Three grain tofu and egg stir fry recipe

Name: Three grain tofu and egg stir fry recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 8 eggs; 3 tsp vegetable oil or coconut oil; 3 tsp sesame oil; 100 g (3.5oz) tofu, cut into cubes; 100 g (3.5oz) dry brown rice, cooked; 1 x 400g tin of chickpeas, drained; 100 g (3.5oz) dried pearl barley, cooked; 4 spring onions, cut thinly on an angle; 1 tbsp chopped coriander; 200 g (7.1oz) broccoli, cut into small florets; 3 tbsp sweet chilli sauce; 2 tbsp soy sauce; 1 tbsp honey

Servings: persons

8 eggs
3 tsp vegetable oil or coconut oil
3 tsp sesame oil
100 g (3.5oz) tofu, cut into cubes
100 g (3.5oz) dry brown rice, cooked
1 x 400g tin of chickpeas, drained
100 g (3.5oz) dried pearl barley, cooked
4 spring onions, cut thinly on an angle
1 tbsp chopped coriander
200 g (7.1oz) broccoli, cut into small florets
3 tbsp sweet chilli sauce
2 tbsp soy sauce
1 tbsp honey

1
First marinate the diced tofu in the honey and soy sauce.
2
Leave to one side.
3
Separately crack the eggs into a bowl and whisk them up.
4
Heat a non-stick frying pan and add half the vegetable/coconut oil.
5
Pour in the egg and make a flat omelette.
6
Use a spatula to move the liquid egg around, as it cooks and sets, stop mixing.
7
A little colour on the omelette will add flavour to the finished dish.
8
Turn the omelette onto a chopping board and cut into a dice.
9
Leave to one side.
10
Heat a wok and add the other half of the vegetable/coconut oil and all the sesame oil.
11
When the oil is hot add the tofu and fry it until it begins to colour.
12
Add the broccoli and continue to stir fry for 1 minute.
13
Add the garlic and mix in well.
14
Add the rice, barley, chickpeas and the omelette keep stir frying until everything is hot.
15
Finally add the spring onions, coriander and sweet chilli sauce mix together and serve in bowls.

556

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Swap the honey for maple syrup or agave for a slightly different but equally rich sweetness.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 8 eggs, 3 tsp vegetable oil or coconut oil, 3 tsp sesame oil, 100 g (3.5oz) tofu, cut into cubes, and more.

Yes, Three grain tofu and egg stir fry recipe falls under the Vegetarian category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!