Chilli-Garlic Tofu & Broccoli Rice Bowl
Dinner · Malaysian · Ready in 15 min · Serves 2
Tofu and broccoli seared hard, then tossed through sambal, garlic and ginger over rice. A vegan bowl carrying 34g of protein, ready in fifteen minutes.
Per serving
- Calories
- 609
- Protein
- 34 g
- Carbs
- 62 g
- Fat
- 25 g
- Fibre
- 7 g
Vitamins and minerals, % of a day’s needs
- Iron31%
- Vitamin D0%
- B120%
- Zinc33%
- Magnesium33%
- Omega-329%
- Folate34%
- Potassium14%
- Vitamin C95%
- Vitamin A7%
- Riboflavin15%
Worked out from the ingredients. How we work out our numbers
Ingredients
- 280 g Tofu
- 200 g Broccoli
- 320 g Cooked rice
- 30 g Sambal paste
- 2 tbsp Soy sauce
- 3 cloves Garlic, minced
- 10 g Ginger, grated
- 2 tsp Sesame oil
- 1 tbsp Vegetable oil
- 30 g Spring onion, sliced
Method
- 1
Cut the 280g tofu into thick cubes. Heat 1 tbsp vegetable oil in a wide pan over high heat and sear the cubes for 4 minutes, turning once, until two faces are golden.
- 2
Add the 200g broccoli, cut into small florets, with a splash of water and stir-fry over high heat for 3 minutes until the florets are bright green and still firm.
- 3
Turn the heat to medium, add 3 minced garlic cloves and 10g grated ginger and cook for 30 seconds until fragrant, then stir in 30g sambal paste, 2 tbsp soy sauce and 2 tsp sesame oil.
- 4
Add the 320g cooked rice, toss over medium heat for 2 minutes until every grain is coated and steaming.
- 5
Divide between two bowls and scatter over the 30g of sliced spring onion.
