Easy Balsamic Tofu and Mushroom Buns

 Easy Balsamic Tofu and Mushroom Buns

By Namit Kathoria

 

Preparation time: 10-15 min

Cooking time: 10-15 min

 

Serves 2 people (4 buns).

Ingredients:

Olive oil for shallow frying

400g tofu drained and cubed

½ green pepper diced

A few chard or spinach leaves washed and shredded

75g mushrooms sliced

 

Marinade

2 tablespoons balsamic vinegar

1 teaspoon maple syrup

1 teaspoon onion powder

2 teaspoons sesame oil

¼ teaspoon sea salt

½ teaspoon dried rosemary

½ teaspoon dried oregano

1 red chilli diced (deseeded if you want to decrease the heat)

 

 

Serve with wholegrain buns or wholegrain bread

 

Garnish with cherry tomatoes and fresh coriander

 

Preparation:

1. Drain and dice the tofu, slice the mushrooms and dice the green peppers and the chilli.
2. Make up the marinade.
3. Marinade everything you chopped in step 1 (apart from the chilli) for about 5-10 minutes or longer if you have time.
4. Start to heat up the olive oil on a high heat in a wok or frying pan. Cook the marinated mixture in there for about 6 minutes, stirring occasionally until the tofu starts to become crispy and the mushrooms start to become soft.
5. Add in the chard or the spinach and cook for another minute or until it starts to wilt.
6. Serve inside wholegrain buns or wholegrain bread slices and with halved cherry tomatoes and fresh coriander.

 

 

Where does your protein come from?

It comes from the tofu which is a good source of protein and has all of the essential amino acids that the body needs. The wholegrain bread also adds in more protein to the meal.

 

To get more inspiration for healthy plant-based recipes please see our new nutrition and recipe book “Life” which is due to come out in 2022.