Serves 3
Total time: 30 minutes
Fridge life: 3 days
Protein per portion: 30G | Fibre per portion: 9G
Super easy to make, refreshing, filling, salty, creamy. Great for meal prep lunches. It will keep for 2 –3 days in the fridge – just squeeze over some lime before you dig in.
Ingredients
- 300 g (10½ oz) extra-firm tofu, crumbled into small pieces
- 1 tbsp extra virgin olive oil, for frying
- 2 tsp smoked paprika
- 2 cloves garlic, minced
- 3 tbsp tamari
- 1 large avocado, peeled and stoned
- Juice of 1 lime
- ½ small English cucumber, finely diced
- 15 g (1/2 oz/⅓ cup prepared)
- Fresh coriander, finely chopped to taste
- 200 g (7 oz/1 cup) cooked short-grain rice
- 3 tbsp sweet white miso paste
- ½ tbsp toasted sesame oil
- 2 tbsp rice wine vinegar
- 100 g (3½ oz) edamame beans
- A pinch of sea salt and black pepper to taste
For the sauce
- 4 tbsp soy yoghurt
- 1 tbsp tamari
- Squeeze of lime juice
To serve
- A pinch of nori dust to taste
- A pinch of black sesame seeds to taste
Method:
- Start by cooking the tofu. In a medium, non-stick pan on a medium heat, fry the tofu in olive oil with a large pinch of salt, for 8 minutes until it starts to turn brown and crispy.
- Add the paprika and garlic, fry for another 2 minutes, then add the tamari and turn off the heat, stirring the tofu well so it’s evenly coated.
- Next, make the cucumber and avo herby smash. To a mixing bowl, add the avocado flesh, ½ teaspoon of sea salt and the lime juice and mash it all together, then fold in the cucumber and coriander. Season to taste.
- For the sauce, in a mug or small bowl, mix the yoghurt, tamari and lime juice together. Season to taste.
- Boil the edamame for 3–5 minutes.
- Season the rice by first mixing the miso paste, sesame oil and rice wine vinegar in a bowl, then pouring it over the cooked rice and fluffing it up with a fork to distribute the flavour.
- Layer up the bowls – sauce first, then the cucumber and avo smash, the edamame and then the crumbled tofu. Top with the yoghurt tamari sauce and a sprinkling of nori dust and black sesame seeds.
Recipe from Soph's Plant Kitchen: 30 in 30 by Sophie Macfie published by Yellow Kite, £25.