Indulge in this high-protein, Asian-inspired tofu bowl that merges flavors and textures for a satisfying meal. Perfect for meal prep, this dish combines golden crispy tofu with garlic and ginger, accompanied by fresh veggies over a bed of steamed rice. Ready in under 30 minutes, each bowl offers an impressive 40g of protein, making it a nutritious choice for vegans and anyone looking to enjoy a delicious, well-balanced meal.
Ingredients
🥡 650g Extra Firm Tofu
🌽 1.5 tbsp Corn Flour
🧂 Pinch of Cracked Pepper
🧄 3-4 Minced Garlic Cloves
🥄 1 tbsp Minced Ginger
🍚 3-4 cups Cooked Rice
🥥 Drizzle of Oil for Cooking
🍚 250g Frozen Edamame Beans
🥕 1 Large Carrot, peeled and grated or julienned
🥒 1 Large Cucumber, sliced thin
🌿 Spring Onion, sliced
🍶 40ml Low-Sodium Soy Sauce
🍶 20ml Rice Vinegar or Mirin
🍁 30ml Maple Syrup
⚪️ Sesame Seeds
Instructions
1- Prepare the Tofu:
- Pat the extra firm tofu dry using a paper towel to remove excess moisture.
- Break the tofu into small, irregular chunks to maximize surface area for crisping.
- In a large bowl, toss the tofu chunks with corn flour and a pinch of cracked pepper until thoroughly coated.
2- Cook the Tofu:
- Heat a drizzle of oil in a non-stick pan over high heat.
- Add the tofu to the pan and cook until golden and crispy on all sides.
3- Prepare the Sauce:
- In a small bowl, combine soy sauce, rice vinegar or mirin, maple syrup, minced ginger, and minced garlic. Mix well.
4- Glaze the Tofu:
- Once the tofu is crispy, pour the sauce over it in the pan, ensuring each piece is evenly coated.
- Reduce the heat to low and cook for an additional 1-2 minutes, allowing the sauce to thicken slightly.
5- Prepare Veggies and Other Ingredients:
- Steam the frozen edamame beans.
- Peel and julienne or grate the carrot, and thinly slice the cucumber.
- Slice the spring onion for garnish.
6- Assemble the Bowls:
- In meal prep containers, divide the cooked rice as the base layer.
- Add the cooled tofu, edamame, carrot, and cucumber into separate sections over the rice.
- Garnish with sliced spring onion and a sprinkle of sesame seeds.
7- Storage:
- Refrigerate the containers for meal prep or freeze for later consumption.
Prep Time: 10 minutes
Cook Time: 15-20 minutes
Total Time: Approximately 30 minutes
Servings: 5 servings
Equipment:
- Paper Towel
- Large Bowl
- Non-Stick Pan (potentially "Our Place Always Pan")
- Small Bowl
- Wooden Spatula
- Vegetable Peeler/Julienne Peeler
- Chopping Board
- Knife
- Spatula/Rice Paddle
- Meal Prep Containers (e.g., Good Grips OXO Smart Seal)
Cooking Tips:
- Ensure tofu is adequately dry for optimal crispiness.
- Use high heat to sear the tofu initially for a perfect crust.
- Integrate sauce carefully to prevent burning and achieve a beautiful glaze.
#vegan #mealprep #tofubowl #highprotein #asiancuisine #quickrecipe #healthymeals
Tess Begg: https://www.youtube.com/@TessBegg