Experience the delightful fusion of flavours and nutrition with our Crispy Tofu Poke Bowl, a vibrant and hearty dish that promises to satisfy your cravings while nourishing your body.
This bowl’s heart is perfectly marinated crispy tofu, made from extra firm tofu marinated in a delectable blend of sweet chilli sauce, soy sauce (or tamari), rice vinegar, nutritional yeast, garlic, and fresh ginger. The tofu is then coated in cornflour for an irresistibly crispy exterior, creating a satisfying crunch with every bite.
Nestled on a bed of fluffy brown basmati rice, this poke bowl combines various textures and tastes, including julienned carrots, cooked edamame beans, and a colourful red and green cabbage mix. These fresh vegetables are visually appealing and packed with essential nutrients and vitamins, providing a refreshing contrast to the rich flavours of the tofu.
To elevate the dish further, it is drizzled with a creamy homemade satay sauce made from almond butter, sweet chilli sauce, rice vinegar, garlic, and just a touch of hot water to achieve the perfect consistency. This sauce adds a nutty richness and contributes healthy fats and protein to the meal.
Health Benefits:
- Nutrient-Rich Protein: The extra-firm tofu provides a fantastic source of plant-based protein, making it an excellent option for vegetarians and vegans. It’s also rich in essential amino acids and contains isoflavones, which may support heart health.
- Heart-Healthy Fats: The almond butter in the satay sauce is loaded with heart-healthy monounsaturated fats, which can help reduce bad cholesterol levels and lower the risk of heart disease.
- High in Fibre: The combination of brown basmati rice, edamame, carrots, and cabbage contributes dietary fibre, which aids in digestion, helps maintain a healthy weight, and supports cardiovascular health.
- Antioxidant Properties: Fresh vegetables like red and green cabbage are rich in antioxidants, including vitamin C and various phytonutrients, which can help reduce inflammation and protect the body against chronic diseases.
- Essential Micronutrients: This bowl is packed with vitamins and minerals, including vitamin A from the carrots, potassium from the edamame, and calcium from the tofu, ensuring your body gets a well-rounded intake of nutrients.
- Low Glycemic Index: Brown basmati rice has a lower glycemic index compared to white rice, which helps stabilize blood sugar levels and provides sustained energy throughout the day.
It is the perfect choice for a nourishing and delicious meal that leaves you feeling satisfied and revitalized. Enjoy it as a wholesome lunch or dinner option that combines taste, wellness, and nourishment in every bite!
Crispy Tofu Poke Bowl with Satay Sauce
Ingredients
Marinated Tofu
- 1 block extra firm tofu around 400 grms
- ½ cup sweet chilli sauce
- 2 tbsp soy sauce or tamari
- 1 tbsp rice vinegar
- 2 tbsp nutritional yeast
- 1 clove garlic minced
- 1 tbsp fresh ginger grated
- 1 tbsp cornflour (cornstarch)
Satay Sauce
- ¼ cup nut butter I used almond
- 2 tbsp sweet chilli sauce
- 1 tbsp vice vinegar
- 1 clove garlic minced
- 2 tbsp hot water
Poke Bowl ingredients
- 1½ cups brown basmati rice
- 1 medium carrot julienne
- 1 cup edamame beans cooked
- ½ cup red cabbage
- ½ cup green savor cabbage
Instructions
- The first step is to marinate the tofu. Cut the tofu into small cubes and set aside.
- Into a medium-sized bowl, place all marinade ingredients except the cornflour. Gently toss in the tofu and then let it sit in the fridge while you prep all the other ingredients.
- Next, make the peanut sauce. Add all the ingredients into a jar with a lid or a jug. Whisk together, if you have a lidded jar shake vigorously to combine. If you find it too thick then add more hot water in small amounts.
- Cook the brown basmati rice, following the instructions on the packet. While the rice is cooking, prep the other vegetables for the bowl, slice the cabbages thinly and julienne the carrot.
- Grab the marinated tofu, sprinkle over the cornflour and gently mix through. In a nonstick pan on medium heat cook the tofu, turning regularly to avoid sticking.
- Prepare the bowls spreading the rice evenly amongst all. Arrange all other ingredients around the bowl then drizzle over the satay sauce. Sprinkle with your desired topping, in my case I used sesame seeds.