Meatless Monday – Miso Marinated Tofu with and Omelette and Beansprout Salad

Do you ever cook something without really knowing anything about it? Well I try and live by the principal that to maintain a balanced diet and eat well you should know exactly what you are putting into your pan, and I have to admit that with this dish I broke my own golden rule. Shamefully I had never cooked with tofu and knew very little about it before cooking with it.

Despite having eaten it on many occasions in restaurants I always shied away from cooking it; as I have experienced both delicious tofu and tofu that tastes like the sole of an old boot, and so I was a little worried mine would replicate the latter.

Despite not really knowing what it was made from or where it came from I browsed the net for some inspirational ways of cooking it and off I went – and I have to say this dish is incredible!

Before I publish this recipe I figured I should probably do some research into tofu (so as not to appear hypocritical when I’m fighting the “know what you pin in your pan” corner) and share with you the most interesting facts I have found…..

  1. Tofu is effectively a vegan cheese – made in the same way as traditional dairy cheese using soya milk instead, and is also known as “bean curd” (which doesn’t sound quite so appetizing.)
  2. Tofu originates from China reportedly around a whopping 2000 years ago, spreading to Japan in the 8th century and wasn’t brought to the western nations until the 1960’s.
  3. From a nutritional and health perspective tofu officially rocks. Some may even claim it is amongst the most nutritious foods in the World, as it contains all of the following:
    1. A good source of protein, iron, calcium
    2. All 8 essential amino acids
    3. Essential minerals such as magnese, selenium and phosphorus.
    4. Magnesium
    5. Copper
    6. Zinc
    7. Vitamin B1
  4. Tofu is a great sponge for flavours, so make sure when cooking you pair it with something delicious otherwise you will end up with a very bland and boring dish
  5. Per portion, tofu kicks the ass out of steak as a healthy meal, e.g:


  • 70 kcal
  • 5g of fat
  • 5g of carbohydrates
  • 2g of protein

Sirloin Steak

  • 408 kcal
  • 34g of fat
  • 0g of carbohydrates
  • 25g of protein

You know what, I fell in love with this dish when I made it, and now I’ve found out even more about it I can safely say it will become a new regular dinner!


Serves 2

For the Tofu

  • 300g firm tofu
  • 1 tbsp miso paste
  • 100ml mirin
  • 50ml light soy sauce

For the Salad

  • 150g beansprouts
  • 1 yellow pepper – deseeded and sliced into thin strips
  • 50g radishes – finely sliced
  • 1 spring onion – finely sliced
  • 1 pack of mixed leaves
  • 2 eggs

For the dressing

  • 5 tbsp rice vinegar
  • 1 tbsp light soy sauce
  • 5 tbsp caster sugar
  • 1 small garlic clove – finely chopped
  • 1 cm piece ginger – peeled and finely grated
  • 5 tbsp rapeseed oil

Pre-heat the oven to 200’C

To make your tofu – wrap the block in kitchen paper and press gently to absorb the excess moisture. Unwrap and cut your tofu into 8 triangles.

Mix your miso paste in and cup with 2 tbsp of boiling water and whisk until smooth. Find a pan that is big enough to fit all your tofu in one layer and pour in the miso, mirin and soy sauce. Bring the mixture to the boil, add the tofu and simmer for 15 minutes.

Line a baking tray with parchment and carefully transfer the tofu to the tray. Bake for 15 minutes and then turn the oven off to keep warm while you finish prepping your other ingredients.

To prepare your salad, cover the beansprouts with boiling water and leave to stand for 2 minutes. Drain and leave to cool before tossing together with the onion, pepper, leaves and radishes.

Whisk together all the ingredients for the dressing and toss through the salad.

Beat the eggs together until combined and pour into a hot frying pan. Give the mixture a swirl around the pan so that it is covered and once it is starting to cook around the edges flip it over so that it is cooked on both sides (this should take about 4 minutes). Once cooked, sliced the egg into strips and add to the salad.

Divide the salad between the two plates and top with the tofu. Drizzle over any remaining glaze you have leftover from the pan and enjoy!


Nutritional Info:

  • Calories – 496
  • Fat – 21g
  • Carbs – 59g
  • Sugars – 42g
  • Protein – 25g
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