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🍣 Japanese · Main · Easy difficulty · Vegan

High-Fibre Japanese Tofu Steamed Ginger & Greens Plate

A high fibre steamed ginger & greens plate with tofu, grated ginger and garlic, Japanese flavours and no gluten.

Prep time
10 min
Cook time
15 min
Total time
25 min
Servings
4
Calories
365 kcal
Protein
18 g
Carbs
35 g
Fat
17 g
Course
Main

About this Japanese steamed dish

High-Fibre Japanese Tofu Steamed Ginger & Greens Plate is a Japanese main built around extra-firm tofu. It takes about 25 min from start to finish, 10 minutes of prep and 15 minutes of cooking, and serves 4.

Cooking method: steamed dish. Difficulty is rated easy. Vegan, and marked gluten-free in our data.

Good for: high fibre, under 25 minutes, light & low calorie.

Ingredients

Quantities are for 4 servings. Change the servings in the app to rescale them automatically.

  • 400 g extra-firm tofu, cubed
  • 200 g green beans or bok choy
  • 2 tbsp julienned ginger
  • 1 cup broccoli, sliced
  • Seasoning: grated ginger and garlic
  • Sauce: 2 tbsp tamari and 1 tbsp rice vinegar
  • 2 tbsp olive oil
  • Salt and black pepper, to taste

Method

  1. Step 1. Rub the tofu with grated ginger and garlic.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  2. Step 2. Bring water to a simmer under a steamer basket.

    Heat
    Medium to high
    Look for
    The oil shimmers and flows like water; a drop of water sizzles instantly.
    Why it matters
    Food added to a properly hot pan sears and browns instead of steaming and sticking.
    Avoid
    Adding food to a cold pan: it sticks, turns grey and soaks up oil.

  3. Step 3. Steam the tofu for 9 minutes until just cooked.

    Heat
    Medium, with a steady flow of steam
    Look for
    Food is just cooked through, tender but not collapsing.
    Why it matters
    Gentle, steady heat softens tough fibres and lets flavours blend without drying things out.
    Avoid
    Over-steaming. Check a minute early and keep the water from boiling dry.

  4. Step 4. Add the greens for the last 4 minutes.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  5. Step 5. Warm the sauce (2 tbsp tamari and 1 tbsp rice vinegar) and pour over the plate.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  6. Step 6. Top with the ginger and spring onion and nori strips.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

Chef's tip

Add a tablespoon of ground flax or chia for extra fibre.

Equipment you will need

  • Steamer or lidded pot
  • Heatproof plate
  • Small pan for oil

Nutrition per serving

Estimated per serving: 365 kcal, 18 g protein, 35 g carbohydrate and 17 g fat. Roughly 20% of the energy comes from protein, 38% from carbohydrate and 42% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook High-Fibre Japanese Tofu Steamed Ginger & Greens Plate

Substitutions and variations

  • Set food above the water line in a steamer or colander so it cooks by steam, not boiling.
  • Add a few slices of ginger or lemon to the water for subtle flavour.
  • Season lightly before steaming and serve sauce on the side.

Frequently asked questions about High-Fibre Japanese Tofu Steamed Ginger & Greens Plate

How long does High-Fibre Japanese Tofu Steamed Ginger & Greens Plate take to make?

It takes about 25 min in total: 10 minutes of prep and 15 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 365 kcal, with 18 g protein, 35 g carbohydrate and 17 g fat. These are estimates for the recipe's 4 servings.

Is High-Fibre Japanese Tofu Steamed Ginger & Greens Plate gluten-free?

It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.

Is it suitable for vegetarians or vegans?

Yes, it is vegan. Check labels on stock and curry pastes, which can contain animal products.

How difficult is it to cook?

It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.

Can I make High-Fibre Japanese Tofu Steamed Ginger & Greens Plate ahead or freeze it?

Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.

How many servings does it make?

This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

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