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Tiger bowl recipe

Tiger bowl recipe

5 ratings

Created by The Tesco Real Food team

A bowl of goodness with bite! Brown rice is topped with marinated spiced tofu, plenty of veggies, toasted cashews and finished with a tahini dressing. See method

  • Serves 4
  • Takes 35 mins (plus standing time)
  • 551 calories / serving
  • Vegan
  • Vegetarian
  • Dairy-free

Ingredients

  • 399g block tofu
  • juice 1 lime, plus extra wedges to serve (optional)
  • 1 tbsp sweet chilli sauce
  • 1 tsp hot chilli powder
  • ½ tsp garlic granules
  • 100g red cabbage, finely shredded
  • 150g curly kale, shredded
  • 1 tbsp olive oil
  • 2 x 250g Grower’s Harvest wholegrain rice pouches
  • 200g radish, sliced
  • 2 carrots, cut into matchsticks
  • 390g tin green lentils, drained
  • 35g cashew nuts, lightly toasted and roughly chopped
  • 1 sliced red chilli, to garnish (optional)

For the tahini dressing

  • 50g tahini
  • 1 tbsp maple syrup
  • juice 1 lemon
1 of your 5-a-day and high in fibre

Each serving contains

  • Energy

    2305kj
    551kcal     28%

  • Fat

    21g 30%

  • Saturates

    4g 18%

  • Sugars

    12g 14%

  • Salt

    0.3g 5%

of the reference intake
Carbohydrate 58.8g Protein 23.7g Fibre 16.6g

Method

  1. Wrap the tofu in kitchen towel, place between two chopping boards and place 4 tins of food on top. Set aside for 20 mins (this will squeeze out the excess moisture). Unwrap and press with fresh kitchen roll to dry, then cut into 2cm cubes. 
  2. Meanwhile, mix the lime juice, chilli sauce, chilli powder and garlic granules and set aside 
  3. For the dressing, mix the tahini, maple syrup, lemon juice until combined and smooth (it thickens when fully combined), then stir through 1-2 tbsp water to loosen and set aside. 
  4. Place the cabbage in a microwavable bowl, put the kale on top and add 4 tbsp water. Cook, covered, on high for 3-4 mins until just tender. Drain and set aside. 
  5. Next, heat half the oil in a wok or nonstick frying pan, add the tofu and cook over a medium heat, turning occasionally, for 7-10 mins, until lightly golden all over. Add the chilli mix and cook for 2 mins until aromatic and heated through. Remove, cover and keep warm, then clean your pan. 
  6. Cook the wholegrain rice according to the pack instructions. 
  7. Meanwhile, heat the remaining oil in the wok or deep nonstick frying pan over a high heat, add the radish, carrot and 1 tbsp water and stir-fry for 3-4 mins until tender; add the kale, cabbage and lentils and cook, stirring frequently, for a further minute until heated through. Season with salt and freshly ground black pepper. Serve with the tofu, rice, toasted cashew nuts, and a drizzle of the tahini dressing. Garnish with sliced red chilli and lime wedges for squeezing, if you like.

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