Crispy Tofu Rice Bowls with Peanut Sauce

These crispy tofu rice bowls with a spicy peanut and lime sauce make for a nutritious lunch which is super speedy and full of flavour! By combining rice, broccoli, tofu and peanuts this meal has a great balance of protein, carbs and fats. From start to finish this should only take around 30 minutes but it’s so full of flavour it will taste like it took longer. As a bonus, this recipe is also vegan!

Peanut sauce

Peanuts are not only delicious but packed with healthy fats and high-quality protein. The peanut sauce in this recipe is reminiscent of a satay sauce but without the coconut. This makes it healthier and easier to make out of store cupboard ingredients. If you do love the flavour of coconut, however, adding a little coconut cream definitely wouldn’t hurt. It also makes a great dipping sauce.

I have included half a clove of garlic in the sauce. If you don’t like the taste of raw garlic you can leave this out. Also feel free to add more or less chilli depending on how much you like spice!

Keeping down costs

Due to rising energy costs I’ve been trying not to use my oven too much. Therefore, I air-fried my broccoli. This only took 12 minutes. If you don’t have an air-fryer you could pan fry your broccoli or steam it.

Crispy tofu rice bowls: twists

I love steamed jasmine rice and think it pairs really well with the peanut sauce. But, if you want, you could serve this with any type of rice you like! If you want to save time I would recommend using microwave rice. It would also be nice with bulgar wheat or quinoa.

You could also experiment with adding extra vegetables. I think the sauce would pair well with roasted peppers or aubergines so feel free to experiment. You can use any firm tofu you like, but my favourite product is Tofoo extra firm and it is found in most major U.K. supermarkets.

Is tofu good for you?

If you are vegetarian or vegan then eating tofu is a great way to increase your protein intake. Tofu is made out of soy which is high in protein, relative to other legumes. Tofu is also high in fibre and polyphenols. It is true that some nutrients are lost during the process of converting soybeans into tofu. However, tofu is still a pretty healthy way to up your protein intake.

Tofu is also quite high in nutrients such as calcium and manganese. Calcium-set tofu is much higher in calcium than nigari-set tofu. However, because tofu is low in calories it is a very nutrient-dense food.

Do I have to add cornflour to my tofu?

If you have cornflour then this is a great way to make your tofu delicious and crispy. If you do not you can still make this recipe! Instead of adding cornflour add 2 tablespoons of soy sauce and some grated ginger and garlic to your tofu. Let it marinate and fry the tofu for around 3-4 minutes each side in a hot pan with a teaspoon of oil.

Similar recipes to my crispy tofu rice bowls

If you liked this recipe try out more of my healthy lunch and Asian-inspired recipes:

• tofu soba noodles salad
• mango and grated tofu noodle salad
• vegetarian kimbap
• vegetarian Korean army stew
• butternut squash and freekeh salad
• couscous sweet potato salad

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Broccoli and Tofu Rice Bowl with Peanut Sauce

5 from 1 vote

Roasted broccoli with crispy tofu and steamed jasmine rice. Served with a peanut, chilli and lime sauce.

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Servings: 2

Course: Main Course

Cuisine: Asian

Calories: 987

Ingredients Method

Ingredients

  

• 200g/7oz jasmine rice uncooked
• 1 small head of broccoli or half a large, broken into florets
• 2 tsp olive oil
• 300g/10.5oz extra firm tofu I like Tofoo brand
• 2 tbsp cornflour
• 2 tsp vegetable oil

Peanut Sauce

• 75g/3oz natural peanut butter
• 2 tsp light soy sauce
• 2 tbsp mirin
• 1 red chilli chopped
• 1/2 clove garlic chopped
• 1 tsp sesame oil
• 1 tsp light brown sugar
• 1/2 a lime zest and juice
• 2 tbsp water

Garnish

• 1 finely sliced spring onion green part only
• a few slices of red chilli pepper
• sesame seeds
• crushed peanuts

Method

 

1. First make the sauce. Add all the sauce ingredients to a blender and blend until smooth. Set aside.
2. Slice the tofu into 6 pieces. Place in a bowl and sprinkle with the cornflour. Stir to ensure the tofu is coated evenly coated but try not to break the tofu slices. set aside.
3. Wash and drain the rice 3-5 times. Place the drained rice in a heavy-bottomed saucepan with a tight fitting lid. Pour in 260ml/7.5oz of water and cover the pan.
4. Bring to a boil. Once boiling bring down the heat to low and steam for 6 minutes. After 6 minutes take off the heat but leave the lid on for 10 more minutes.
5. Whilst the rice is cooking place your broccoli in an air-fryer basket and sprinkle with a pinch of sea salt and pour over the olive oil. Mix to coat evenly.
6. Air fry at 150℃/300℉ for 12 minutes, shaking halfway through. If you do not have an air-fryer, steam the broccoli for 8 minutes. Alternatively add the olive oil to a medium frying pan and fry the broccoli for 3 minutes. Next add in a couple of tablespoons of water and continue to cook for 4 minutes adding more water if necessary.
7. Whilst the broccoli is cooking, heat the vegetable oil in a large frying pan on a medium-high heat. Add in your tofu in one layer and cook each piece for 3-4 minutes on each side, until golden brown all over.
8. Once everything is cooked divide the tofu, rice and broccoli evenly between two bowls. Pour over the sauce and garnish with some spring onion, chilli, a shake of sesame seeds and a sprinkle of crushed peanuts. Serve!