There are many benefits to including more vegetables in your diet, especially dark coloured leafy greens.
These nutrient rich veggies are a valuable source of
B group vitamins and vitamins C, E and beta-carotene which all help to support
healthy immune system function.
Green vegetables are also high in antioxidants, these help to fight oxidative damage that can be caused during the immune response as our body acts to protect itself.
Things like garlic and ginger not only add great flavour when cooking, they also contain valuable compounds for the body.
Garlic contains allicin, which helps to promote the function of our white blood cells.
Ginger contains anti-inflammatory properties, both helping to foster good health.
Serves – 4
Prep time – 10 minutes
Cook time – 25 minutes
Vegetarian
Vegan
Dairy free
Nut free
Want to make it gluten free?
Substitute soy sauce for a tamari soy sauce.
Ingredients
- 400g firm tofu, cut into 1cm cubes
- 1 tbsp cornflour
- 2 tbsp olive oil
- 2 tbsp soy sauce
- 1 tbsp chilli jam*
- 1 brown onion, thinly sliced
- 3 cloves garlic, crushed
- 3cm piece ginger, thinly sliced
- 1 broccolini bunch, cut into thirds
- 1 cup snow peas, trimmed
- 3 baby bok choy, halved
- 2 cups steamed brown rice
- Fresh coriander and fresh chilli to serve
How to make
1. Preheat oven to 200°C/180°C (fan forced) and line a large baking tray with non-stick baking paper.
2. To prepare the tofu, drain the tofu and press dry any remaining water. Place in a medium bowl. Sprinkle cornflour over and toss lightly to coat. Add half the oil, half the soy sauce and half the chilli
jam to bowl and mix well to coat the tofu. Transfer tofu cubes to baking tray and bake for 25 minutes.
3. Meanwhile, in a medium saucepan or wok heat the remaining oil, add the onion, garlic and ginger and cook for 2-3 minutes, or until softened.
4. Add broccolini to pan and cook for another 2 minutes. Add snow peas and bok choy and stir lightly. Add remaining soy sauce and chilli jam and cover, cooking for a final 3 minutes.
5. To serve, divide greens among four bowls, top with chilli tofu and serve with steamed brown rice, fresh chili and coriander.
Notes
*Chilli jam is readily available from most supermarkets. It may also be called chilli paste or chilli puree.
If you would prefer a milder version, substitute sweet chilli sauce for the chilli jam.
Nutritional information
| Kilojoules |
1870 kJ |
Protein |
21.2 g |
Carbohydrates, total
- sugars, total |
47.3 g
4.4 g
|
Fat, total
- saturated fat |
15.8 g
2.3 g |
| Sodium |
423 mg |
|
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Rachel Scoular is an avid foodie, APD Dietitian and founder of
@healthyhappyhabits