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How to cook marinade tofu with vegetables

Marinade tofu with vegetables

The microwave is ideal for making quick marinades. Tofu benefits greatly from being marinaded as it acts like blotting papper, soaking up all the flavors of the marinade ingredients. Use firm or regular tofu which slices easily and does not fall apart during cooking.


  • 225g (8 oz) firm tofu, cut into 2.5cm (1 in) squares

  • For the marinade

  • 75ml (3 fl oz) red wine

  • 30ml ( 2 tbsp) shoyu

  • 15ml (1 tbsp) concentrated apple juice

  • 15ml (1 tbsp) mild mustard powder

  • 2.5ml (1/2 tsp) chopped fresh rosemary

  • 2.5ml (1/2 tsp) chopped fresh sage

  • 1 clove garlic, crushed

  • For the vegetable accompaniment

  • 15ml (1 tbsp) sunflower oil

  • 350g (12 oz) leeks, cut into chunks

  • 225g (8 oz) broccoli, divided into florets

  • 100g (4 oz) turnips, cut into julienne strips

  • 100g (4 oz) carrots, cut into julienne strips

  • Salt and black pepper


  1. Mix the marinade ingredients together in a shallow dish. Add the tofu, baste well, cover and cook for 3 mins, 600W (21/2 mins, 700W; 31/2 mins, 500W), stirring once. Leave to stand for 10-15 mins.


  2. For the vegetables, put the oil in a medium dish and cook for 1 min, 600W (30 secs, 700W; 1 min, 500W). Stir in the chopped leeks and cook for 2 mins, 600W (11/2 mins, 700W; 21/2 mins, 500W).


  3. Add the broccoli, turnips and carrots. Cover and cook for 2 mins, 600W (11/2 mins, 700W; 21/2 mins, 500W).


  4. Add 30ml (2 tbsp) of the marinade, re-cover and cook for 4-5 mins, 600W (3-4 mins, 700W; 5-6 mins, 600W), stirring once. Leave to stand for 2 mins, then season to taste with salt and pepper.


  5. Meanwhile reheat the tofu, cover and cook for 2 mins, 600W (11/2 mins, 700W; 21/2mins, 500W).

  6. Serve with the vegetables and brown rice, either mixing the tofu with the vegetables or keeping them separate.

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