Crispy tofu rice bowl with soy lime dressing

Rich Harris whips up a veggie rice bowl dish that's low in fat but high in flavour

DURATION 0:03:11

Tags: Tofu, rice bowl,

Recipe - Serves: 4


200g brown basmati rice
2 x 200g packs smoked tofu, drained well on
kitchen paper
2 tsp vegetable oil
200g Tenderstem broccoli, halved
150g sugar snap peas
2 carrots, cut into matchsticks
2 tbsp brown miso paste
2 tbsp reduced salt soy sauce
1 tbsp maple syrup
3 tbsp lime juice
1 red chilli, thinly sliced
Black sesame seeds, to serve


1. Preheat the oven to 220°C, gas mark 7. Simmer the rice in a medium saucepan over a high heat with plenty of water for 20-25 minutes until tender. Drain, return to the covered pan and keep warm.

2. Meanwhile, cut the tofu into 1cm slices, and brush with the oil. Place onto a baking tray and cook for 15 minutes, or until crisp at the edges.

3. Blanch the broccoli and sugar snap peas in a pan of boiling water for 1 minute. Drain, rinse in cold water, dry on a clean tea towel and mix with the carrots.

4. Mix the miso, soy, maple syrup and lime juice together. Divide the rice between 4 large bowls. Top with the vegetables, tofu, chilli and sesame seeds. Serve drizzled with the dressing.  

Nutritional Info

Typical values per serving:

Energy 1,745kJ
Fat 13.2g
Saturated Fat 2.4g
Carbohydrate 50.4g
Sugars 12.8g
Protein 23.5g
Salt 1.7g
Fibre 7.6g

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