3 June, 2023

Are you missing your favourite takeaway? Why not try the ultimate fakeaway with salt and pepper tofu and crispy ‘seaweed’? By making this super easy dish at home instead of ordering a takeaway, you’re saving money, those hidden calories and the nasty chemicals in the packaging!

Serves: 2

Preparation time: 40 minutes 


120g shredded spring greens

130g brown or wholemeal rice

280g plain tofu

1 tbsp light soy sauce

3 garlic cloves

1 red chilli

1 onion

1 pepper

1 tsp five spice mix

4 tsp cornflour

Drizzle of vegetable oil

Pinch of salt and pepper


  1. Preheat the oven to 140 degrees (120 degrees fan) gas mark 1.
  2. Add your spring greens to a large baking tray with a drizzle of vegetable oil, mix everything up and put the tray in the oven for 20-30 minutes until it is nice and crispy (this will be your seaweed).
  3. Cook your rice in a pot of boiling water for approx. 30 minutes (check the instructions on the pack).
  4. Drain the tofu, pat dry and cut into bite-size pieces. Add it to a bowl with a tablespoon of soy sauce and leave it to marinate.
  5. Peel and slice two of the garlic cloves and the red chilli and cut the onion into wedges. You can leave out the chilli and garlic if you don’t like either!
  6. Deseed the pepper and cut into bite-sized pieces.
  7. Add half a teaspoon of five-spice mix along with cornflour to the bowl with the tofu and mix up until tofu is coated.
  8. Heat a frying pan (where possible, avoid using non-stick cookware) with a drizzle of oil, add the tofu and cook for around 5 minutes until golden and crispy.
  9. Add the onion wedges, pepper, sliced garlic, and half of the sliced chilli to the pan along with a pinch of salt and pepper and cook for a further 5 minutes until the vegetables soften.

To serve:

  • Serve your salt and pepper tofu with the cooked rice, crispy seaweed and a splash of soy sauce, if you like.

Why this is good for you

This dish contains tofu which is made from soy. More and more studies now show that eating soy-based foods might be beneficial in terms of breast cancer prevention.

Whole grain rice contains all parts of the grain. It’s chewy and takes a while to cook due to its tough bran exterior. It provides more fibre and several vitamins and minerals compared to its white counterpart. More and more studies show that a diet high in fibre is associated with a decreased breast cancer risk.

Enjoyed this recipe and are craving more like this? Breast Cancer Uk’s brand new recipe e-book is out now! Download (for free) ‘Organic Flavours’ today. What are you waiting for? Get cooking. 

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