Tomato tofu with beans and basmati rice

Tomato tofu with beans

and basmati rice

Healthy because

Green beans have a particularly high content of riboflavin (B2), which plays an important role in glucose and fat metabolism. They also provide the body with fiber and vitamin C . Tomatoes also contain vitamin C and are quite healthy with high levels of minerals such as potassium, magnesium and folic acid .

Difficulty:   medium
Preparation:  30 min
Calories:         690 kcal


ingredients


•salt
•150 g225 basmati rice
•200 g300 green beans
•300 g450 tofu
•2 tbsp3 rapeseed oil
•1 1 ½ clove of garlic
•400 g600 cherry tomato
•½ tbsp¾ maple syrup
•2 tbsp3 soy sauce
•1 tsp1 ½ sriracha
•pepper
•1 tbsp1 ½ black sesame
•1 tbsp1 ½ white sesame

preparation

Kitchen appliances
1 pot, 1 knife


Preparation steps


1.Bring lightly salted water to the boil and cook rice according to the instructions on the packet. Wrap the tofu in kitchen paper and squeeze out the liquid. Remove the paper and cut the tofu into approximately 1.5 cm cubes.

2.Wash the beans, drain them, clean and cook in salted boiling water for about 10 minutes.

3.Heat oil in a pan. Put the tofu in the pan, fry for about 6 minutes over medium heat and then remove from the pan.

4th Meanwhile, peel and finely chop the garlic. Put the garlic in the hot pan and sauté. In the meantime, wash the tomatoes, quarter them and add to the pan.

5.Add maple syrup and soy sauce and simmer for about 3 minutes. Season to taste with sriracha sauce and pepper. Add tofu and simmer gently for a minute.

6.th Spread the rice and beans on two plates, add the tofu pan and sprinkle with black and white sesame seeds.

Smart tip

Nutritional values
Instead of the green beans, you can also eat chickpeas, white beans or fried zucchini with the tomato tofu. The hot chilli sauce Sriracha can be bought in supermarkets or Asian stores. Those who like it less piquant can simply leave out the sriracha sauce or use less of the heat maker.