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Main mealVegetarianBalancedVeganLegumes$

Vegan 'spring roll' bowl with crispy tofu

Name: Vegan 'spring roll' bowl with crispy tofu
Prep time: 18 min
Cook time: 15 min
Total time: 33 min
Yield: 2
Ingredients: 250 g MORI-NU, Tofu, silken, firm; 300 g Cabbage, green, raw; 1 large Carrots, mature, raw; 100 g Edamame, frozen, unprepared; 2 medium Green onion, (scallion), bulb and greens, root removed, raw; 2 clove Garlic, raw; 1 tbsp Ginger root, raw; 1 tbsp Oil, sesame, salad or cooking; 3 tbsp Soy sauce made from soy (tamari); 1 tbsp RICE VINEGAR, RICE; 1 tsp Syrups, maple; 1 tsp Sauce, hot chile, sriracha; 1 tbsp Seeds, sesame seeds, whole, roasted and toasted; Parsley, fresh

Enjoy all the flavors of popular spring rolls in the form of a healthy and quick bowl. This recipe combines crunchy cabbage, aromatic ginger, and protein-rich tofu for a perfectly balanced meal.

Prep time18 min

Cook time15 min

Total time33 min

Servings2

Recipe

For the bowl

MORI-NU, Tofu, silken, firm250 gCabbage, green, raw300 gCarrots, mature, raw1 largeEdamame, frozen, unprepared100 gGreen onion, (scallion), bulb and greens, root removed, raw2 mediumGarlic, raw2 cloveGinger root, raw1 tbspOil, sesame, salad or cooking1 tbsp

For the sauce

Soy sauce made from soy (tamari)3 tbspRICE VINEGAR, RICE1 tbspSyrups, maple1 tspSauce, hot chile, sriracha1 tsp

For garnish

Seeds, sesame seeds, whole, roasted and toasted1 tbspParsley, fresh

Wok or large panGraterSmall bowl for the sauce

Per servingTotal

Calories:333.1 kcal666.2 kcal

Protein:20.7 g41.4 g

Carbohydrates:28.4 g56.7 g

Fiber:9.4 g18.8 g

Water:364 ml727.9 ml

Fat:17.2 g34.4 g

Micronutrients

Sugar:12.6 g25.2 g

Saturated fat:2.2 g4.3 g

Cholesterol:0 mg0 mg

Sodium:1425.2 mg2850.3 mg

Potassium:1057.1 mg2114.2 mg

Calcium:242.1 mg484.1 mg

Iron:5.1 mg10.2 mg

Magnesium:131.1 mg262.2 mg

Zinc:2.6 mg5.1 mg

Phosphorus:337.4 mg674.7 mg

Vitamin C:64.4 mg128.8 mg

Vitamin A:386.5 µg773 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Thoroughly dry the tofu with a paper towel and coarsely grate it or crumble it with a fork. Grate the cabbage and carrot into thin strips.
2Heat sesame oil in a wok. Add the tofu and fry over high heat for 5–7 minutes, until golden brown and slightly crispy.
3Add the garlic and ginger and stir for 1 minute, until fragrant.
4Add the cabbage, carrot, and edamame to the pan. Fry over high heat for 3–5 minutes, until the vegetables soften slightly but remain crunchy.
5In a bowl, mix the soy sauce, rice vinegar, maple syrup, and sriracha. Pour the sauce over the contents in the wok and mix well.
6Remove from heat and stir in the chopped spring onion. Garnish with sesame seeds and fresh herbs. Serve on its own or with cooked brown rice.

Nutritional benefits

Thanks to the high content of glucosinolates in cabbage and plant-based protein in tofu, this meal supports the body's natural detoxification processes and muscle recovery.

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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.