Tofu poke bowl
Preparation time: 30 minutes
Cooking time: 35 minutes
Serves: 4
1.5 serves of veg in each bowl
Diet and Allergies:
Preparation time: 30 minutes
Cooking time: 35 minutes
Serves: 4
1.5 serves of veg in each bowl
Diet and Allergies:
Ingredients
1 ½ cups raw brown rice or 4 cups cooked brown rice
2 tbsp salt reduced soy sauce*
2 cloves garlic, crushed
2cm ginger, peeled & minced
1 lemon, juiced
1 tsp sesame seeds
1 tsp sesame oil
400g firm tofu, drained and cut into 1 cm cubes
1 tbsp olive oil
1 avocado, sliced
2 cups red cabbage, shredded
1 large carrot, cut into ribbons
1 cucumber sliced
Method
Step 1
Cook brown rice according to the packet instructions. Cool.
Step 2
Whisk the soy sauce, garlic, ginger, lemon juice, sesame seeds and sesame oil in a large bowl.
Step 3
Add the tofu and gently toss to coat. Marinate for 10 minutes. Drain and reserve the marinade.
Step 4
Heat the olive oil in a non-stick frypan over medium heat and lightly fry tofu until brown and heated through.
Step 5
Divide the rice between 4 shallow bowls. Top with the tofu, avocado, red cabbage and carrot. Drizzle with the reserved marinade.
*Gluten free if using gluten free soy sauce
Ingredient swaps:
- Sesame oil for olive oil.
- Red cabbage for lettuce or any type of cabbage.
Budget tips:
- Jarred garlic and ginger and bottled lemon juice can be used to save time and money.
- Buy brown rice in large packs. Cook extra and make your own microwave-cooked rice pouches to save money. Fill zip lock bags with 2½ cups cold cooked rice, press flat and seal. Store in the freezer for up to 3 months. Reheat in the microwave until piping hot before serving.
Reduce waste:
- Cabbage stores well in the fridge. Wrap cabbage in a clean damp cloth.
- This is a great recipe for using up leftover cooked rice.
Nutrition tips:
- Choose brown rice for a fibre boost. Fibre helps keep you fuller for longer.
- Using reduced-salt soy sauce can help you lower your sodium intake.