Crunchy, golden tofu with a fragrant blend of miso and turmeric, balanced by tangy mango chutney and a hint of chilli heat. The fresh, crunchy veggies and charred pineapple add vibrant colors and textures, with a sweet tropical note. This dish provides a balanced meal, rich in protein, fibre, and vitamins.
Ingredients
Makes 4
Firm Tofu 500g
Turmeric 1/2 tsp
White Miso Paste 2 tbsp
Rice Vinegar 2 tbsp
Basmati Rice 200g, dry
Breadcrumbs 40g or 1.4 oz
White Sesame Seeds 40g or 1.4 oz
Curry Powder 1 tsp
Pineapple 1/2 average
Mango Chutney 2 tbsp
Spring Onion 4
Carrot 1 large
Cucumber 1 average
White Cabbage 100g
Coriander Leaves 1 cup
Allergens: Mustard, Sesame, Soy, Wheat
Method
Slice the firm tofu into 4 even steaks.
Create a marinade by combining ½ teaspoon of ground turmeric, 2 tablespoons of miso, and 2 tablespoons of rice vinegar in a wide, shallow bowl.
Place the tofu steaks into the marinade, turning them to ensure they are thoroughly coated. Allow the tofu to marinate for at least 1 hour, flipping them halfway through. If you don’t have time, don’t worry.
Spray the breaded tofu steaks with a little 0 kcal cooking spray and bake for 30 minutes in an air fryer until they turn golden and crispy.
For the katsu dressing, combine ½ teaspoon of curry powder and 2 tablespoons of mango chutney with the reserved marinade. Stir in 50ml of water to thin it out slightly.
Core half a pineapple and cut it into 4 wedges. Pan-sear each wedge in a hot frying pan for about 3 minutes on each side until they’re nicely charred.
Thinly slice 4 spring onions, grate a carrot and cucumber and slice some white cabbage. Pluck the leaves from ½ a bunch of fresh coriander (15g).
To assemble the bowls, divide the cooked basmati rice, sliced vegetables, and coriander leaves among 4 bowls. Add the crispy tofu steaks, sliced into soldiers, and a wedge of charred pineapple to each bowl. Serve with the katsu dressing drizzled over.
Nutritional Information
Per Serving
KCAL: 565.4 | PRO: 29.6g | CARB: 72.4g | FAT: 16.4g | FIBRE: 8g