Healthy Miso tofu bowl
A vibrant, plant-based bowl packed with crispy miso-marinated tofu, fiber-rich kale, crunchy radishes, edamame, and brown rice. Topped with homemade furikake and a savory miso dressing, it’s high in protein, low in saturated fat, and perfect for quick meals or meal prep.
Equipment
- 1 Non-stick pan or baking sheet
- 1 medium mixing bowl
- 1 wok or large skillet
- 1 Coffee grinder (for furikake)
- 1 knife and cutting board
Ingredients
For the Bowl:
- 200 g firm tofu pressed (cotton, not silken)
- 100 g curly kale
- 8 radishes thinly sliced
- 1 carrot shredded or pickled
- 100 g edamame beans
- 1 cup cooked brown rice
- A few slices pickled sushi ginger finely sliced
- 1 spring onion thinly sliced
- Baby cress for garnish (optional)
- 2 –4 tsp rice bran oil or any neutral oil
For Homemade Furikake:
- 5 nori sheets toasted
- 30 g sesame seeds
- Salt optional
For Miso Marinade & Dressing:
- 2 tbsp white shiro miso paste
- 4 tsp rice wine vinegar
- 2 tsp toasted sesame oil
- 2 tsp maple syrup
- 1 tsp chili paste e.g., sambal oelek
- Splash of water as needed for dressing
Instructions
- Prepare the Tofu: Start by draining and pressing your tofu to remove excess water, which helps it crisp up during cooking. Cut the block into even cubes, approximately 2–3 cm each, for consistent cooking. This ensures every bite is perfectly golden and flavorful.
- Mix the Miso Marinade: In a medium mixing bowl, combine 2 tablespoons of white miso paste, 4 teaspoons of rice wine vinegar, 2 teaspoons of toasted sesame oil, 2 teaspoons of maple syrup, and 1 teaspoon of chili paste. Whisk these ingredients together until smooth. Reserve a small portion for the dressing later, and place the tofu cubes in the remaining marinade to soak. This step infuses the tofu with a deep, savory-sweet flavor.
- Cook the Tofu – Pan-Fry Method: Heat 2 teaspoons of oil in a non-stick pan over medium heat. Carefully place the marinated tofu cubes into the hot oil. Fry gently, turning often, until each side is evenly golden brown. Take care, as tofu can splatter initially. Pan-frying creates a delightful crispy exterior while keeping the interior soft and silky.
- Cook the Tofu – Oven Method (Alternative): If you prefer a lower-oil method or want to bake the tofu, preheat your oven to 180°C / 355°F. Arrange the un-marinated tofu cubes on a baking sheet and bake for 20 minutes, turning halfway through. Then, switch your oven to broil/grill mode, brush the tofu with the miso marinade, and grill for 5 minutes until golden. Both methods yield deliciously flavorful tofu.
- Prepare the Homemade Furikake: Tear 5 toasted nori sheets into smaller pieces and transfer them into a coffee grinder. Pulse until the nori becomes fine flakes. Add 30 grams of sesame seeds and a pinch of salt, if desired. Mix well and store in an airtight jar. This furikake adds a nutty, umami-rich crunch to your bowls.
- Cook the Kale: Remove the tough stems from the kale and chop the leaves into bite-sized pieces. Heat 2 teaspoons of oil in a wok over medium heat. Once hot, add the kale and stir-fry for 5 minutes until wilted but still bright green. Season lightly with fine sea salt. Stir-frying preserves the kale’s nutrients while enhancing its flavor.
- Prepare the Quick Miso Dressing: Take the reserved miso marinade and dilute with approximately 1 tablespoon of water to create a smooth, pourable dressing. Taste and adjust if needed. This dressing ties the entire bowl together, providing a harmonious balance of savory, sweet, and tangy flavors.
- Assemble the Bowls: Divide the cooked brown rice evenly between two to three bowls. Layer the stir-fried kale, shredded carrot, sliced radishes, and edamame over the rice. Sprinkle a small amount of furikake over the rice for added flavor and texture.
- Add the Tofu and Garnishes: Place the golden tofu cubes on top of the vegetables in each bowl. Add the finely sliced pickled sushi ginger, chopped spring onion, and baby cress as garnishes. These fresh toppings provide extra crunch, color, and flavor.
- Drizzle with Dressing and Serve: Finally, drizzle the prepared miso dressing over the bowls just before serving. Make sure every component is lightly coated for maximum flavor. Serve immediately for the best texture, with the tofu crisp and vegetables fresh.
- Optional Tips for Meal Prep: This bowl stores beautifully in the refrigerator for up to 2 days if components are stored separately. Keep tofu and dressing aside until ready to eat to maintain crispiness. Reheat the kale and rice gently in a pan or microwave before assembling for a quick, nourishing meal.
Notes
- Pressing tofu is essential to remove excess water and achieve a firm, crisp texture.
- The miso marinade doubles as a dressing, so set aside a portion before coating the tofu.
- For extra crunch, lightly toast sesame seeds before adding to the furikake.
- Feel free to swap kale with spinach, bok choy, or broccoli for variation.
- Adjust chili paste to taste; start small and increase if you prefer more heat.
- Rice bran oil can be replaced with avocado or sunflower oil for frying or stir-frying.
- This recipe is naturally gluten-free if you select gluten-free miso and soy products.
