EIWITRIJK RECEPT · FASE 4 · LUNCH

Vietnamese tofu bowl with wholegrain rice

Fresh Vietnamese bowl with crispy tofu, wholegrain rice and herbs, balanced for Phase 4.

24 min totaal 1 portie 500 kcal p.p. 28 g protein

This Vietnamese tofu bowl with wholegrain rice is a fresh, plant-based dish bursting with texture. Crispy fried tofu sits on a base of wholegrain rice with cucumber, carrot ribbons and beansprouts, finished with fresh mint, coriander and a dressing of tamari and lime. A sprinkle of chopped peanuts gives that lovely nutty crunch.

In Phase 4 this is an ideal lunch for balanced maintenance. The tofu delivers quality plant-based protein that keeps you satisfied, whilst the wholegrain rice provides slow carbs that keep your energy steady. The raw veg and herbs add fibre and freshness, so this bowl digests lightly and fits effortlessly within a high-protein diet.

Lovely with an extra lime wedge or a spoonful of fermented veg alongside. Anyone wanting more kick can stir a dash of sriracha into the dressing.

Zo maak je het

  1. Cook the wholemeal rice and let it cool.
  2. Fry the tofu in the sesame oil until crispy all over.
  3. Divide rice, cucumber, carrot and bean sprouts between bowls.
  4. Top with the tofu.
  5. Mix tamari with lime juice and drizzle over the bowl.
  6. Finish with mint, coriander and peanuts.

Bewaren

Store the tofu and rice separately from the raw vegetables in the refrigerator, for a maximum of one day. Mix the dressing in just before eating.

Variatietips

Replace the tofu with tempeh or edamame for variety. A handful of roasted sesame seeds or avocado slices make the bowl even richer.

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