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Buffalo tofu with edamame recipe
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4 ratings
Created by The Tesco Recipes team
Crispy tofu, spicy buffalo glaze and vibrant edamame – this sticky, satisfying, high-protein bowl is plant-powered and seriously delicious. See method
Ingredients
- 200g basmati rice
- 450g block extra firm tofu, drained and cut into 2½cm chunks
- 2 tbsp cornflour
- 1 tsp sweet smoked paprika
- ½ tsp onion powder
- ½ tsp garlic powder
- 300g frozen edamame beans
- 50ml Frank’s Hot Sauce
- 15g salted butter
- ½ lime, juiced
- 2 spring onions, finely sliced
- 10g fresh coriander, roughly chopped
1 of your 5 a day; high in protein, low saturated fat
Each serving contains
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Energy
1920kj
458kcal
23%
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Fat
18g
25%
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Saturates
4g
20%
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Sugars
3g
4%
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Salt
1.1g
18%
of the reference intake
Carbohydrate 39.8g
Protein 30.6g
Fibre 7.9g
Method
- Wash the rice in a sieve until the water runs clear then put in a saucepan and pour over 300ml cold water. Cover, cook over a medium heat until boiling, then reduce the heat to the lowest setting and steam for 12-15 mins, until the rice is tender and the water has been absorbed.
- Preheat your air fryer to 200°C. Alternatively, preheat your oven to gas 6, 200°C, fan 180°C. In a mixing bowl, combine the cornflour, paprika, onion powder and garlic powder with a pinch of salt. Add the tofu and toss to coat well. Air-fry for 10-12 mins, tossing halfway, until golden and crisp. If cooking in an oven, transfer to a non-stick baking tray and bake for 18-20 mins.
- Meanwhile, cook the edamame in boiling water for 2-3 mins, until heated through.
- Put the hot sauce and butter in a bowl and microwave in 10 secs bursts until the butter has melted. Add the cooked tofu and toss until well coated in the Buffalo sauce.
- Divide the rice and edamame between bowls. Season the beans with lime juice and top with the spring onions and coriander. Add the tofu and serve.
Tip: The rice should be eaten fresh but any leftover tofu and edamame can be tossed with lettuce, red pepper and lime juice to make a high-protein salad.
See more High-protein meals