Tofu, spice, and everything nice
December has finally come and a little bit of snow has already started timidly to turn the city white. So why not start this new week with a new, warm, fully vegetarian recipe specifically designed by our Nutrition Specialist and chef, Anna Caesar, to get the most out of these cold days?
Still unsure?
Read on, we’re sure you’re in for a surprise!
BAKED NUT-CRUSTED TOFU TENDERS WITH WHEAT RISOTTO AND WINTER SALAD
ingredients
FOR THE TOFU (2 portions)
– 300g firm tofu
-100ml soya sauce
-1 tbsp roasted sesame oil
-1 tbsp rice vinegar (or balsamic vinegar)
-50g nuts (pistachios, cashew, hazelnuts and/or peanuts)
-1 tbsp honey
-1/2 tbsp of the marinade from the tofu
.1/2 tbsp corn starch
q.b salt and pepper
FOR THE RISOTTO
-150ml wheat corns for cooking
-1tbsp vegetable oil for cooking
-1/2 onion
-1/2 bell pepper
-1/2 cube of vegetable or mushroom stock
-100ml of fresh, canned or frozen beans
-fresh coriander
THE SALAD (5-10 portions)
– 1kg of mixed winter vegetables (carrots, beets, beetroot, white or red cabbage, kale, onion, leek, fennel)
THE DRESSING
ASIAN STYLE
-100ml oil (rapeseed or sunflower)
-1 tbsp roasted sesame oil
-2 tbsp soy sauce
– 50ml rice/balsamic vinegar
-1 tbsp honey
-2cm fresh grated ginger
ITALIAN STYLE
-100ml olive oil
-1 tbsp salt
-2 tbsp dried thyme, oregano, garlic, basil
– 50ml balsamic vinegar
FRENCH STYLE
-100ml olive oil
-1 tbsp honey
-25ml mustard
– 50ml white vine or apple vinegar
HOW IT WORKS
THE TOFU AND WHEAT RISOTTO
- Drain the tofu and make a marinade out of soy sauce, sesame oil and vinegar and leave the tofu in this for at least 30 minutes. For more flavour, you can leave it overnight.
- Put the oven onto 200 °C.
- Chop or crush the nuts (you can use whatever nuts you prefer, preferably not salted though) and mix with the honey, corn starch and marinade from the tofu until it’s quite a sticky mixture.
- Cut the tofu into about 2 cm sticks (you stick them on a skewer if you want) and cover all the sticks all around with the sticky nut mixture. Bake in the middle of the oven for about 15-20 minutes, you want them crunchy, but keep an eye on them so they do not burn.
- Chop the onion and the bell pepper.
- Heat the oil in a medium size sauce pan, add the onion and pepper and let them fry on medium heat for about 5 minutes.
- Add the wheat corns (works as well with barley or oats make for cooking) and let them fry for a minute as well.
- Add 200 ml of water and the cube or stock and let it all simmer until the water has disappeared, usually about 10 minutes, but it will depend on the brand. Taste and a little more water if the wheat is still to firm.
- When the wheat is just about ready, add the beans and leave until they are warm. Then take it of the heat and add some freshly chopped coriander (or parsley if you prefer).
SALAD FOR A WEEK
- Peel and/or rinse the vegetables you have chosen for your salad, you can use just one or two kinds, or go crazy and mix loads of different ones.
- Coarsely grate any root vegetables, finely shred or cut the cabbage, onions, fennel and similar vegetables quite thinly.
- Pick your dressing of the week and mix it all together in a large bowl.
- You can also add chilli or bell peppers, sun-dried tomatoes, olives, roasted nuts or seeds, fresh herbs, apples, oranges, pomegranate or basically anything you like. The options are endless…
- Keep in a closed container in the fridge and it will last for 1-2 weeks, it might just get a bit less crunchy with time.
BON APPÉTIT
Curious to discover more about nutrition or ZOLA’s 3-month health journeys focused on gut health? Feel free to contact us: [email protected]