Vegetarian€€

Tropical Rice Bowl with Coconut and Tofu

A vegan coconut rice bowl combining fluffy jasmine rice, crispy tofu, and homemade teriyaki sauce for a balanced meal. A pleasant coconut flavor and a good amount of plant-based protein make for a tasty and satisfying meal.

Prep time
20 min
Cook time
25 min
Total time
45 min
Servings
4

Recipe

For the coconut rice

Rice, white, long grain, unenriched, raw
300 g
Nuts, coconut milk, canned (liquid expressed from grated meat and water)
400 ml
Water
120 ml
Salt, table, iodized
0.5 tsp
Salt, table, iodized
1 pinch
Syrups, maple
1 tsp

For the crispy tofu

MORI-NU, Tofu, silken, firm
400 g
CORN STARCH
1 tbsp
Oil, olive, extra virgin
1 tbsp

For the homemade teriyaki sauce

Soy sauce made from soy (tamari)
60 ml
Syrups, maple
30 g
RICE VINEGAR, RICE
1 tbsp
Garlic, raw
1 clove
Ginger root, raw
1 tsp

Toppings (Bowl)

Broccoli, raw
1 head
Edamame, frozen, unprepared
150 g
Avocados, raw, all commercial varieties
1 medium
Green onion, (scallion), bulb and greens, root removed, raw
1 medium
Seeds, sesame seeds, whole, roasted and toasted
1 tbsp

Per servingTotal
Calories:765.6 kcal3062.2 kcal
Protein:24 g96 g
Carbohydrates:88.8 g355.2 g
Fiber:8.4 g33.7 g
Water:350.5 ml1402 ml
Fat:37.5 g149.9 g
Micronutrients
Sugar:9.7 g38.8 g
Saturated fat:21.2 g84.7 g
Cholesterol:0 mg0 mg
Sodium:1206.2 mg4824.6 mg
Potassium:1224.5 mg4898 mg
Calcium:192.1 mg768.4 mg
Iron:7.6 mg30.2 mg
Magnesium:166.5 mg666 mg
Zinc:3.6 mg14.3 mg
Phosphorus:456.1 mg1824.4 mg
Vitamin C:86.7 mg346.9 mg
Vitamin A:29.8 µg119 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Preheat the oven to 200°C. Cut the tofu, which you have previously pressed to remove excess water, into cubes. In a bowl, gently toss it with cornstarch, oil, and a pinch of salt. Spread it out on a baking sheet and bake for 25–30 minutes, until golden and crispy. Stir halfway through baking.
2
Pour the jasmine rice into a strainer and rinse it under cold water until the water runs completely clear (about 1-2 minutes). This is key for fluffy rice that doesn't stick together.
3
In a saucepan, combine the rinsed rice, coconut milk, water, salt, and maple syrup. Bring to a boil over medium heat. Once boiling, immediately reduce the heat to minimum, cover, and cook for 15–18 minutes. Do not lift the lid. After cooking, remove from heat and let it rest, covered, for another 10 minutes.
4
While the rice is cooking, mix all the ingredients for the teriyaki sauce in a small saucepan. Cook over low heat for 3–5 minutes, until slightly thickened. Steam the broccoli and edamame (about 5 minutes) so they remain firm and vibrantly green.
5
Fluff the rice gently with a fork. Place a portion of the coconut rice in a bowl, add the baked tofu, broccoli, edamame, and avocado. Drizzle everything with teriyaki sauce and sprinkle with spring onion and sesame seeds.

Nutritional benefits

This meal aids in the body's recovery after physical activity, as the combination of soy protein (tofu, edamame) and quality carbohydrates optimally replenishes glycogen stores.

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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.