MISO TOFU NOURISH BOWLS
These wholesome, satisfying nourish bowls are filled with warming rice, veggies and sticky miso glazed tofu.
This recipe is super easy to make your own. Don’t like tofu? Try chicken, salmon or tempeh instead.
They’re dairy free (two dairy free meals in one week!) and can easily be made vegan by swapping the honey for maple syrup.
Jazz these nourish bowls up with as few or as many toppings as you like. They’re the perfect weeknight meal that’s full of goodness.
MISO TOFU NOURISH BOWLS
These wholesome, satisfying nourish bowls are filled with warming rice, veggies and sticky miso glazed tofu. Jazz them up with as few or as many toppings as you like.
Ingredients
MISO SAUCE
- 2 Tbsp mirin
- 2 Tbsp white miso paste
- 1 Tbsp honey
- 1 Tbsp rice vinegar
- 1 Tbsp water
- 2 tsp sesame oil
NOURISH BOWLS
- 500g-600g firm tofu (1lb 2oz-1lb 5oz)
- 1 small wong bok
- 1 carrot
- 1 avocado
- 2 Tbsp black and/or white sesame seeds
- 2 x 250g microwave pouches brown rice (2 x 8.8oz)
- 1 cup frozen shelled edamame beans (155g)
- 1 Tbsp peanut oil, divided
- 1 Tbsp soy sauce
- 2 Tbsp sushi ginger (optional)
- 1 handful thinly sliced dried seaweed (optional)
Instructions
MAKE MISO SAUCE
Whisk sauce ingredients together until well combined.
MAKE NOURISH BOWLS
Drain tofu and sandwich between a couple of layers of paper towels. Place a heavy chopping board on top. Leave while you prepare the other ingredients.
Shred wong bok and dice carrot into small pieces. Cut avocado into quarters and coat one side of each piece with some of the sesame seeds. Microwave rice according to instructions on packet. Place edamame in a heatproof bowl and cover with boiling water.
Cut tofu into 5-10mm (1/4in) thick slices. Heat 1/2 tablespoon peanut oil in a large frying pan on medium-high. Fry half the tofu for 2-3 minutes each side, until golden and crisp. Season with a little salt and pepper. Remove onto a plate or board and fry remaining tofu (add more oil if required).
While tofu cooks, heat remaining 1/2 tablespoon oil in a large wok on high. Stir fry carrot for a couple of minutes, then add wong bok and stir fry for another couple of minutes, until just tender. Mix in rice, then add soy sauce and 2 tablespoons of the miso sauce. Reduce heat to low to keep warm.
Once tofu is cooked, reduce heat to medium and add remaining miso sauce to empty pan. Simmer and reduce for 30 seconds. Add tofu back to pan and gently flip to coat in sauce.
SERVE
Drain edamame. Divide rice mixture between warmed serving bowls. Top with tofu, edamame, avocado and ginger. Sprinkle remaining sesame seeds on top and add seaweed, if using.
Recipe Notes
WINE MATCH: A medium-dry Riesling.
GLUTEN-FREE OPTION: Check mirin and miso paste to make sure they are gluten-free. Use gluten-free soy sauce.
INGREDIENT SWAPS / NOTES: I find 500g / 1lb 2oz is the perfect amount of tofu for this recipe, but it doesn’t seem available to purchase in that size. Use 600g / 1lb 5oz if that’s what you can find and you don’t want any left over. If you don’t like tofu, chicken tenderloins or boneless salmon fillets are a good alternative (cook in the same way - just make sure chicken is thoroughly cooked through). You could also use tempeh. Wondering what seaweed to use? The dried seaweed snack packs work well - this definitely isn’t an essential component of the meal though.
STORING AND REHEATING: Store tofu, rice and edamame together and reheat in the microwave. Add avocado, ginger, sesame seeds and seaweed before serving.
