Tofu Bowls

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

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Crispy Tofu Bowl