; 40ml tamari; 15ml maple syrup; 15g cornflour; 20ml rapeseed oil; 2 cloves garlic, crushed; 300ml water

Tofu, carrot, courgette, broccoli, pak choi and edamame in a glossy ginger and tamari sauce.

makes 24 blocks, about 31p each

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BatchJoy

batchjoy.com/recipes/ginger-tofu-and-vegetable-braise/

Illustration of a bowl of Ginger Tofu & Vegetable Braise

Time: 40 min20 min prep · 20 min cook
Makes: 24 blocks
Cost per blockPer block: 31p
Calories per blockCalories: 58 kcal
Fibre per blockFibre: 1.5g

You’ll need

Batch size

blocks

400gfirm tofu, pressed, 2cm cubes
300gcarrot, sliced
250gcourgette, 1cm dice
200gpak choi, sliced
200gbroccoli, small florets (heads only)
250gfrozen edamame
40gspring onions, sliced
30gfresh ginger, grated
40mltamari
15mlmaple syrup
15gcornflour
20mlrapeseed oil
2 clovesgarlic, crushed
300mlwater

Allergens: Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Jasmine rice · Noodles · Quinoa

Method

Step 1: Fry the tofu in half the oil until golden; set aside.
Step 2: Fry the garlic and ginger in the rest of the oil for 1 minute, then the carrot for 4 minutes.
Step 3: Add the courgette, broccoli and edamame with the water, tamari and maple syrup. Simmer 5 minutes.
Step 4: Add the pak choi, tofu and the cornflour mixed with 2 tbsp cold water. Simmer 2 minutes until glossy.
Step 5: Off the heat, stir in the spring onions. Cool and freeze.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	58	4.2g	5.1g	2.6g	1.5g	0.23g
Per 3 blocks	174	12.6g	15.3g	7.8g	4.5g	0.69g

Cook’s notes

Keep the veg just tender; they soften on reheating.
A drizzle of sesame oil at serving adds flavour; keep it to a teaspoon.
Chicken breast works instead of tofu.

Serve it

Jasmine rice · Noodles · Quinoa.

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 174 kcal and 12.6g protein before rice, bread or potatoes.

Ginger Tofu & Vegetable Braise questions

Why press the tofu?

Pressing squeezes out water so the tofu fries golden rather than steaming, and the firmer cubes hold their shape in the sauce. Wrap it in a clean tea towel under a heavy pan for 15 minutes.

Can I use tempeh instead of tofu?

Tempeh works well. Cut it into cubes and fry it until golden in the same way; it has a nuttier flavour and a firmer bite.

Can I add other vegetables?

Green beans, red pepper or a handful of spinach all work. Add the beans and pepper with the courgette, and stir the spinach in with the pak choi.