Katsu-style tofu rice bowls

Name: Katsu-style tofu rice bowls
Total time: 40 min
Yield: 4
Ingredients: 450 g firm tofu; ½ teaspoon ground turmeric; 2 tablespoons white miso; rice vinegar; mirin; 300 g short grain brown rice; 60 g breadcrumbs; 40 g sesame seeds; olive oil; ½ teaspoon curry powder; 2 tablespoons mango chutney; ½ a pineapple; 2 fresh red chillies; 4 spring onions; 400 g mixed crunchy veg such as carrots, sugar snaps, cucumber, cabbage; ½ a bunch of fresh coriander (15g); hot chilli sauce to serve

Chargrilled pineapple & crunchy salad

“These tasty bowls have all the elements that you love about katsu, only quicker and healthier. Boasting mega flavours, including curry powder, miso and mango chutney with a side of charred pineapple, it’s going to rock your world. ”

Serves 4

Cooks In40 minutes plus marinating

DifficultyNot too tricky

Tofu Mains Healthy dinner ideas Healthy vegetarian recipes Healthy meals

Nutrition per serving

Calories 537 27%
Fat 15.5g 22%
Saturates 2.4g 12%
Sugars 13.2g 15%
Salt 0.9g 15%
Protein 19.4g 39%
Carbs 84.9g 33%
Fibre 4.9g -

Of an adult's reference intake

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Ingredients

450 g firm tofu
½ teaspoon ground turmeric
2 tablespoons white miso
rice vinegar
mirin
300 g short grain brown rice
60 g breadcrumbs
40 g sesame seeds
olive oil
½ teaspoon curry powder
2 tablespoons mango chutney
½ a pineapple
2 fresh red chillies
4 spring onions
400 g mixed crunchy veg , such as carrots, sugar snaps, cucumber, cabbage
½ a bunch of fresh coriander , (15g)
hot chilli sauce , to serve

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Method

Pat 450g of firm tofu dry with kitchen paper and slice into 4 ‘steaks’.
Combine ½ a teaspoon of ground turmeric, 1 tablespoon each of white miso and rice vinegar, and 2 tablespoons of mirin in a wide shallow bowl, and mix well.
Add the tofu steaks and turn to coat in the marinade. Set aside to let the flavours mingle for at least 1 hour, turning halfway.
Preheat the oven to 200°C/400°F/gas 6.
Cook 300g short grain brown rice according to the packet instructions, then drain. Season with 1 tablespoon of mirin and set aside.
Scatter 60g of breadcrumbs and 40g of sesame seeds over a tray or plate. Remove the tofu from the marinade (draining the excess and reserving for the dressing). Place the tofu on the tray, turning to coat in the breadcrumbs and seed mixture, until completely covered.
Drizzle with a little olive oil then transfer to an oven tray and bake for 30 minutes, or until golden and crisp.
To make the katsu dressing, add the 1 tablespoon each of white miso and rice vinegar to the reserved marinade, along with ½ a teaspoon of curry powder and 2 tablespoons of mango chutney. Stir in 50ml of water to loosen and mix well.
Core ½ a pineapple and slice into 4 wedges. Sear in a dry, screaming hot frying pan for 3 minutes on each side, or until nicely charred.
Shred 2 fresh red chillies, 4 spring onions and 400g of mixed crunchy veg by hand or in a food processor. Pick the leaves from ½ a bunch of fresh coriander (15g).
To serve, divide the rice, crunchy veg and coriander leaves between 4 bowls. Slice the crispy tofu steaks into soldiers and divide between the bowls. Add a wedge of charred pineapple and a little pot of dressing for pouring over, and tuck in! Delicious with a drizzle of hot chilli sauce.

Tips

HEALTH & NUTRITION
Tofu is a brilliant carrier of flavours, plus it’s high in protein too. It is also a source of manganese, which we need for maintaining normal bones.

FLAVOUR BOOST
If you have time, marinate your tofu overnight for next-level flavour.

EASY SWAPS
Instead of tofu, try wedges of aubergine, sweet potato or pumpkin.

LOVE YOUR LEFTOVERS
Use up any extra pineapple and chilli in a little salsa – delicious dolloped over grilled fish or meat, in a burger or taco, or a cheesy quesadilla.