Free Healthy Recipe - Minced Tofu & Mushrooms

Dairy free, Wheat Free

"I was scared at the mention of tofu" was the comment from one of my tasting testers the other day when she tried this dish. Not being a fan of tofu she tentatively helped herself to a miniscule serve before diving in for more.

Tofu boiled, minced and dressed with flavour is a master disguise. You'd be forgiven for believing you were eating minced chicken. A clean, light recipe perfect for those who are on a detox.

500 grams firm tofu
300 grams mushrooms, finely chopped
1 red chilli finely chopped
1 lemon juiced
2½ tbsp tamari
6 shallots thinly sliced
3 tbsp pine nuts
3 coriander roots finely chopped
1 tbsp olive oil
2 bunches broccolini

Cut the tofu into cubes and place in a pan with water. Bring to the boil until the tofu rises to the surface of the water. Drain the water and add the tofu to a food processor. Mince the tofu into small pieces. In a small pan dry roast the pine nuts until golden taking care not to burn them.
Remove from the heat and set aside.

Heat a wok over a high heat until hot before adding the oil, mushrooms chilli and crushed coriander root. Stir-fry for 4 minutes. Add the minced tofu and stir-fry for a further 2 minutes. Add the shoyu and most of the shallots (reserving some for decoration) Stir through the lemon, pine nuts and coriander leaves.

Serve with steamed brown rice or quinoa.

Makes 4 servings

Scale recipe to serves

Prep Time: 15 mins
Cooking Time: 15 mins
Ready in: 30 mins

Suitable for:
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Nutritional Information - Per Serve
Kj 1795 kj
Calories 429 kcal
Fat 19.8 g
Saturated Fat 2.3 g
Total Carbohydrate 37.2 g
Total Protein 24.7 g
Fibre 9 g

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