Loaded Smoky BBQ Crispy Tofu & Wild Rice Bowl with Carrot
Big flavour, sensible numbers. This American plate pairs crispy tofu with wild rice for 60g protein and roughly 930 kcal.
Ingredients
- 245g tofu
- 255g wild rice
- 80g carrots
- 80g tenderstem broccoli
- 30g bbq sauce
- 1 tsp smoked paprika
- 3g garlic
- 25g cheddar cheese
- 60g avocado
- 10g spring onions
Method
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1
Prep everything first: wash and trim the carrot and tenderstem, then measure out the sauce ingredients.
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2
Cook the wild rice blend according to the pack, usually 20-25 minutes, then drain.
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3
Press the tofu for 10 minutes, cut into cubes and air-fry or pan-fry until golden and crisp on all sides (about 12 minutes).
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4
Mix the BBQ sauce with smoked paprika and garlic. Brush over the protein for the last few minutes of cooking so it chars without burning.
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5
Meanwhile, steam or stir-fry the carrot and tenderstem for 3-5 minutes until just tender with a little bite.
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6
Build the bowl: wild rice first, then the veg and crispy tofu, spooning over any remaining sauce. Finish with the spring onions.
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7
Bulking upgrade: add the cheddar cheese, avocado for extra energy-dense calories.
Tap ingredients and steps to tick them off as you cook.