Three grain tofu and egg stir fry recipe
Marinated tofu with rice, pearl barley and chickpeas, served with diced omelette and sweet chilli sauce.
Ingredients
- 8 eggs
- 3 tsp vegetable oil or coconut oil
- 3 tsp sesame oil
- 100 g tofu, cut into cubes
- 100 g dry brown rice, cooked
- 1 x 400g tin of chickpeas, drained
- 100 g dried pearl barley, cooked
- 4 spring onions, cut thinly on an angle
- 1 tbsp chopped coriander
- 200 g broccoli, cut into small florets
- 3 tbsp sweet chilli sauce
- 8 eggs
- 3 tsp vegetable oil or coconut oil
- 3 tsp sesame oil
- 3.5 oz tofu, cut into cubes
- 3.5 oz dry brown rice, cooked
- 1 x 400g tin of chickpeas, drained
- 3.5 oz dried pearl barley, cooked
- 4 spring onions, cut thinly on an angle
- 1 tbsp chopped coriander
- 7.1 oz broccoli, cut into small florets
- 3 tbsp sweet chilli sauce
- 8 eggs
- 3 tsp vegetable oil or coconut oil
- 3 tsp sesame oil
- 3.5 oz tofu, cut into cubes
- 3.5 oz dry brown rice, cooked
- 1 x 400g tin of chickpeas, drained
- 3.5 oz dried pearl barley, cooked
- 4 spring onions, cut thinly on an angle
- 1 tbsp chopped coriander
- 7.1 oz broccoli, cut into small florets
- 3 tbsp sweet chilli sauce
- 2 tbsp soy sauce
- 1 tbsp honey
- 2 tbsp soy sauce
- 1 tbsp honey
- 2 tbsp soy sauce
- 1 tbsp honey
Details
- Cuisine: British
- Recipe Type: Main
- Difficulty: Easy
- Preparation Time: 5 mins
- Cooking Time: 10 mins
- Serves: 4
Step-by-step
- First marinate the diced tofu in the honey and soy sauce. Leave to one side.
- Separately crack the eggs into a bowl and whisk them up. Heat a non-stick frying pan and add half the vegetable/coconut oil. Pour in the egg and make a flat omelette.
- Use a spatula to move the liquid egg around, as it cooks and sets, stop mixing. A little colour on the omelette will add flavour to the finished dish.
- Turn the omelette onto a chopping board and cut into a dice. Leave to one side.
- Heat a wok and add the other half of the vegetable/coconut oil and all the sesame oil. When the oil is hot add the tofu and fry it until it begins to colour.
- Add the broccoli and continue to stir fry for 1 minute. Add the garlic and mix in well. Add the rice, barley, chickpeas and the omelette – keep stir frying until everything is hot.
- Finally add the spring onions, coriander and sweet chilli sauce – mix together and serve in bowls.
Paul Merrett has devised this recipe for www.eggrecipes.co.uk
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