Asian veggie & tofu bowl

Asian veggie & tofu bowl

Asian veggie & tofu bowl

Serves 2

Ingredients

For the Tofu

  • 200g firm tofu, cubed
  • 1 tbsp sesame oil
  • 1 tbsp soy sauce
  • 1/2 tsp garlic powder
  • 1 tsp ground ginger
  • Salt and pepper, to taste

For the Veggie Bowl

  • 1 small cucumber, julienned
  • 1/2 red capsicum, thinly sliced
  • 1 small carrot, julienned
  • 1/2 cup edamame
  • 1/4 red cabbage, thinly sliced
  • 1/4 cup coriander leaves, chopped

For the Dressing

  • 2 tbsp soy sauce
  • 1 tbsp rice vinegar
  • 1 tbsp sesame oil
  • 1 tsp honey or maple syrup
  • 1 tsp grated fresh ginger
  • 1/2 tsp chilli flakes (optional, for a spicy kick)
  • 1 tsp toasted sesame seeds (optional, for garnish)

 Method

  1. Press the tofu to remove excess moisture, then cut into cubes.
  2. In a small bowl, mix the soy sauce, garlic powder, ground ginger, salt, and pepper.
  3. Heat olive or sesame oil in a skillet over medium-high heat. Add the tofu cubes and cook for 7-10 minutes, stirring occasionally, until golden and crispy on all sides.
  4. While the tofu is cooking, prepare the vegetables by slicing the cucumber, capsicum, carrot, and cabbage, and cooking the edamame (if frozen).
  5. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, honey, grated ginger, and chilli flakes (if using). Taste and adjust seasoning as needed.
  6. In a bowl, arrange the cooked tofu, cucumber, capsicum, carrot, edamame, and red cabbage.
  7. Drizzle the dressing over the top and toss gently to combine.
  8. To serve, garnish with fresh coriander and toasted sesame seeds.

Benefits

This vibrant veggie and tofu bowl is a nutrient-packed meal offering a variety of health benefits while being naturally free of added refined sugar. Rich in plant-based protein from tofu and edamame, it supports muscle repair and satiety, while the colorful assortment of vegetables provides an array of vitamins, minerals, and antioxidants to promote overall health.

Healthy fats from sesame oil and seeds contribute to heart health and help absorb fat-soluble vitamins, while ginger and garlic add anti-inflammatory properties. With its low-carb profile and no refined sugars, this dish is an excellent choice for maintaining stable energy levels and supporting metabolic health.

 Nutritional value Per serve

  • Cal 351
  • Fat 21g
  • Carbs 23g
  • Fiber 6g
  • Protein 17g
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