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Main mealVegetarianBalancedLegumes$$

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 time20 min

Cook time15 min

Total time35 min

Servings2

Recipe

For the crispy tofu

MORI-NU, Tofu, silken, firm250 gCORN STARCH2 tbspOil, sesame, salad or cooking1 tbspSalt, table, iodized1 pinch

For the sauce

Soy sauce made from soy (tamari)3 tbspSyrups, maple1 tbspRICE VINEGAR, RICE1 tbspGinger root, raw1 tspGarlic, raw1 cloveGREEN CHILLI PASTE1 tsp

For the bowl

BASMATI RICE, BASMATI150 gBroccoli, raw150 gPeppers, bell, red, raw0.5 mediumGreen onion, (scallion), bulb and greens, root removed, raw1 mediumSeeds, sesame seeds, whole, roasted and toasted1 tbsp

Non-stick panPaper towelsPot for cooking riceSmall 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:1488.4 mg2976.8 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

1Wash 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.
2Wrap the tofu in paper towels and press it firmly to remove as much water as possible. Cut it into 2 cm cubes.
3Place the tofu cubes in a bowl, add the cornstarch and salt, and mix so that all cubes are evenly coated.
4Heat 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.
5While 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.
6Assemble 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.