Vegan Buckwheat with Vegetables and Crispy Tofu
shared by Кухня Nibblore
Fluffy buckwheat, golden tofu and colourful vegetables make this a satisfying meal packed with plant-based protein. Frying the tofu separately gives it a crisp crust before it is tossed with the vegetables and a tangy mustard dressing. It is an easy, well-rounded option for a weekday lunch or dinner. • For better browning, press the cut tofu between towels under a weight for 10–15 minutes before coating it in starch. • Do not stir the buckwheat while it cooks; this helps the groats retain their shape and stay fluffy rather than turning mushy. • For a reliably gluten-free dish, check that the buckwheat, starch, mustard and tamari are labelled gluten-free and free from cross-contamination. • Replace the broccoli with the same amount of cauliflower or green beans. • Cornstarch can replace the potato starch in the same quantity. • Sugar-free Dijon mustard can replace Russian mustard, though the flavour will be milder. • Replace the dill with parsley or a mixture of parsley and green onions. Store the cooled dish in an airtight container in the refrigerator for up to 3 days. Reheat in a covered frying pan over medium heat for 5–7 minutes with 1–2 tbsp water, or microwave until piping hot throughout. Freeze for up to 1 month; the vegetables and tofu will be softer after thawing.
- Total time
- 50 min
- Servings
- 4
- Difficulty
- Beginner-friendly
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Save to my cookbook — freeIngredients
- 240 gbuckwheat groats
- 480 mlwater
- ½ tspsalt, for the buckwheat
- 400 gfirm tofu, patted dry and cut into 2 cm cubes
- 3 tbsprefined sunflower oil
- 1 tbsppotato starch
- 1onion, finely diced
- 1carrot, cut into thin matchsticks
- 1red bell pepper, sliced into strips
- 200 gbroccoli, cut into small florets
- 2 clovesgarlic, finely chopped
- 2 tbspgluten-free tamari
- 1 tbspRussian mustard
- 1 tbsplemon juice
- 3 tbspwater, for the dressing
- ½ tspsmoked paprika
- ¼ tspground black pepper
- 15 gfresh dill, finely chopped
Instructions
- 1Rinse the buckwheat in a fine-mesh sieve until the water runs clear. Transfer it to a saucepan of about 2 litres, add 480 ml water and 1/2 tsp salt, then bring to a boil over high heat. Reduce the heat to low, cover and cook for 15–17 minutes, until all the water has been absorbed. Remove from the heat and leave covered for 7 minutes, then fluff with a fork.
- 2While the buckwheat cooks, blot the tofu cubes with paper towels. Toss them in a bowl with the potato starch and smoked paprika until evenly coated with a thin layer.
- 3Heat a large 28–30 cm frying pan over medium-high heat for 2 minutes. Add 1 1/2 tbsp sunflower oil, arrange the tofu in a single layer and fry for 8–10 minutes, turning every 2 minutes, until golden on several sides. Transfer to a plate.
- 4Return the pan to medium heat and add the remaining 1 1/2 tbsp oil. Add the onion and carrot and cook for 4 minutes, stirring frequently. Add the bell pepper and broccoli, pour in 2 tbsp water, cover and cook for 4 minutes. Remove the lid, add the garlic and fry for 1 more minute; the vegetables should be tender but still slightly crisp.
- 5In a small bowl, whisk the tamari, mustard, lemon juice, 3 tbsp water and black pepper until smooth. Pour the dressing over the vegetables and cook for 30 seconds, stirring.
- 6Add the cooked buckwheat and fried tofu to the pan. Gently stir over medium heat for 2–3 minutes, until everything is piping hot and the dressing has been absorbed. Remove from the heat, stir in the dill and serve immediately.