Sweet and Sour Tofu Stew

Chinese food is delicious but often high in salt and fat.  This dish is a healthy and delicious alternative and includes a simple homemade sweet and sour sauce.

Sweet and Sour Stew
Serves 4
Contains: soya, gluten*
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Prep Time
15 min
Cook Time
35 min
Prep Time
15 min
Cook Time
35 min
FOR THE STEW
  1. 1 large red onion
  2. 2 large carrots
  3. 1 small courgette
  4. 1/2 pack mushrooms (125 g)
  5. 1 leek
  6. 7 spring onions (3 for a garnish)
  7. 200 g tender stem broccoli
  8. 1 block tofu (400 g approx)
FOR THE SAUCE
  1. 1/2 cup tomato ketchup
  2. 1/4 cup malt vinegar*
  3. 1/4 cup brown sugar
  4. small tin of pineapple (in juice)
  5. splash of soy sauce**
  6. sprinkle of garlic powder
  7. sprinkle of paprika
  8. 300 ml water
Instructions
  1. Remove the block of tofu from its packaging and sandwich between paper towels to absorb the moisture - you can place a heavy book on top to speed up the process. Slice into squares half an inch thick and add to a pan with hot oil in so that the tofu crisps up immediately. Fry for 5-10 minutes, until the tofu pieces are golden. Remove from the heat and set aside for later
  2. Chop up all the veg into fairly large pieces. Put the carrots into a heavy based pan and toss in a splash of hot oil for 5 minutes before adding the rest of the veg to sauté.
  3. While that is cooking, prepare the sauce; in a bowl mix together the sauce ingredients along with the chopped pineapple and juice. Add the tofu and sauce to the vegetable mixture (when cooked, should take about 10-15 minutes) and simmer for 5 minutes.
  4. Serve either on its own or over a bed of noodles!
Notes
  1. * Malt vinegar does contain gluten due to the final stage of its production. However, it is termed well below the level which is safe for most coeliacs. Omit if desired.
  2. ** Omit or use gluten-free version if required
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