Fried tofu over white rice with carrot, cucumber and edamame under a peanut and soy sauce. Vegan, fifteen minutes.
Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in15 minutes
- Prep7 min
- Cook8 min
- Serves1
Ingredients
- 150 g firm tofu
- 180 g white rice (cooked weight)
- 1 tbsp peanut butter
- 8 g soy sauce (tamari if gluten-free)
- 60 g carrots
- 60 g cucumber
- 50 g edamame (shelled, frozen)
Method
- Press and cube the tofu. Cut the carrot and cucumber into matchsticks. Cook the edamame for three minutes if frozen.
- Whisk the peanut butter, soy sauce and two tablespoons of hot water into a sauce.
- Fry the tofu in a little oil over high heat for five to six minutes, turning, until golden.
- Build the bowl: rice, then the vegetables and edamame, then the tofu, then the sauce over everything.
What this plate gives you
The tofu and the edamame between them give about 34 g of the 42 g of protein, and the peanut butter, which is the sauce, gives most of the 25 g of fat. At 644 calories it is nearly a third of a 2,000-calorie day, the rice being 180 g cooked. Whisk the peanut butter with the soy and two spoons of hot water before it goes near the pan; it turns from a paste into a sauce.
Swaps
- Half the rice: 120 calories fewer.
- Brown rice: about 4 g more fibre.
- Lime and chilli in the sauce: no change to the numbers.
Keeping it
The tofu in its sauce keeps three to four days in the fridge. The cucumber goes in when you eat.
