Just like you have been absorbing all the tasty UCOOK tips & tricks, tofu also absorbs whichever flavour you want to infuse into it. Today that is an umami blend of sweet indo soy sauce, garlic & black sesame seeds. This tantalising slabs of tofu is served on a bed of creamy coconut rice and a veggie medley spiced with NOMU Oriental Express. Garnished with pan-toasted cashew nuts and fresh lemon juice. Another culinary win under your belt, Chef!
Serving guide
Choose your portion size.
COCONUT RICE
Preheat the oven to 200°C. Place the rice in a pot with 200ml [400ml]|#7DA0D7 of salted water and the coconut cream. Cover with a lid and bring to a boil. Reduce the heat and simmer until the liquid has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork and cover.
ROAST VEGGIES
Coat the broccoli with a drizzle of oil and season. Spread the Carrot on a roasting tray. Coat in oil, NOMU rub, and season. Roast in the hot oven until golden, 20-25 minutes. At the halfway mark, give the tray a shift and add the broccoli. Alternatively, air fry at 200°C until crispy, 20-25 minutes.
TOAST
Place the cashews in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
UMAMI TOFU
Combine the soy sauce, garlic, and sesame seeds. Return the pan to medium-high heat with a drizzle of oil. Fry the tofu until crispy and golden, 2-3 minutes. Add the soy mixture and baste until coated, 1-2 minutes. Remove from the pan with any pan juices.
UMAMI DINNER
Bowl up the coconut rice, top with the roasted veg, the umami tofu, and scatter over the nuts. Finish with a squeeze of Lemon juice (to taste) and garnish with the coriander. Yum, Chef!
COCONUT RICE
Preheat the oven to 200°C. Place the rice in a pot with 200ml [400ml]|#7DA0D7 of salted water and the coconut cream. Cover with a lid and bring to a boil. Reduce the heat and simmer until the liquid has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork and cover.
ROAST VEGGIES
Coat the broccoli with a drizzle of oil and season. Spread the Carrot on a roasting tray. Coat in oil, NOMU rub, and season. Roast in the hot oven until golden, 20-25 minutes. At the halfway mark, give the tray a shift and add the broccoli. Alternatively, air fry at 200°C until crispy, 20-25 minutes.
TOAST
Place the cashews in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
UMAMI TOFU
Combine the soy sauce, garlic, and sesame seeds. Return the pan to medium-high heat with a drizzle of oil. Fry the tofu until crispy and golden, 2-3 minutes. Add the soy mixture and baste until coated, 1-2 minutes. Remove from the pan with any pan juices.
UMAMI DINNER
Bowl up the coconut rice, top with the roasted veg, the umami tofu, and scatter over the nuts. Finish with a squeeze of Lemon juice (to taste) and garnish with the coriander. Yum, Chef!
COCONUT RICE
Preheat the oven to 200°C. Place the rice in a pot with 600ml [800ml]|#7DA0D7 of salted water and the coconut cream. Cover with a lid and bring to a boil. Reduce the heat and simmer until the liquid has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork and cover.
ROAST VEGGIES
Coat the broccoli with a drizzle of oil and season. Spread the Carrot on a roasting tray. Coat in oil, NOMU rub, and season. Roast in the hot oven until golden, 25-30 minutes. At the halfway mark, give the tray a shift and add the broccoli. Alternatively, air fry at 200°C until crispy, 20-25 minutes.
TOAST
Place the cashews in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
UMAMI TOFU
Combine the soy sauce, garlic, and sesame seeds. Return the pan to medium-high heat with a drizzle of oil. Fry the tofu until crispy and golden, 2-3 minutes. Add the soy mixture and baste until coated, 2-3 minutes. Remove from the pan with any pan juices.
UMAMI DINNER
Bowl up the coconut rice, top with the roasted veg, the umami tofu, and scatter over the nuts. Finish with a squeeze of Lemon juice (to taste) and garnish with the coriander. Yum, Chef!
COCONUT RICE
Preheat the oven to 200°C. Place the rice in a pot with 600ml [800ml]|#7DA0D7 of salted water and the coconut cream. Cover with a lid and bring to a boil. Reduce the heat and simmer until the liquid has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork and cover.
ROAST VEGGIES
Coat the broccoli with a drizzle of oil and season. Spread the Carrot on a roasting tray. Coat in oil, NOMU rub, and season. Roast in the hot oven until golden, 25-30 minutes. At the halfway mark, give the tray a shift and add the broccoli. Alternatively, air fry at 200°C until crispy, 20-25 minutes.
