Spiced Tofu & Greens Konjac Rice Bowl
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A light, protein-focused plate by Nashi Foods
Prep Time: 5 minutes
Cook Time: 10 minutes
Approx Meal Size: 520-550g
Ingredients
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1 pack Nashi Shirataki Konjac Moyu Rice
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220g firm tofu, drained and cubed
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1 tsp olive oil
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1 small garlic clove, chopped
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½ tsp grated fresh ginger
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90g broccoli florets
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80g green beans, trimmed
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70g courgette, sliced
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60g mushrooms, sliced
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1 tbsp low-salt soy sauce
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1 tsp rice vinegar
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1 tsp sesame seeds
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Salt and black pepper to taste
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Fresh lemon
Method
Step 1: Prepare the rice
Rinse the Nashi Shirataki Konjac Moyu Rice under cold water 2–3 times. Drain well. Heat in a dry open pan for 2–3 minutes to remove excess moisture. Set aside.
Step 2: Brown the tofu
Heat olive oil in a wide pan over medium heat. Add tofu cubes. Cook for about 4 minutes, turning gently until lightly golden on the edges.
Step 3: Cook the vegetables
Add garlic and ginger first. Stir for 30 seconds. Add broccoli, green beans, courgette and mushrooms. Cook for 3–4 minutes. Keep them slightly firm.
Step 4: Bring together
Add the warmed konjac rice. Pour in soy sauce and rice vinegar. Toss gently for 1-2 minutes so everything mixes evenly.
Step 5: Finish
Add lemon juice, salt to taste, sesame seeds and black pepper. Serve warm.
Serving Tip
Finish with a squeeze of fresh lemon and a sprinkle of toasted sesame seeds before serving.
Estimated Nutrition Value
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Energy – 348 kcal
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Carbohydrate – 12g
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Unsaturated Fat – 10g
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Saturated Fat – 2g
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Fibre – 12g
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Protein – 28g
