Tofu Foo Yung

This is a more elegant version of an old, 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 mid-week meal. You can adapt the vegetables to suit what you have in the fridge, and, incredibly, almost everything works.

Tofu Omelette Ingredients

1 tbsp rapeseed oil

200g 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

1 tbsp cooking oil

1 small onion

2 cloves garlic

1 red or green pepper, diced

190g baby corn

2 carrots

200g chestnut mushrooms

2 cups beansprouts

1 tsp Chinese 5 Spice

1 tbsp Tamari

Method

Cook the rice according to your preferred way or the instructions on the packet.

How we cook rice: heat a tbsp of cooking oil in a large saucepan. Rapeseed oil works well as it doesn’t impart any flavour. Add 1 cup of washed rice and fry for a minute or two, making sure the rice grains are covered in oil. Add three cups of water and bring to the boil, cover and simmer for 15 minutes. Take off the heat when cooked, drain and reserve for the final assembly.

While the rice is cooking, prepare the vegetables for ease at the end; dice the pepper, chop the mushrooms and finely mince the onion and garlic. Slice the carrot julienne style so it cooks quickly.

Next, make the omelette. Put all the omelette ingredients, except 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 when hot. 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. Reserve the cooked omelette in 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 rice and tofu omelette mixture, continue to cook for 5 minutes to heat through and ensure the ingredients are well mixed.

Serve immediately with an optional squeeze of Siracha.

See the fab, Yorkshire Tots to Teens creation of this dish here.

[Picture credit: Yorkshire Tots to Teens]

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