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Main courseVegetarian€€

Bowl with Crispy 'Sticky' Tofu and Colorful Vegetables

Name: Bowl with Crispy 'Sticky' Tofu and Colorful Vegetables
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 2
Ingredients: 250 g MORI-NU, Tofu, silken, firm; 2 tbsp CORN STARCH; 1 tbsp Oil, sesame, salad or cooking; 1 pinch Salt, table, iodized; 3 tbsp Soy sauce made from soy (tamari); 1 tbsp Syrups, maple; 1 tbsp RICE VINEGAR, RICE; 1 tsp Ginger root, raw; 1 clove Garlic, raw; 1 tsp GREEN CHILLI PASTE; 150 g BASMATI RICE, BASMATI; 150 g Broccoli, raw; 0.5 medium Peppers, bell, red, raw; 1 medium Green onion, (scallion), bulb and greens, root removed, raw; 1 tbsp Seeds, sesame seeds, whole, roasted and toasted

Discover the perfect recipe for a bowl with crispy tofu, crunchy on the outside and juicy on the inside, combined with a sticky ginger sauce and fresh vegetables. A nutritious meal that brings an explosion of Asian flavors.

Prep time

20 min

Cook time

15 min

Total time

35 min

Servings

Recipe

For the crispy tofu

MORI-NU, Tofu, silken, firm

250 g

CORN STARCH

2 tbsp

Oil, sesame, salad or cooking

1 tbsp

Salt, table, iodized

1 pinch

For the sauce

Soy sauce made from soy (tamari)

3 tbsp

Syrups, maple

1 tbsp

RICE VINEGAR, RICE

1 tbsp

Ginger root, raw

1 tsp

Garlic, raw

1 clove

GREEN CHILLI PASTE

1 tsp

For the bowl

BASMATI RICE, BASMATI

150 g

Broccoli, raw

150 g

Peppers, bell, red, raw

0.5 medium

Green onion, (scallion), bulb and greens, root removed, raw

1 medium

Seeds, sesame seeds, whole, roasted and toasted

1 tbsp

Non-stick pan Paper towels Pot for cooking rice Small bowl

Per servingTotal

Calories:428.1 kcal856.2 kcal

Protein:17.5 g35 g

Carbohydrates:57.3 g114.6 g

Fiber:4.9 g9.7 g

Water:231.2 ml462.3 ml

Fat:14.9 g29.8 g

Micronutrients

Sugar:9.3 g18.6 g

Saturated fat:2.2 g4.4 g

Cholesterol:0 mg0 mg

Sodium:1480.7 mg2961.3 mg

Potassium:707.4 mg1414.7 mg

Calcium:184.3 mg368.6 mg

Iron:3.9 mg7.7 mg

Magnesium:93.3 mg186.5 mg

Zinc:2 mg3.9 mg

Phosphorus:252.3 mg504.6 mg

Vitamin C:105.8 mg211.6 mg

Vitamin A:70.4 µg140.7 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

Wash the rice and cook it according to the package instructions. For the last 5 minutes of cooking, place a colander with broccoli over the rice so it steams slightly.

Wrap the tofu in paper towels and press it firmly to remove as much water as possible. Cut it into 2 cm cubes.

Place the tofu cubes in a bowl, add the cornstarch and salt, and mix so that all cubes are evenly coated.

Heat the sesame oil in a pan. Fry the tofu over medium-high heat for about 8–10 minutes, until all sides are golden brown and crispy.

While frying, mix all the sauce ingredients together in a small bowl. Once the tofu is fried, reduce the heat and pour the sauce into the pan. Stir for 1–2 minutes until the sauce thickens and coats the tofu.

Assemble the meal in a bowl: cover the bottom with rice, add the broccoli, fresh peppers, and crispy tofu. Garnish with spring onion and sesame seeds.

Nutritional benefits

Thanks to its high content of fiber and plant-based protein, this meal contributes to balanced digestion and a long-lasting feeling of fullness.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.