Whether you’re vegetarian, vegan, or want to try a meat-free meal to help save money without sacrificing protein, this rice bowl is for you! It’s quick, easy, and balanced, containing plenty of plant protein, fibre, veggies, and healthy fats. It’s perfect for lunch or dinner and uses minimal pots and pans. Many of the ingredients are cupboard staples or freezer friendly, and you can mix up the veg depending what you have in.
You will need
- A chopping board
- A knife
- A peeler
- A frying pan
- A wooden spoon
- 2 small containers, to marinate the tofu and carrot in
- A microwave
Ingredients
For the base of the bowl:
- 1 microwave rice packet - I use Veetee sticky rice as it comes pre-portioned and adds texture.
- 1 portion of plain firm tofu.
- Veggies - I use carrot, cucumber, and frozen edamame beans (it’s much easier to prep this recipe if you buy the beans rather than edamame in pods). Mushrooms are optional but are a great way to bulk out the tofu and add an extra veggie. Peppers, broccoli, and red cabbage would all be delicious here, too.
For the tofu:
- 1tsp peanut butter (I try to buy peanut butter that is just peanut and salt, and find that higher-quality peanut butter gives better results in this recipe, but any peanut butter will work in a pinch).
- 1tbsp soy sauce
- Chilli flakes (to taste)
- 1 clove of garlic, or one teaspoon of Lazy Garlic.
- 1tsp honey
- Boiling water, to loosen
Miscellaneous
- 1tsp rice wine vinegar
- 1tsp soy sauce
- 1-2tbsp sesame oil
- Siracha mayo
Method
- Chop your firm tofu into 2cm cubes, and marinate in a bowl with 1tsp soy sauce
- Using a peeler, cur lengthways down one carrot to make ribbons. Set aside and add 1tsp soy sauce and 1tsp rice wine vinegar. You can prep this in bulk and it keeps well for a few days in the fridge.
- Prep the sauce for your tofu: add the peanut butter, the other 1tbsp soy sauce, honey, and chilli flakes to a bowl, and gradually add boiling water, mixing until it has a thick sauce consistency.
- Empty your tofu into a frying pan, and cook according to package instructions; I use sesame oil to fry it in.
- While the tofu is on, cook your edamame according to package instructions (in the microwave is often easier). While it’s in, chop your cucumber, and if including, slice the mushrooms thin.
- Add the mushrooms to the pan when there is 5 minutes left on the tofu. Stir them until softened, and add the garlic when there is just over a minute left on the tofu. When everything is cooked, turn off the heat, and add the sauce, stirring until combined.
- Microwave your rice according to package instructions, and give the pan another stir. The sauce should thicken slightly.
- While this is on, plate your tofu and veg, and add the rice once cooked. Drizzle with siracha mayo for extra spice!
You can read more of the Quick Meal series by searching Quick Meals on The Courier Online.
