Fava Bean Tofu by @fitgreenmind

2h15

4 servings

🫘

100 g

Fava beans

💧

350 ml

Water

🧂

0.75 g

Salt

🌽

8 g

Cornstarch

🫗

15 ml

Oil

🍅

15 g

Tomato paste

🍶

15 ml

Vinegar

🍯

15 ml

Agave syrup

🥢

10 ml

Soy sauce

🍚

330 g

Wild rice

🥦

270 g

Broccoli

  1. Place
    • dried fava beans
    • water

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

  2. Drain
    • dried fava beans

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

  3. Add
    • water
    • salt

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

  4. Pour
    • dried fava beans
    • water
    • salt

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

  5. Transfer
    • dried fava beans

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

  6. Cut
    • dried fava beans
    • cornstarch
    • vegetable oil

    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.

  7. Spread
    • dried fava beans
    • cornstarch
    • vegetable oil

    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.

  8. Combine
    • tomato paste
    • vinegar
    • agave syrup

    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.

  9. Heat
    • dried fava beans
    • tomato paste
    • vinegar

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

  10. Divide
    • cooked wild rice
    • cooked broccoli
    • dried fava beans

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

Fava Bean Tofu by @fitgreenmind

2h15

4 servings

🫘

100 g

Fava beans

💧

350 ml

Water

🧂

0.75 g

Salt

🌽

8 g

Cornstarch

🫗

15 ml

Oil

🍅

15 g

Tomato paste

🍶

15 ml

Vinegar

🍯

15 ml

Agave syrup

🥢

10 ml

Soy sauce

🍚

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

Notes

Fava beans (soaked overnight), Water (for blending with the beans, for the glaze), Salt (amount not given, mixed with tofu before baking), Cornstarch (amount not given, mixed with tofu before baking), Oil (amount not given, mixed with tofu before baking), Tomato paste (for the glaze), Vinegar (for the glaze), Agave syrup (for the glaze), Soy sauce (for the glaze), Wild rice (cooked, for serving), Broccoli (steamed, for serving)

Allergens

Sulfites, Soy, Gluten

Dietetics

Dietary regimen

Vegetarian, Dairy-Free, Egg-Free, Plant-Based, 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, Stove

Type

Type

Type Of Dish

Main Course

Occasions

Lunch, Dinner, Weekday Meal

Origin

Source

Platform

instagram

Original Creator

@fitgreenmind

Origin

Cuisine

European

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)