eCook Meal
Fusion Tofu & Butternut Bowl
with brown basmati, nori & a miso and tahini sauce
A sauce of nutty tahini and sesame oil, umami miso, and salty nori give this wholesome bowl the depth of flavour your week deserves! It’s brimming with butternut, kale, and crispy tofu, with an added kick from ginger and garlic.
Serving guide
Choose your portion size.
GET YOUR RICE GOING
Rinse the rice and place in a pot over a medium-high heat. Submerge in 200ml of salted water, pop on a lid, and bring to the boil. Once boiling, reduce the heat and simmer for 15-20 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for a further 10 minutes. On completion, drain if necessary and return to the pot. Replace the lid and set aside to keep warm until serving.
SAUCY Butternut
Boil the kettle. Dilute the stock with 200ml of boiling water. Place a pot over a medium-high heat with a drizzle of oil. When hot, fry the white spring onion slices and the Butternut chunks for 3-5 minutes until lightly browned, shifting frequently. Add the grated garlic and ginger, and fry for 30-60 seconds until fragrant, shifting constantly. Pour in the diluted stock and bring to a gentle simmer. Allow to cook for 8-10 minutes until the butternut is cooked through but not too soft, stirring occasionally.
WHILE THE Butternut IS SIMMERING…
Place a pan over a medium-high heat with a drizzle of oil. When hot, sauté the shredded Kale for 2-3 minutes until wilted and bright green. Remove from the pan on completion and set aside in a sieve over the sink to drain any moisture.
CRISP THE Tofu
Wipe down the pan and return it to a medium-high heat with a generous drizzle of oil. Pat the slabs of Tofu dry with some paper towel. When the pan is hot, fry the tofu for 3-4 minutes on each side until crispy and golden all over. Remove from the pan on completion, cover to keep warm, and set aside for serving.
MISO MAGIC
In a bowl, whisk together the miso paste, Tahini, and sesame oil. Add 2 tbsp of warm water from the kettle and whisk until smooth and combined. Once the Butternut is cooked, add in the miso mixture and stir for 1-2 minutes until heated and evenly coating the butternut. Stir through the drained kale until reheated and coated in sauce. Remove from the heat on completion and season with salt, pepper, and sweetener of choice to taste.
A BOWL OF Tofu TASTINESS!
Dish up some tender basmati rice, cover in the miso-Tahini Butternut, and lay the golden tofu over the top. Garnish with the nori strips (to taste), the green spring onion slices, and the chopped coriander. Yum!
GET YOUR RICE GOING
Rinse the rice and place in a pot over a medium-high heat. Submerge in 400ml of salted water, pop on a lid, and bring to the boil. Once boiling, reduce the heat and simmer for 15-20 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for a further 10 minutes. On completion, drain if necessary and return to the pot. Replace the lid and set aside to keep warm until serving.
SAUCY Butternut
Boil the kettle. Dilute the stock with 400ml of boiling water. Place a pot over a medium-high heat with a drizzle of oil. When hot, fry the white spring onion slices and the Butternut chunks for 4-6 minutes until lightly browned, shifting frequently. Add the grated garlic and ginger, and fry for 30-60 seconds until fragrant, shifting constantly. Pour in the diluted stock and bring to a gentle simmer. Allow to cook for 10-12 minutes until the butternut is cooked through but not too soft, stirring occasionally.
WHILE THE Butternut IS SIMMERING…
Place a pan over a medium-high heat with a drizzle of oil. When hot, sauté the shredded Kale for 3-4 minutes until wilted and bright green. Remove from the pan on completion and set aside in a sieve over the sink to drain any moisture.
CRISP THE Tofu
Wipe down the pan and return it to a medium-high heat with enough oil to cover the base. Pat the slabs of Tofu dry with some paper towel. When the pan is hot, fry the tofu for 3-4 minutes on each side until crispy and golden all over. Remove from the pan on completion, cover to keep warm, and set aside for serving.