TOAST
Place the cashews in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
UMAMI TOFU
Combine the soy sauce, garlic, and sesame seeds. Return the pan to medium-high heat with a drizzle of oil. Fry the tofu until crispy and golden, 2-3 minutes. Add the soy mixture and baste until coated, 2-3 minutes. Remove from the pan with any pan juices.
UMAMI DINNER
Bowl up the coconut rice, top with the roasted veg, the umami tofu, and scatter over the nuts. Finish with a squeeze of Lemon juice (to taste) and garnish with the coriander. Yum, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R253.19
for 4 servings · R63.30 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Fresh Coriander needs 10 gFree Range Smoked Paprika & Coriander Deboned Chicken Avg 1 kg 1 kg at R164.99 · 1% of packR1.65
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Cashew Nuts needs 40 gCashew Nut Chicken 400 g 400 g at R109.99 · 10% of packR11.00
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Lemon needs 1Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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Black Sesame Seeds needs 20 mlBlack Sesame Seeds 250 g R63.99 · whole pack (size can't be divided)R63.99
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Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Carrot needs 480 gBulk Large Carrots 3 kg 3 kg at R49.99 · 16% of packR8.00
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Coconut Cream needs 400 mlCoconut Cream 400 ml 400 ml at R39.99 · 100% of packR39.99
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Jasmine Rice needs 400 mlFully Cooked Coconut Jasmine Rice 250 g R43.99 · whole pack (size can't be divided)R43.99
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Broccoli Florets needs 400 gBroccoli Florets 500 g 500 g at R51.99 · 80% of packR41.59
Not in the Woolies basket — source these elsewhere:
- Sweet Indo Soy Sauce
- NOMU Oriental Express
- Non-GMO Tofu
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Umami Tofu & Roasted Vegetables?
The preparation time for Umami Tofu & Roasted Vegetables with coconut rice is between 25 and 45 minutes.
What is the total time required to make Umami Tofu & Roasted Vegetables with coconut rice?
The total time required to make Umami Tofu & Roasted Vegetables with coconut rice is between 40 and 60 minutes.
How many servings does Umami Tofu & Roasted Vegetables provide?
4 servings
What are the main ingredients in Umami Tofu & Roasted Vegetables?
Black Sesame Seeds, Broccoli Florets, Carrot, Cashew Nuts, Coconut Cream, Fresh Coriander, Garlic Clove, Garlic Cloves, Jasmine Rice, Lemon, NOMU Oriental Express, Non-GMO Tofu, Sweet Indo Soy Sauce
What is the nutritional information of Umami Tofu & Roasted Vegetables?
Calories: 983, Carbs: 152 grams, Fat: grams, Protein: 28.4 grams, Sugar: 39.2 grams, Salt: 1566 grams
How do I prepare Umami Tofu & Roasted Vegetables?
UMAMI DINNER: Bowl up the coconut rice, top with the roasted veg, the umami tofu, and scatter over the nuts. Finish with a squeeze of lemon juice (to taste) and garnish with the coriander. Yum, Chef! UMAMI TOFU: Combine the soy sauce, garlic, and sesame seeds. Return the pan to medium-high heat with a drizzle of oil. Fry the tofu until crispy and golden, 2-3 minutes. Add the soy mixture and baste until coated, 1-2 minutes. Remove from the pan with any pan juices. TOAST: Place the cashews in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside. ROAST VEGGIES: Coat the broccoli with a drizzle of oil and season. Spread the carrot on a roasting tray. Coat in oil, NOMU rub, and season. Roast in the hot oven until golden, 20-25 minutes. At the halfway mark, give the tray a shift and add the broccoli. Alternatively, air fry at 200°C until crispy, 20-25 minutes. COCONUT RICE: Preheat the oven to 200°C. Place the rice in a pot with 200ml [400ml]|#7DA0D7 of salted water and the coconut cream. Cover with a lid and bring to a boil. Reduce the heat and simmer until the liquid has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork and cover.
What should be prepared from my kitchen to make Umami Tofu & Roasted Vegetables?
Black Sesame Seeds, Broccoli Florets, Carrot, Cashew Nuts, Coconut Cream, Fresh Coriander, Garlic Clove, Garlic Cloves, Jasmine Rice, Lemon, NOMU Oriental Express, Non-GMO Tofu, Sweet Indo Soy Sauce
How many calories does Umami Tofu & Roasted Vegetables have?
983 calories
How much fat content does Umami Tofu & Roasted Vegetables have?
grams