Tofu Omelettes with Soy Dressing and Steamed Broccoli Recipe
Introduction
These tofu omelettes with soy dressing are a delightful twist on a classic breakfast favorite. Combining the softness of tofu with fluffy eggs and a tangy, spicy soy-lime dressing, they make a satisfying and flavorful dish perfect for any time of day.
Ingredients
- 100ml low-salt soy sauce
- 1 lime, juiced
- 4 garlic cloves
- 280g extra-firm tofu, drained
- 300g frozen broccoli
- 5g piece of ginger, peeled
- ½ red chilli, deseeded and finely chopped
- 1 tbsp honey
- 3 eggs
- 2 tsp vegetable oil
- 2 x 250g pouches brown basmati rice
Instructions
- Step 1: In a shallow dish, combine 50ml soy sauce, half the lime juice, and crush 2 garlic cloves. Slice the tofu into four equal squares and add to the marinade. Cover and refrigerate for at least 20 minutes, turning the tofu halfway through.
- Step 2: Fill a medium saucepan a quarter full with water and bring to a simmer over medium heat. Place a colander over the pan, add the frozen broccoli, cover, and steam for 10 minutes or until tender.
- Step 3: Grate the remaining garlic cloves and ginger into a small bowl. Stir in the remaining soy sauce, lime juice, red chilli, and honey. Set aside to create the chilli dressing.
- Step 4: Drain the tofu from the marinade and pat it dry thoroughly. Whisk the eggs in a bowl with a pinch of salt.
- Step 5: Heat ½ teaspoon of vegetable oil in a frying pan over medium-high heat. Once hot, place one piece of tofu in the pan and pour a quarter of the whisked eggs over it. Use a fish slice to gently push the egg towards the tofu, forming a small eggy tofu square. Cook for 2–3 minutes on each side until golden. Remove and keep warm. Repeat with remaining oil, tofu, and egg portions.
- Step 6: Cook the brown basmati rice according to the package instructions.
- Step 7: Serve the tofu omelettes with steamed broccoli, rice, and drizzle with the prepared chilli soy dressing.
Tips & Variations
- For a vegan option, substitute the eggs with a chickpea flour batter or scrambled tofu.
- Add fresh herbs like coriander or spring onions to the dressing for extra freshness.
- If you prefer more heat, include the chilli seeds or add a dash of chili oil to the dressing.
- Press the tofu well before marinating to help it absorb more flavor and improve texture.
Storage
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet over low heat to maintain the tofu’s texture. The dressing can be kept separately in the fridge for up to 3 days. Avoid microwaving to prevent sogginess.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use soft tofu instead of extra-firm tofu?
Extra-firm tofu is best for this recipe as it holds its shape during cooking. Soft tofu is too delicate and may break apart when frying or marinating.
Is brown basmati rice necessary, or can I use other types?
You can substitute brown basmati rice with white basmati or jasmine rice depending on your preference, but brown rice adds nuttier flavor and extra fiber.
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Tofu Omelettes with Soy Dressing and Steamed Broccoli Recipe
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
Delicious tofu omelettes marinated in a savory soy-lime dressing, accompanied by steamed broccoli and brown basmati rice. This flavorful vegetarian dish combines the richness of eggs and tofu with a spicy soy dressing for a balanced, satisfying meal.
Ingredients
Marinade and Dressing
- 100ml low-salt soy sauce
- 1 lime, juiced
- 4 garlic cloves
- 5g piece of ginger, peeled
- ½ red chilli, deseeded and finely chopped
- 1 tbsp honey
Main Ingredients
- 280g extra-firm tofu, drained
- 3 eggs
- 2 tsp vegetable oil
- 300g frozen broccoli
- 2 x 250g pouches brown basmati rice
Instructions
- Marinate the Tofu: Put 50ml of the soy sauce and half the lime juice in a shallow dish. Crush in 2 garlic cloves. Slice the tofu into four equal squares and add to the marinade. Cover and leave to marinate in the fridge for at least 20 minutes, turning halfway through.
- Steam the Broccoli: Fill a medium saucepan a quarter full with water and bring to a simmer over medium heat. Place a colander over the pan, add the broccoli, cover, and steam for 10 minutes or until tender.
- Prepare the Dressing: Grate the remaining 2 garlic cloves and the ginger into a small bowl. Stir in the remaining soy sauce and lime juice, chopped red chilli, and honey. Set aside.
- Dry the Tofu and Whisk Eggs: Drain the tofu from the marinade and pat dry thoroughly. Whisk the eggs with a pinch of salt in a bowl.
- Cook the Tofu Omelettes: Heat ½ teaspoon of vegetable oil in a frying pan over medium-high heat. Once hot, add a piece of tofu to the pan and pour a quarter of the whisked egg over it. Use a fish slice to push the egg towards the tofu, forming a small eggy tofu square. Cook for 2-3 minutes on each side until golden, carefully turning. Set aside and keep warm. Repeat this process with the remaining oil, tofu, and egg.
- Cook the Rice: Cook the brown basmati rice following the package instructions.
- Serve: Plate the tofu omelettes with steamed broccoli and brown basmati rice. Drizzle the chilli soy dressing over the dish and enjoy.
Notes
- Ensure tofu is well dried after marinating to help the eggs adhere better during cooking.
- Adjust the amount of red chilli in the dressing to suit your preferred spice level.
- The dish can be served with other vegetables or alternative grains as desired.
- For a vegan version, substitute eggs with chickpea flour batter or tofu scramble, and omit honey or replace with maple syrup.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Frying
- Cuisine: Asian-inspired
Keywords: tofu omelette, soy dressing, steamed broccoli, brown basmati rice, vegetarian recipe, Asian-inspired dish, healthy tofu recipe
