Hoisin & Garlic Tofu – Flexiseq

Hoisin & Garlic Tofu

If you’re living with joint pain or osteoarthritis, it's widely acknowledged that symptoms can be alleviated by tinkering with your diet so that mealtimes include ingredients packed with anti-inflammatory properties.

Finding recipes that get the taste buds tingling is the easiest way to switch to a healthy diet - This flavoursome hoisin and garlic tofu is so good it’s gone straight into our regular repertoire of favourite meals. Tofu is derived from soybeans which contain the same Omega-3 fatty acids found in oily fish, so introducing it into your diet can only be a good thing.

Give it a try and let us know how you liked it on Facebook.

PLEASE NOTE: If you have allergies to any of the ingredients in this or any of our other food related blog posts then it might not be suitable or safe for you. If in doubt please consult your GP or healthcare professional.

Anti-Inflammatory Ingredients

Tofu is made from soybeans which are high in fatty acids like omega-3. Omega-3 is fantastic for joint pain as it has anti-inflammatory properties. What’s more, tofu is a low calorie food that is high in protein - perfect for those looking to keep moving without putting on weight.

Garlic contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines. As a result, garlic can help fight inflammation and may even help prevent cartilage damage from arthritis.

There is still a lot of research being done into the benefits of ginger. However, what is known is that ginger contains two compounds - gingerols and shogaols - that possess anti-inflammatory and antioxidant properties.

Sesame seeds contain a compound called sesamin that has anti-inflammatory properties and antioxidants that can help protect cartilage. They might be small but they are mighty.

Broccoli is known as a superfood, and with good reason. It’s packed with calcium, known for its bone-building and strengthening attributes, is rich in vitamins C and K and contains sulforaphane which can help prevent or slow the progression of osteoarthritis.

: 2                                                                              Prep + Cook Time: 30 mins


  • 300g Tofu torn into small chunks

  • 1 clove of crushed garlic

  • 1 thumb of grated ginger

  • 200g tenderstem broccoli

  • 1 chopped spring onion

  • 1 finely chopped red chilli

  • 1 cup of jasmine rice

  • 1 tbsp cornflour

  • 3 tbsp hoisin sauce

  • 3 tbsp dark soy sauce

  • 4 tbsp water

  • 2 tbsp extra virgin olive oil

  • 2 pinches salt

  • 2 pinches pepper



  • Cook the rice as instructed on the pack.

  • While the rice is cooking, mix the cornflour, 1 pinch of salt and 1 pinch pepper in a bowl and then add the tofu to it, mixing everything together until the tofu is coated.

  • Place the tofu on a baking tray and drizzle the olive oil over it before placing in the oven at Gas Mark 7 or 220c (200c fan assisted) and bake for 20 minutes.  

  • Mix the hoisin sauce, dark soy sauce and water together in a bowl.

  • When the tofu has 10 minutes left, place the broccoli on a tray and season with 1 pinch salt and 1 pinch of pepper and put in the same oven for the remaining 10 minutes of baking.

  • Fry off the ginger, garlic and chilli with a splash of oil for 2 minutes before adding the sauce and frying on a medium heat.

  • Wait for the sauce to begin to bubble and thicken before taking the tofu out of the oven and adding it to the frying pan, making sure the sauce coats it all.

  • Place the rice into two bowls and add the tofu alongside it.

  • Garnish with the spring onions and sesame seeds and serve.


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