Miso Tofu Nourish Bowl Recipe with Coconut Tzatziki

Serves: 4

Prep time: 1 hour 20 minutes

Cooking time: 10–15 minutes

Ingredients

Marinade

• 1 tbsp miso paste
• 2 tbsp mirin
• 1 tsp soy sauce
• 1 tbsp fresh ginger, grated
• 1 red chilli, seeds removed, finely chopped
• water or extra-virgin olive oil, to thin if needed

Tofu

• 200g firm tofu, cut into strips/cubes
• extra-virgin olive oil, for cooking

Salad

• 2 cups zucchini noodles or ribbons/shredded cabbage/baby spinach leaves
• ½ cup edamame
• 1 cup brown rice or quinoa, cooked
• 1 avocado, seed and skin removed, cubed
• ½ cup kimchi
• 2 sheets nori, roughly torn
• sesame seeds, to serve

Coconut tzatziki

• 150g plain coconut yoghurt
• 1 small cucumber, grated, moisture squeezed out
• 1 tbsp lemon juice/apple cider vinegar
• 2–4 tbsp extra-virgin olive oil
• 2–4 tbsp fresh herbs (eg mint, chives, etc), chopped
• 1–2 garlic cloves, crushed
• sea salt and pepper, to taste

Method

1. In a small bowl, whisk together the marinade ingredients.
2. Place the tofu in a bowl, then pour over the marinade ingredients. Cover and refrigerate for 30 to 60 minutes.
3. To make the coconut tzatziki, mix all of the ingredients in a bowl and season to taste, then set aside in the fridge.
4. Heat the extra-virgin olive oil in a frying pan over a medium-high heat, then add the tofu and cook on each side for 2 minutes or until lightly golden. Alternatively, heat oven to 180°C and line a baking tray with baking paper. Place the tofu on the tray and cook for 10 minutes or until lightly golden.
5. To assemble, place the shredded red cabbage, zucchini noodles or ribbons, spinach leaves, edamame, brown rice, avocado and kimchi in a bowl. Top with the ginger tofu, nori and sesame seeds. Dress with the tzatziki dressing.

Note: Kimchi is a great addition to support your gut health because, as a fermented food, it contains live probiotics. Miso paste is available from the Asian section of major supermarkets, Asian grocery stores or health-food stores.

This is an edited extract from Eat Your Way to Healthy Hormones by Zoe Bingley-Pullin, out now with Affirm Press.