Tofu Grain Bowl with Miso Tamari Sauce by @deliciouslyella

22 min

2 servings

🫘

150 g

Firm tofu

🥬

30 g

Kale

🥦

150 g

Broccoli

🫛

100 g

Frozen peas

🍚

250 g

Brown rice

🥣

2 tbsp

Brown rice miso paste

🥢

2 tbsp

Tamari

🍁

2 tbsp

Maple syrup

🍋

1

Lime

💧

2 tbsp

Water

🫒

Olive oil

  1. Place
    • Firm tofu
    • Olive oil

    Place a frying pan over medium heat, add a small drizzle of olive oil and add the tofu, cook until golden brown.

  2. Add
    • Kale
    • Broccoli
    • Frozen peas

    Add the kale, broccoli and frozen peas; cook until the kale has wilted and the broccoli is bright green and tender.

  3. Add
    • Brown rice

    Add the rice and cook until piping hot.

  4. Place
    • Brown rice miso paste
    • Tamari
    • Maple syrup

    Whilst the ingredients in the pan are cooking, place the miso, tamari, maple syrup, lime juice and water in a small bowl and whisk to combine.

  5. Pour
    • Brown rice miso paste
    • Tamari
    • Maple syrup

    Pour the sauce over the rice and vegetables in the frying pan and toss until everything is coated.

Tofu Grain Bowl with Miso Tamari Sauce by @deliciouslyella

22 min

2 servings

🫘

150 g

Firm tofu

🥬

30 g

Kale

🥦

150 g

Broccoli

🫛

100 g

Frozen peas

🍚

250 g

Brown rice

🥣

2 tbsp

Brown rice miso paste

🥢

2 tbsp

Tamari

🍁

2 tbsp

Maple syrup

🍋

1

Lime

💧

2 tbsp

Water

🫒

Olive oil

Preparation Steps

  1. Step 1/5

    Place a frying pan over medium heat, add a small drizzle of olive oil and add the tofu, cook until golden brown.

    🫘Firm tofu
    🫒Olive oil
    🍳Frying pan

  2. Step 2/5

    Add the kale, broccoli and frozen peas; cook until the kale has wilted and the broccoli is bright green and tender.

    🥬Kale
    🥦Broccoli
    🫛Frozen peas
    🍳Frying pan

  3. Step 3/5

    Add the rice and cook until piping hot.

    🍚Brown rice
    🍳Frying pan

  4. Step 4/5

    Whilst the ingredients in the pan are cooking, place the miso, tamari, maple syrup, lime juice and water in a small bowl and whisk to combine.

    🥣Brown rice miso paste
    🥢Tamari
    🍁Maple syrup
    🍋Lime
    💧Water
    🥣Small bowl
    🥄Whisk

  5. Step 5/5

    Pour the sauce over the rice and vegetables in the frying pan and toss until everything is coated.

    🥣Brown rice miso paste
    🥢Tamari
    🍁Maple syrup
    🍋Lime
    💧Water
    🍚Brown rice
    🥬Kale
    🥦Broccoli
    🫛Frozen peas
    🍳Frying pan

Composition

Ingredients

Types

Soy, Vegetables, Grains, Condiments, Sweeteners, Fruits, Other, Oils

Ingredients

Firm tofu, Kale, Broccoli, Frozen peas, Brown rice, Brown rice miso paste, Tamari, Maple syrup, Lime, Water, Olive oil

Notes

Firm tofu (cut into bite-sized pieces), Kale (1 handful, stalks removed), Broccoli (2 handfuls, cut into florets), Frozen peas (defrosted), Brown rice (cooked), Lime (juiced), Olive oil (a small drizzle, for frying the tofu)

Allergens

Soy

Dietetics

Dietary regimen

Vegan, Vegetarian, Pescatarian, Dairy-Free, Egg-Free, Nut-Free

Calories

420 kcal

Macro nutrients

Protein: 18g, Carbohydrates: 62g, Fat: 10g, Fiber: 9g, Sugars: 12g

Nutritional Information

Minerals

Iron: 3.5mg, Calcium: 150mg, Magnesium: 90mg, Potassium: 650mg, Sodium: 980mg

Vitamins

Vitamin C: 95mg, Vitamin K: 160µg, Vitamin A: 300µg, Folate: 110µg

Preparation

Time Information

Preparation

10 minutes

Cooking

12 minutes

Overall

22 minutes

Difficulty

Level

Easy (1/4)

Steps

5 steps

Equipments

Utensils

Frying pan, Small bowl, Whisk

Appliances

to inform

Type

Type

Type Of Dish

Main Course

Occasions

Everyday Meal, Meal Prep

Origin

Source

Platform

instagram

Original Creator

@deliciouslyella

Origin

Cuisine

Asian

Geographic

United Kingdom, Europe

Various

Aspect

Texture

Tender, Saucy, Crisp-tender, Chewy

Flavors

Umami, Savory, Sweet, Tangy, Citrusy

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

leftovers : 2-3 days (store in an airtight container,refrigerate promptly after cooling), reheat : a few minutes (reheat in a pan or microwave until piping hot,best eaten fresh as sauce may dry out)