Tofu Manchurian with Peppers and Rice
- 26 mintotal time
- $1.53£1.49a serving
- 568480calories
- 2716 gprotein
Serves 4; price is an estimate. Dinner Plan is a paid weekly plan for your household and budget. You see your week before you pay.
Crisp air-fried tofu tossed in a glossy Indo-Chinese garlic, ginger and soy sauce with peppers, over rice.
Ingredients
Serves 4.
- 1½ cups long-grain white rice
- 1 lb extra-firm tofu, drained
- 4 garlic cloves, finely chopped
- 3½ tbsp fresh ginger, peeled and grated
- 1 bunch green onions, sliced, white and green parts kept apart
- 1 bell pepper, diced
- 3 tbsp cornstarch
- 2 tbsp vegetable oil
- 3 tbsp soy sauce
- 3 tbsp ketchup
- 1 tbsp apple cider vinegar
- 1 tsp sugar
- salt, to taste
- black pepper, to taste
Contains: soy. Check the label: wheat (gluten), celery, sulfites. Always read the labels if you cook for someone with an allergy.
Method
- Rinse the rice and put it in a saucepan with 2½ cups (600 ml) of water and a pinch of salt. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
- Meanwhile, heat the air fryer to 400°F. Pat the tofu dry with absorbent paper, cut it into bite-size cubes and toss with 2 tablespoons of the cornstarch, 1 tablespoon of the vegetable oil and a pinch of salt. Air-fry in a single layer for 14–16 minutes, shaking twice, until crisp and golden.
- While the tofu cooks, mix the soy sauce, ketchup, apple cider vinegar, sugar, the rest of the cornstarch, plenty of black pepper and ½ cup (120 ml) of water.
- Heat the rest of the oil in a large frying pan on high heat and stir-fry the garlic, fresh ginger, the white parts of the green onions and the bell peppers for 3 minutes. Pour in the sauce and bubble for 1–2 minutes until thick and glossy.
- Toss the tofu in the sauce, scatter with the sliced green tops and serve with the rice.
Leftovers: Tofu and sauce: fridge 2 days, reheat until piping hot. Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot.
Ingredients
Serves 4.
- 300 g long-grain rice
- 450 g firm tofu, drained
- 4 garlic cloves, finely chopped
- 20 g fresh ginger, peeled and grated
- 1 bunch spring onions, sliced, white and green parts kept apart
- 1 pepper (red, yellow or green), diced
- 3 tbsp cornflour
- 2 tbsp vegetable oil
- 3 tbsp soy sauce
- 3 tbsp tomato ketchup
- 1 tbsp cider or white wine vinegar
- 1 tsp sugar
- salt, to taste
- black pepper, to taste
Contains: soya. Check the label: gluten, celery, sulphites. Always read the labels if you cook for someone with an allergy.
Method
- Rinse the rice and put it in a saucepan with 600 ml of water and a pinch of salt. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
- Meanwhile, heat the air fryer to 200°C. Pat the tofu dry with absorbent paper, cut it into bite-size cubes and toss with 2 tablespoons of the cornflour, 1 tablespoon of the vegetable oil and a pinch of salt. Air-fry in a single layer for 14–16 minutes, shaking twice, until crisp and golden.
- While the tofu cooks, mix the soy sauce, tomato ketchup, cider or white wine vinegar, sugar, the rest of the cornflour, plenty of black pepper and 120 ml of water.
- Heat the rest of the oil in a large frying pan on high heat and stir-fry the garlic, fresh ginger, the white parts of the spring onions and the peppers for 3 minutes. Pour in the sauce and bubble for 1–2 minutes until thick and glossy.
- Toss the tofu in the sauce, scatter with the sliced green tops and serve with the rice.
Leftovers: Tofu and sauce: fridge 2 days, reheat until piping hot. Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot.
Nutrition per serving
| Calories | 568 |
|---|---|
| Protein | 27 g |
| Carbohydrate | 79 g |
| Fat | 18 g |
| Fiber | 5 g |
| Sodium | 803 mg |
| Calories | 480 |
|---|---|
| Protein | 16 g |
| Carbohydrate | 80 g |
| Fat | 13 g |
| Fibre | 5 g |
| Sodium | 773 mg |
Worked out from the ingredients, 293 g a serving; optional extras and salt to taste aren't counted. US and UK values differ a little because each uses that country's food data and products. US values from USDA FoodData Central.UK values from McCance and Widdowson's Composition of Foods Integrated Dataset 2021, under the Open Government Licence v3.0.
What it costs
About $1.53 a serving in the US (range $1.17–$2.03) and £1.49 in the UK (range £1.14–£1.97). That's the share of each ingredient this recipe uses; basics like oil, salt and spices aren't counted.
Prices are estimates. Item prices come from public price data where available (US: Bureau of Labor Statistics and USDA; UK: Office for National Statistics). Where that data has no match, we use our own estimate. Ranges set using Open Prices data (Open Food Facts, ODbL). Prices as of October 2026. How we estimate
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