Mango Coconut Tofu Bowls

20 50 591
Ingredients Minutes Calories
Prep Cook Servings
20 min 30 min 4
Mango Coconut Tofu Bowls
Health Highlights
Coconut rice with mango and avocado.

Ingredients


1 1/2 cup Jasmine rice, dry (uncooked)
1 clove(s) Garlic (minced)
3/4 tsp Salt
1 can(s) (13.5 oz) Coconut milk, sweetened
1 cup Water
1/4 cup Lime juice (fresh)
1/2 tsp Lime peel (zest)
1/4 cup Honey
1/2 tbsp Soy sauce
1 tsp Cornstarch (for honey lime glaze)
1 pinch Salt
1 block (12oz) Tofu, regular, extra firm (pressed for at least 30 minutes, cut into 1/2 inch cubes)
2 tbsp Cornstarch (for tofu)
1 tbsp Canola oil
1 mango Mango (cut into cubes)
1 green onion (stem) Green onion (sliced)
1 avocado(s) Avocado (sliced)
1 cup shredded Red cabbage
1 tsp Red pepper flakes (crushed)
4 sprig Cilantro (coriander) (fresh; chopped)

Instructions


  1. To prepare the coconut rice, combine the uncooked rice, minced garlic, salt, coconut milk, and water in a medium pot. Cover with a lid and turn it to high heat until it reaches a boil. Once it reaches a boil, turn the heat down to low and simmer for 20 minutes. Turn the heat off and allow the pot to sit undisturbed for 10 minutes. Fluff the rice with a fork and set it aside.
  2. While the rice is cooking, prepare the honey-lime glaze. Combine the lime juice, lime zest, honey, soy sauce, and cornstarch in a bowl. Stir until the cornstarch and honey dissolve.
  3. Add a pinch of salt to the pressed tofu cubes. Sprinkle corn starch over the tofu cubes. Toss until well-coated.
  4. Heat the oil in a large skillet over medium heat. Add the tofu and fry until golden brown on each side (about 3 minutes each side). Remove the fried tofu from the pan and reduce the heat to low.
  5. Stir the prepared honey-lime glaze, and add it to the skillet. Allow the glaze to start to simmer, at which point it will thicken. Once thickened, turn the heat off. Add the fried tofu and cubed mango to the skillet and toss to coat it in the glaze.
  6. To assemble the bowls, portion the coconut rice in a bowl, then top with a scoop of the mango and tofu. Spread the green onions, avocado, red cabbage, red pepper flakes, and cilantro evenly on top of each bowl.

Notes:

More Veggies

  • Add additional vegetables, such as carrots, radish, and cucumbers as desired!

Nutrition Facts

Per Portion

Calories 591
Calories from fat 161
Calories from saturated fat 36
Total Fat 17.9 g
Saturated Fat 4.0 g
Trans Fat 0.1 g
Polyunsaturated Fat 4.7 g
Monounsaturated Fat 8.4 g
Cholesterol 0
Sodium 678 mg
Potassium 871 mg
Total Carbohydrate 96 g
Dietary Fiber 7.7 g
Sugars 29.1 g
Protein 15.3 g

Dietary servings

Per Portion


Fruit 0.6
Grain 1.0
Meat Alternative 0.6
Vegetables 1.2

Energy sources


Pygal62%461.26187913612097228.1144907746814927%292.4104503142065189.6959180021504810%351.8579639340012111.8850897488301362%27%10%CarbohydratesFatProtein

Meal Type(s)





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