Crispy tofu rice bowl with soy lime dressing
Punchy, fresh, high in protein and easy to prepare – this ticks all the boxes. It’s also ideal for getting ahead. Cool the rice quickly and layer it at the bottom of one-portion containers, then top with the tofu, veg, chilli and sesame. Add the dressing in a little pot and chill for up to 2 days. Dress and toss together when ready to eat. This is just one of our many and varied vegetarian recipes
- Serves4
- CourseMain meal
- Prepare10 mins
- Cook25 mins
- Total time35 mins
Ingredients
- 200g brown basmati rice
- 2 x 200g packs Taifun Organic Smoked Tofu, drained well on kitchen paper
- 2 tsp Essential Vegetable Oil
- 200g pack Tenderstem broccoli spears, halved
- 160g pack baby sugar snap peas
- 2 carrots, cut into matchsticks
- 2 tbsp brown or red miso paste
- 2 tbsp reduced-salt light soy sauce
- 1 tbsp maple syrup
- 3 tbsp lime juice
- 1 red chilli, thinly sliced
- Black sesame seeds, to serve
Method
Warm 1 tbsp oil in a saucepan over a medium heat. Add the onions, garlic (reserve half a clove) and finely chopped coriander stalks. Cook gently for 5 minutes. Meanwhile, crush the reserved garlic to a paste and mix into the yogurt. Season.
Add the rice to the pan, stir over the heat for 1 minute, then pour in 300ml just-boiled water. Stir well, season, reduce the heat to low and simmer, lid on, for 15 minutes. Turn the heat off, let it sit for 5 minutes, then chop the coriander leaves and stir through.
Meanwhile, warm the remaining oil in a large frying pan over a medium heat. Crisp the curry leaves for 1 minute, then remove to a plate, leaving the oil behind. Fry the aubergines for 5 minutes, turning until golden on all sides. Pour over 100ml water, then simmer, lid on, for 10 minutes until softened.
Mix the date and tamarind sauce with 2 tbsp water in a small bowl, then pour over the aubergines, stir to coat and simmer for 3 minutes more until sticky and saucy. Spread the garlic yogurt between 4 serving plates. Top with the sticky aubergine, pomegranate seeds, curry leaves and rice, then serve.
Cook’s tip
Make the sticky aubergine ahead of time or in a larger batch to use for a couple of meals. Keep it covered in the fridge for 2-3 days, reheating it thoroughly as needed, or use it cold in salads.
Nutritional
Typical values per serving when made using specific products in recipe
Energy | 1,650kJ/ 393kcals |
|---|---|
Fat | 14.9g |
Saturated Fat | 2.2g |
Carbohydrates | 36g |
Sugars | 8.8g |
Fibre | 4.8g |
Protein | 26.5g |
Salt | 3.3g |