Ginger-Sesame Tofu with Bok Choy and Brown Rice

Why it works

Bok choy is a brassica, which puts it in the same family as broccoli and gives it the glucosinolates that convert to sulforaphane the moment the leaf is cut. It also cooks in ninety seconds, which is the reason it belongs in a batch dish at all: overcooked greens are why prepared lunches get abandoned, and this one goes in at the very end and stays green. Tofu contributes complete plant protein and isoflavones, and brown rice supplies magnesium, involved in several hundred enzyme reactions including the ones that govern nerve signalling. Ginger and garlic are more than seasoning here; both carry compounds with measurable anti-inflammatory activity, and using them fresh rather than powdered is what makes the difference.

Ingredients

• 400 g firm tofu, pressed and cubed
• 300 g brown rice
• 400 g bok choy, halved lengthways
• 3 tbsp soy sauce or tamari
• 2 tbsp rice vinegar
• 1 tbsp toasted sesame oil
• 2 tbsp grated fresh ginger
• 3 garlic cloves, grated
• 1 tsp cornflour mixed with 2 tbsp cold water
• 1 tbsp neutral oil, and sesame seeds to finish

Method

1. Cook the brown rice, then spread it on a tray to cool quickly so the grains stay separate.
2. Heat the neutral oil in a large pan until hot and fry the tofu in a single layer, leaving it undisturbed until it releases and has crisped, then turn to brown the other sides.
3. Add the ginger and garlic and stir for thirty seconds, no longer, or the garlic will turn bitter.
4. Pour in the soy, vinegar, and sesame oil, then the cornflour slurry, and toss until the glaze thickens and coats the tofu.
5. Add the bok choy, cover, and cook for ninety seconds until just wilted and still bright. Serve over the rice with sesame seeds.