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NOURISH
Recipes from the Mamawell kitchen plus guests.

Tofu, mango & lime summer fakeaway


Contributed by Nichola Ludlam-Raine.

Nichola is a UK Specialist Registered Dietitian, and can be found at www.nicsnutrition.com and on Instagram @nicsnutrition & @mummynutrition.

 

Fakeaway style recipes are a great way to feel like you’re having a little treat without the cost and the (often) high levels of saturated fat, salt or sugar included. ⁣

This recipe is PERFECT for Summer as it’s nice and light, colourful and has a delicious mix of sweet, spicy & sour flavours! I took a couple of shortcuts with the ingredients here to make it even quicker so you can sit back and enjoy your evening after a long week!⁣

Enjoy!⁣

PS if tofu isn’t your thing - feel free to use prawns/chicken or quorn instead!

Ingredients (serves 2-3)⁣

⁣1 pack of wholegrain microwave rice⁣

200g mixed frozen vegetables⁣

200g tofu, diced or crumbled⁣

80g mango, diced⁣

50g cashews⁣

2 tbsp pomegranate seeds (I used frozen!)⁣

1 small onion, diced⁣

2 tsp sesame oil⁣

1 handful of coriander, diced⁣

1 clove of garlic, diced⁣

1 thumb sized piece of ginger, grated⁣

1 tbsp low salt soy sauce⁣

1 tsp honey⁣

½ tsp chilli flakes⁣

½ tsp white wine vinegar⁣

Juice of 1 lime⁣

Method

1. Firstly, add the cashew nuts to a dry, small frying pan and heat on medium to toast for approximately 5 minutes - but keep an eye on them not to burn! Once toasted to your liking, take off the heat and leave to one side.⁣

2. Add the sesame oil to a large frying pan/wok and heat on medium. Add the diced onion and stir until turning translucent, then add the tofu and stir again for a couple of minutes until it starts to harden slightly.⁣

3. Add the mixed veg to the pan and stir for a further couple of minutes. Meanwhile, in a small jug/bowl, combine the soy sauce, honey, lime, white wine vinegar, ginger, garlic and chilli flakes to create the flavour! Pour into the pan, and mix to coat the ingredients. Heat for a couple more minutes until the vegetables are done.⁣

4️. Heat the rice in the microwave according to the instructions, and then add to the pan and stir through. Add the mango and pomegranate and mix again. Scatter with the coriander and toasted cashews, then serve!⁣


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