Freya Coombes shares her quick, easy recipe for a delicious crispy tofu and veggie bowl. Ready in just twenty minutes, this hearty, healthy, and flavorful vegan dish is perfect for a simple, satisfying meal.
Freya’s crispy tofu bowl with veggies and pesto makes a great lunch or dinner. Photo credit: Freya Coombes.
For those following a vegan or vegetarian diet, making sure you get all the key nutrients needed for good health is essential. Luckily, plant-based diets rich in variety can offer all the nutrition required to leave our bodies feeling healthy, strong, and most importantly, satisfied. Tofu, originating in China more than 2,000 years ago, is made from curdled soya milk, and forms a staple part of many plant-based diets.
With its naturally mild, slightly nutty flavour, tofu is incredibly absorbent and soaks up all the delicious flavours you cook it with, making it a great (and enjoyable!) plant-based protein source. Tofu bowls are versatile, perfect for meal-prep, and make a tasty lunch or dinner ideal for both on-the-go or sitting down for a meal with housemates. Follow our recipe, make it your own, and most importantly, enjoy a new go-to meal!
Ingredients:
Instead of using exacts, this recipe is ideal for trusting your judgement and following along with what you have. Use as much or as little seasoning as you would like, and see what vegetables you have to use up those leftovers.
● Rice (enough for your serving or however many people you are cooking for!)
● Tofu (firm or extra firm - depending on your preference).
● Cornflour (for coating the tofu) and producing a gorgeous crispy finish.
● Garlic powder
● Vegetables (any you have - we recommend peppers, courgette, sweetcorn, green beans and broccoli).
● Garlic (chopped).
● Mixed herbs
● Pesto (your choice, but we love OMV Grilled Red Pepper Pesto).
● Optional fresh vegetables (e.g., cucumber, tomato, avocado).
● Oil (for frying).
Asda’s OMV Grilled Red Pepper Pesto is fully vegan and adds a delicious flavour.
Photo credits: Asda.
Instructions:
Cook the rice:
- Cook your portions of rice according to package instructions or in a rice cooker, taking care not to overcook. Once done, set aside for later.
Prepare the tofu:
- Cut your tofu into small bite-sized squares, before placing in a bowl.
- Sprinkle a generous amount of cornflour over the tofu, cover the bowl, and shake until it is evenly coated. This helps create a crispy texture - you can even add garlic powder for extra flavour.
Cook the tofu:
- Heat a little oil in a pan over medium-high heat, and add the tofu pieces in a single layer. Fry without moving them for a few minutes to get a crispy edge, then flip and repeat until all sides are golden and crisp (approximately 5-10 minutes).
- Once crispy, transfer the tofu to your serving bowl.
Cook the vegetables:
- In the same pan, add a bit more oil if needed, before adding chopped vegetables of your choice. Fry with chopped garlic and a sprinkle of mixed herbs.
- Stir occasionally until the vegetables are cooked but still crisp (about 5-7 minutes).
- While the vegetables cook, chop any fresh, raw ingredients you want to add, like cucumber, tomato, and avocado.
Combine everything:
- Once the vegetables are cooked, add a spoonful or two of your chosen pesto to the pan and stir well to thoroughly coat the vegetables. Transfer them to the serving bowl alongside the tofu, garnishing with the fresh vegetables.
- Finally, spoon your cooked rice into the bowl, before sitting down and tucking in!
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