Tofu and edamame poke bowl

Tofu and edamame poke bowl with brown rice, red cabbage, sesame, ginger and soy sauce: a hearty bowl with plant protein, fibre and lots of bite.

At a glance

• Serves 2
• Prep time: 20 min
• Cooking time: 25 min
• Total time: 45 min
• Calories: 480 kcal per serving
• Protein: 28 g
• Fat: 16 g
• Carbs: 58 g

Ingredients

• 1 block of firm tofu
• 1 handful of white sesame seeds
• 1 cup green edamame beans
• 2 spring onions
• 150g brown rice
• 2 tbsp cornflour
• 1/2 red cabbage
• 1 tbsp maple syrup
• 1 tsp grated ginger
• 3 tbsp soy sauce
• 1 tbsp soy sauce

Method

You’ll need: frying pan · chopping board · knife · grater

1. Rinse the brown rice thoroughly and cook it in water until soft but still separate. Then let it steam off briefly.
2. Press the tofu dry and cut it into cubes. Toss with the soy sauce, ginger and maple syrup, then coat lightly with the cornflour.
3. Toast the sesame seeds briefly in a dry frying pan until fragrant. Fry the tofu in olive oil or avocado oil until golden brown all over and sprinkle with a little sesame at the end.
4. Cook the edamame according to the packet instructions. Finely shred the red cabbage and slice the spring onions into rings.
5. Fill a bowl with the brown rice and arrange the red cabbage, edamame and tofu on top. Season with a little soy sauce, if you like.
6. To serve, top with the remaining spring onions and sesame and enjoy straight away.

Good to know

This bowl is simple, filling and nicely fresh. It has crunch, creaminess and just the right salty-sweet depth. The kind of meal that's unfussy and still stays interesting.

Swaps

Firm tofu → tempeh (more protein, firmer bite) Brown rice → quinoa (more protein and minerals) Cornflour → potato starch (similar binding) Maple syrup → date paste (less processed, brings sweetness and fibre)

Allergens

The bowl contains soya and sesame, both common allergens; for children, firm, finely cut components make sense, and during pregnancy well-heated tofu and fully cooked edamame are usually the safe choice. Contains: gluten (soy sauce).

Frequently asked questions

What's in tofu and edamame, nutritionally?

Both are soya products with plant protein, plus iron, magnesium and folate. Depending on how it's made, tofu also contains calcium.

Is raw red cabbage easy to tolerate?

That varies from person to person. Red cabbage brings fibre and plant compounds, but raw it can feel heavy if you have a sensitive stomach.

Which nutrients does sesame provide?

Sesame contains unsaturated fats and minerals such as calcium, copper and magnesium. The amounts per serving stay fairly moderate, though, because you usually don't use very much.

Is soy sauce an issue because of its salt content?

Yes, soy sauce contains a lot of sodium. If you react to salty food or are watching your salt overall, use it sparingly or choose a milder version.

Does ginger add much nutritionally to a bowl like this?

Ginger contains aromatic plant compounds such as gingerols. In kitchen amounts its contribution to nutrients is small, but it makes a big difference to the flavour.

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