| KCAL | PRO | CARB | FAT | FIBER |
| 565.4 | 29.6g | 72.4g | 16.4g | 8g |
Makes 4 |
| Firm Tofu 500g or 17.6 oz |
| Turmeric 1/2 tsp |
| White Miso Paste 2 tbsp |
| Rice Vinegar 2 tbsp |
| Basmati Rice 200g or 7 oz, 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 |
| Cucumber 1 average |
| White Cabbage 100g or 3.5 oz |
| Coriander Leaves 1 cup |
Method |
| Slice the firm tofu into 4 even steaks. |
| 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. |
| Once the tortillas are heated, spoon the black bean and vegetable mixture onto one half of each tortilla. Sprinkle the cheese on top of the mixture, then fold the other half of the tortilla over to create a half-moon shape |
| 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. |
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, fiber, and vitamins.
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