Chinese · lunch, dinner
Sweet and Salty Tofu Rice Bowl
Video by Yeung Man Cooking on YouTube · Open on YouTube
- Vegan
- Gluten-free with a swap: Use tamari and a gluten-free vegetarian oyster sauce
- Nut-free
Contains: Gluten, Sesame, Soy. Check labels on stock, sauces and spice mixes.
A single bowl with about 47 g of plant protein, mostly from 200 g of extra-firm tofu, which is also rich in calcium when calcium-set. It's a generous one-person meal of roughly 890 kcal.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 14
Method
Tap a time to watch that step in the video.
- Rinse the rice two or three times, then add ½ cup water and bring to a bubble over medium-high heat. Stir, cover, turn to medium-low and cook 15 minutes, then turn off the heat and let it steam 10 minutes more. 0:30
- Meanwhile chop the garlic and ginger, cut the broccolini into bite-size pieces, and pat the tofu dry and cut it into cubes. 1:22
- Stir the potato starch into ¼ cup water, then add the vegetarian oyster sauce, soy sauce, sesame oil and maple syrup. 3:32
- Heat a drizzle of avocado oil in a nonstick pan over medium heat and fry the tofu 3–4 minutes, then set aside. Sauté the broccolini, garlic and ginger 2–3 minutes. 4:05
- Return the tofu, pour in the sauce and stir briefly, then add ¼ cup water and simmer 3–4 minutes until glossy. Serve over the rice with green onion and sesame seeds. 5:24
Tip. Makes one large bowl; double it for two. Brown rice adds fibre (cook it longer). Any green veg works in place of broccolini.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 1
Where the energy comes from one serve
- Net carbs 47%
- Protein 21%
- Fat 32%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 76% of the 104 g of net carbs come from the jasmine or sushi rice. To cut carbs, try cauliflower rice instead, or half and half.
One serve has about 65% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Calcium High116%
1503 mg a serve, mostly from extra-firm tofu (91%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium High111%
61 µg a serve, mostly from extra-firm tofu (56%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 High84%
1.3 g a serve, mostly from extra-firm tofu (90%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K High78%
93 µg a serve, mostly from broccolini (76%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High74%
66 mg a serve, mostly from broccolini (94%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc High52%
5.7 mg a serve, mostly from extra-firm tofu (56%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium High49%
204 mg a serve, mostly from extra-firm tofu (57%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron High42%
7.6 mg a serve, mostly from extra-firm tofu (71%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 High36%
0.6 mg a serve, mostly from extra-firm tofu (32%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate High31%
123 µg a serve, mostly from extra-firm tofu (47%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium High22%
1030 mg a serve, mostly from extra-firm tofu (46%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source11%
1.7 mg a serve, mostly from avocado oil (53%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 3
Vitamin A3%
26 µg a serve, mostly from broccolini (84%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Yeung Man Cooking; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.