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Tofu bowl with vegetables

Tofu bowl with vegetables

Preparation time:
30 min
Difficulty level:

Nutritional values:

42 g
21 g
13 g


Olive oilOlive oil ¼ Teaspoon
Broccoli (fresh)Broccoli (fresh)¼ (125 g)
Garlic (fresh)Garlic (fresh)⅜ (1 g)
Ginger (fresh)Ginger (fresh) 1 ¼ g
Salt, table salt, sea saltSalt, table salt, sea salt 1 Pinch(s)
Sesame, sesame seeds (dried)Sesame, sesame seeds (dried) ¼ Teaspoon
Tomato paste (double concentrated)Tomato paste (double concentrated) ½ Teaspoon
Soy sauce, soy sauce (dark)Soy sauce, soy sauce (dark) ¼ Teaspoon
Tofu (natural)Tofu (natural) 75 g
Rice flourRice flour 3 ¾ g
Bee honey, honeyBee honey, honey ½ Teaspoon
Chili flakesChili flakes ½ Pinch(s)
Rice vinegarRice vinegar ¼ Teaspoon
Long grain rice (raw)Long grain rice (raw) 37 ½ g


Step 1:
Cook the rice according to package instructions. Then drain and leave to drain.
Step 2:
In the meantime, peel and chop the garlic. Peel and grate the ginger. Combine garlic, ginger, chili flakes, tomato paste, honey, rice flour, soy sauce and vinegar with 100 ml water and mix well.
Step 3:
Drain the tofu and squeeze it carefully. pat dry with kitchen paper and cut into cubes.
Step 4:
Heat some olive oil in a pan and fry the tofu in it for about 2 minutes per side. Remove the pan from the heat, add the marine to the tofu and mix well.
Step 5:
Clean the broccoli, wash and divide into florets. Cook in boiling salted water over medium heat for about 5 minutes. Drain and allow to steam. Serve the rice with broccoli and marinated tofu and sprinkle with sesame seeds.

Macronutrient distribution:

The recipe Tofu bowl with vegetables is composed of the following macronutrients.

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Kitchen utensils needed:

Coated pan
Coated pan
Cutting board
Cutting board
Kitchen knife
Kitchen knife
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