Recipes

Tofu Satay

(from a cookbook produced by Jenni Metcalfe for the CSIRO)

Serves 6

Total preparation time: 35 minutes (plus marinate the tofu for a few hours). Hands-on: 30 minutes, hands-free: 5 minutes

  • 2 tbsp tamari
  • 1 tsp each coriander, cumin and turmeric
  • pinch chilli powder
  • 500 g tofu, cubed
  • 2 tbsp peanut oil
  • 1/2 pineapple, peeled and cubed
  • 2 capsicums, cubed

Peanut sauce:

  • oil for cooking
  • 1 onion, chopped
  • 1 clove garlic, crushed
  • 1 cup crunchy peanut butter
  • 1 cup coconut milk
  • 1/2 tsp chilli powder
  • 2 tbsp each tamari, lime juice and oil
  • 1 tbsp raw sugar
  • 1 tbsp fish sauce

Mix tamari, coriander, cumin, turmeric and chilli in a bowl. Add tofu, cover and marinate for a few hours.

Heat oil in wok. Saute pineapple and capsicum for five minutes. Add tofu with marinade, gently warm through.

Sauce: Heat oil in a small saucepan, saute onion and garlic for 5 minutes. Add peanut butter and coconut milk; mix in remaining sauce ingredients. Simmer for 10 minutes. If too thick, add more coconut milk, water or diluted soy sauce.

Pour peanut sauce over tofu and vegetables; mix gently. Serve with rice.

Tofu and Broad Beans

Supplied by Steve Wylie and Hua Li, from the State Agricultural Biotechnology Centre at Murdoch University, WA, to Passion for Pulses, published by the Centre for Legumes in Mediterranean Agriculture and the GRDC.

Serves 4

Total preparation time: 30 minutes

  • 500 g fresh or frozen broad beans, peeled
  • 400 g firm tofu
  • 1 tbsp peanut oil
  • 1 onion, chopped
  • 2 cloves garlic, crushed
  • 2 cm fresh ginger (to taste), crushed
  • 1 fresh chilli, finely chopped
  • 1 tsp cumin (seeds or ground)
  • 1 tbsp coriander (fresh or ground)
  • pinch saffron or turmeric
  • 2 large tomatoes, chopped roughly

Cover beans with plenty of water. Boil for 5 minutes until tender. Drain, cool and peel beans. Set aside.

Boil tofu in water for 5 minutes. Drain and allow to dry for 10 minutes (or tofu can be chargrilled). Cut tofu into blocks and set aside.

Saute onion, garlic, ginger and fresh chilli in wok with a little oil. Add cumin, coriander and saffron, stirring through. Add tomatoes; continue cooking for a few minutes. Add tofu and broad beans; heat through. Serve immediately with rice.