Fava Bean Tofu by @fitgreenmind

2h15
Medium

4 servings

🫘

100 g

Fava Beans

💧

310 ml

Water

🧂

0.75 g

Salt

🌽

8 g

Cornstarch

🫗

15 ml

Oil

🧂

Salt

🍅

15 g

Tomato Paste

🍶

15 ml

Vinegar

🍯

15 ml

Agave Syrup

🥢

10 ml

Soy Sauce

💧

3 tbsp

Water

🍚

330 g

Wild Rice

🥦

270 g

Broccoli

Preparation Steps

  1. Step 1/10

    Place 100 g dried fava beans in a mixing bowl, cover generously with water, and soak overnight.

    dried fava beans
    water
    🥣mixing bowl
    🥛measuring cups

  2. Step 2/10

    Drain the soaked fava beans in a fine-mesh strainer and transfer them to the blender.

    dried fava beans
    🫗fine-mesh strainer

  3. Step 3/10

    Add 250 ml water and a pinch of salt to the blender. Blend until completely smooth.

    water
    salt
    🥛measuring cups

  4. Step 4/10

    Pour the fava bean mixture into a pot and heat over medium heat. Stir constantly until it thickens into a dense paste.

    dried fava beans
    water
    salt
    🥄spatula

  5. Step 5/10

    Transfer the thick fava bean paste to a baking dish and smooth the surface. Refrigerate until fully firm, about 90 minutes.

    dried fava beans
    🧁baking dish
    🥄spatula

  6. Step 6/10

    Remove the set fava bean tofu from the baking dish and cut it into bite-size cubes. Toss the cubes with 1 tablespoon cornstarch, 1 tablespoon vegetable oil, and a pinch of salt.

    dried fava beans
    cornstarch
    vegetable oil
    salt
    🔪knife
    🪵cutting board
    🥣mixing bowl
    🥄measuring spoons

  7. Step 7/10

    Spread the coated fava bean tofu on a baking sheet and bake at 200 °C for 15 minutes. Turn the pieces once halfway through baking.

    dried fava beans
    cornstarch
    vegetable oil
    🍪baking sheet
    🥄spatula

  8. Step 8/10

    Combine 1 tablespoon tomato paste, 1 tablespoon vinegar, 1 tablespoon agave syrup, 2 teaspoons soy sauce, and 3 tablespoons water in a pot. Whisk until smooth.

    tomato paste
    vinegar
    agave syrup
    soy sauce
    water
    🥄measuring spoons
    🥄whisk

  9. Step 9/10

    Heat the glaze over medium heat and stir constantly until slightly thickened. Add the baked fava bean tofu and toss until evenly coated.

    dried fava beans
    tomato paste
    vinegar
    agave syrup
    soy sauce
    water
    🥄spatula

  10. Step 10/10

    Divide the cooked wild rice and cooked broccoli among four serving bowls. Top each portion with glazed fava bean tofu and serve warm.

    cooked wild rice
    cooked broccoli
    dried fava beans
    🍽️serving bowls
    🥄spatula

Composition

Ingredients

Types

Water, Seasoning, Thickener, Grains, Condiment, Vegetables, Sweetener, Legumes

Ingredients

Fava beans, Water, Salt, Cornstarch, Oil, Tomato paste, Vinegar, Agave syrup, Soy sauce, Wild rice, Broccoli

Allergens

Sulfites, Soy, Gluten

Dietetics

Dietary regimen

Vegan, Vegetarian, Dairy-Free, Egg-Free, Plant-Based, High-Protein, High-Fiber

Calories

235 kcal

Macro nutrients

Protein: 11.5g, Carbohydrates: 35g, Dietary fiber: 7.5g, Fat: 6.5g, Sugars: 5.5g

Nutritional Information

Minerals

Iron: 3.1mg, Potassium: 560mg, Magnesium: 65mg, Calcium: 55mg, Sodium: 460mg

Vitamins

Vitamin C: 46mg, Vitamin K: 56mcg, Folate: 95mcg, Vitamin A: 50mcg RAE

Preparation

Time Information

Preparation

2 hours 0 minutes

Cooking

15 minutes

Overall

2 hours 15 minutes

Difficulty

Level

Medium (2/4)

Steps

10 steps

Equipments

Utensils

measuring cups, measuring spoons, mixing bowl, fine-mesh strainer, spatula, whisk, baking dish, baking sheet, knife, cutting board, serving bowls

Appliances

blender, refrigerator, oven, stovetop

Type

Type

Type Of Dish

Main Course, Plant-Based Bowl

Occasions

Lunch, Dinner, Weekday Meal

Origin

Source

Platform

instagram

Original Creator

@fitgreenmind

Origin

Cuisine

European, Contemporary Vegan

Geographic

Germany, Europe

Various

Aspect

Texture

Firm, Tender, Chewy, Crisp-edged, Glossy

Flavors

Savory, Sweet, Tangy, Umami, Mild

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 120 min (Keep covered,Do not leave longer than 2 hours), fridge : 3 days (Store in an airtight container,Cool completely before refrigerating,Keep at or below 4 °C), freezer : 2 months (Store in a freezer-safe airtight container,Freeze tofu and glaze separately if possible,Thaw overnight in the refrigerator)