Tofu Foo Yung

This is a more elegant version of a university staple, Egg Foo Yung. We have upgraded the ingredients and, best of all, replaced the egg with tofu. It is healthy and can be knocked up in 20 minutes so is a perfect, healthy and economical, mid-week meal. You can adapt the vegetables to suit what needs to be used up in the fridge, and, incredibly, almost everything works.


Omelette Ingredients

  • 1 tbsp rapeseed oil
  • 200g / 7 oz firm tofu, short-pressed
  • 2 tbsp almond or soya milk
  • 1/2 cup nutritional yeast
  • 1 tsp garlic powder
  • 1/2 tsp mustard powder
  • Salt and pepper

Stir Fry Ingredients

  • 1 cup rice, cooked (dry weight)
  • 1 tbsp cooking oil
  • 1 small onion
  • 2 cloves garlic
  • 1 red or green pepper, diced
  • 190g / 1 cup baby corn
  • 2 carrots
  • 200g / 7 oz chestnut mushrooms
  • 2 cups beansprouts
  • 1 tsp Chinese 5 Spice
  • 1 tbsp Tamari


Cook the rice according to instructions and while the rice is cooking, prepare the vegetables for quick assembly; dice the pepper, chop the mushrooms and finely mince the onion and garlic. Slice the carrots finely julienne style.

Next, make the omelette. Put all the omelette ingredients apart from the oil into a blender or food mixer and whizz until you have a smooth paste. Heat the oil in a non-stick frying pan and add the omelette mix. Let it brown on the underside and turn it gently in the pan. The cooked mixture will resemble scrambled egg. Remove from the heat when the mixture is cooked through and browned. Transfer the cooked omelette to a heat-proof dish and return the pan to the stove.

Add a tbsp of oil to the pan and add the onion and garlic. Cook on a medium heat for 4-5 mins and then add the rest of the vegetables; pepper, mushrooms, baby corn and carrots. Continue to cook, stirring constantly, add the Chinese five spice, beansprouts and tamari and fry for a few minutes. Add the cooked rice to the pan with the vegetables and mix well. Next, add the tofu omelette mixture and stir gently to combine. Continue to cook for 5 minutes, stirring gently, to heat through and ensure the ingredients are well mixed.

Serve immediately with an optional splash of Siracha and squeeze of lemon juice.