Chinese-Style Mapo Tofu-Inspired Veg & Rice Bowl (~550 kcal, lighter)

Ingredients

• 120 g Firm tofu
• 120 g Cooked jasmine or medium-grain rice
• 80 g Broccoli florets or pak choi
• 50 g Mushroom
• 60 g Red or green bell pepper
• 1 Spring or scallions (includes tops and bulb) onions
• 2 cloves garlic
• 8 g fresh ginger
• 1.5 tbsp Light soy sauce
• 0.5 tbsp Doubanjiang or chilli bean paste (or mild chilli paste)
• 80 ml Low-sodium vegetable stock or water
• 0.5 tsp Cornstarch
• 1 tsp Neutral oil
• 1 tbsp Rice vinegar or lime juice
• 1 To taste black or white pepper

Method

1. 0

   Cook the rice if it isn’t already prepared and set aside.

2. 1

   Press the firm tofu gently in a clean towel to remove excess moisture, then cut into bite-sized cubes.

3. 2

   Chop broccoli/pak choi, mushrooms, pepper and spring onion into bite-sized pieces. Finely chop the garlic and ginger.

4. 3

   Heat the oil in a pan or wok over medium heat. Add garlic and ginger and cook for 30–60 seconds until fragrant.

5. 4

   Stir in the chilli bean paste (doubanjiang) or mild chilli paste and cook for 30 seconds to release its flavour.

6. 5

   Add the vegetable stock/water, soy sauce and rice vinegar or lime juice. If using cornstarch, whisk it into the liquid before adding. Simmer briefly to form a light sauce.

7. 6

   Add the tofu cubes and vegetables (broccoli/pak choi, mushrooms, pepper) to the pan. Simmer gently for 6–8 minutes, stirring occasionally, until the vegetables are tender and the tofu has absorbed some flavour.

8. 7

   Turn off the heat and stir in the spring onion. Adjust seasoning with extra soy, vinegar or pepper if needed.

9. 8

   Serve the tofu and vegetable mixture over the cooked rice. Garnish with more spring onion or chilli if you like.

Nutrition Facts