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Wild Rice, Tofu & Veg in Sweet Chilli Sauce

Tofu in Sweet Chilli Sauce with Stir-fried Veggies

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: Serves 1 1x
  • Category: Lunch or Dinner
  • Method: Stove
  • Cuisine: N/A
  • Diet: Vegan


Tofu in sweet chilli sauce is the perfect mid-week family dinner. Serve with rice and steamed or stir-fried veggies.


  • 60g white and wild rice
  • 40g peas
  • 100g broccolini
  • 50g mangetout
  • 50g pak choi
  • 1 spring onion, finely chopped
  • 1 small garlic clove, finely chopped
  • 2 tablespoon sweet chilli sauce
  • 140g firm tofu, cubed


Cook rice according to the instructions on the package, adding peas once it is almost cooked. Once cooked, keep rice warm and set aside.

In the meantime, heat half a teaspoon of olive in a frying pan then add spring onions and vegetables. Fry for 2 minutes then stir in garlic and one tablespoon of sweet chilli sauce. Fry for 3 minutes or until the vegetables are tender then tip the vegetables into a bowl and keep warm.

Put half a teaspoon of olive oil into the same pan. Add tofu and brown on all sides. Then add the remaining tablespoon of sweet chilli sauce and a tablespoon of water. Turn heat down to a simmer and allow tofu to absorb some of the sauce. Take the pan off the heat.

Serve tofu with rice and stir-fried vegetables.



Use tempeh, prawns, chicken or beef instead of tofu.

Noodles also work instead of rice


  • Serving Size: Per Serving
  • Calories: 502
  • Sodium: 84mg
  • Fat: 11.4g
  • Saturated Fat: 1.7g
  • Unsaturated Fat: 0.26g
  • Carbohydrates: 70g
  • Fiber: 10.5g
  • Protein: 30g
  • Cholesterol: 0mg

Keywords: Tofu

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