MISO MAGIC
In a bowl, whisk together the miso paste, Tahini, and sesame oil. Add ¼ cup of warm water from the kettle and whisk until smooth and combined. Once the Butternut is cooked, add in the miso mixture and stir for 2-3 minutes until heated and evenly coating the butternut. Stir through the drained kale until reheated and coated in sauce. Remove from the heat on completion and season with salt, pepper, and sweetener of choice to taste.
BOWLS OF Tofu TASTINESS!
Dish up some tender basmati rice, cover in the miso-Tahini Butternut, and lay the golden tofu over the top. Garnish with the nori strips (to taste), the green spring onion slices, and the chopped coriander. Yum!
GET YOUR RICE GOING
Rinse the rice and place in a pot over a medium-high heat. Submerge in 400ml of salted water, pop on a lid, and bring to the boil. Once boiling, reduce the heat and simmer for 15-20 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for a further 10 minutes. On completion, drain if necessary and return to the pot. Replace the lid and set aside to keep warm until serving.
SAUCY Butternut
Boil the kettle. Dilute the stock with 400ml of boiling water. Place a pot over a medium-high heat with a drizzle of oil. When hot, fry the white spring onion slices and the Butternut chunks for 4-6 minutes until lightly browned, shifting frequently. Add the grated garlic and ginger, and fry for 30-60 seconds until fragrant, shifting constantly. Pour in the diluted stock and bring to a gentle simmer. Allow to cook for 10-12 minutes until the butternut is cooked through but not too soft, stirring occasionally.
WHILE THE Butternut IS SIMMERING…
Place a pan over a medium-high heat with a drizzle of oil. When hot, sauté the shredded Kale for 3-4 minutes until wilted and bright green. Remove from the pan on completion and set aside in a sieve over the sink to drain any moisture.
CRISP THE Tofu
Wipe down the pan and return it to a medium-high heat with enough oil to cover the base. Pat the slabs of Tofu dry with some paper towel. When the pan is hot, fry the tofu for 3-4 minutes on each side until crispy and golden all over. Remove from the pan on completion, cover to keep warm, and set aside for serving.
MISO MAGIC
In a bowl, whisk together the miso paste, Tahini, and sesame oil. Add ¼ cup of warm water from the kettle and whisk until smooth and combined. Once the Butternut is cooked, add in the miso mixture and stir for 2-3 minutes until heated and evenly coating the butternut. Stir through the drained kale until reheated and coated in sauce. Remove from the heat on completion and season with salt, pepper, and sweetener of choice to taste.
BOWLS OF Tofu TASTINESS!
Dish up some tender basmati rice, cover in the miso-Tahini Butternut, and lay the golden tofu over the top. Garnish with the nori strips (to taste), the green spring onion slices, and the chopped coriander. Yum!
GET YOUR RICE GOING
Rinse the rice and place in a pot over a medium-high heat. Submerge in 700ml of salted water, pop on a lid, and bring to the boil. Once boiling, reduce the heat and simmer for 15-20 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for a further 10 minutes. On completion, drain if necessary and return to the pot. Replace the lid and set aside to keep warm until serving.
SAUCY Butternut
Boil the kettle. Dilute the stock with 800ml of boiling water. Place a large pot over a medium-high heat with a drizzle of oil. When hot, fry the white spring onion slices and the Butternut chunks for 5-7 minutes until lightly browned, shifting frequently. Add the grated garlic and ginger, and fry for 30-60 seconds until fragrant, shifting constantly. Pour in the diluted stock and bring to a gentle simmer. Allow to cook for 12-15 minutes until the butternut is cooked through but not too soft, stirring occasionally.
WHILE THE Butternut IS SIMMERING…
Place a pan over a medium-high heat with a drizzle of oil. When hot, sauté the shredded Kale for 4-5 minutes until wilted and bright green. Remove from the pan on completion and set aside in a sieve over the sink to drain any moisture.
CRISP THE Tofu
Wipe down the pan and return it to a medium-high heat with enough oil to cover the base. Pat the slabs of Tofu dry with some paper towel. When the pan is hot, fry the tofu for 3-4 minutes on each side until crispy and golden all over. For the crispiest results, you may need to do this step in batches. Remove from the pan on completion, cover to keep warm, and set aside for serving.
MISO MAGIC
In a bowl, whisk together the miso paste, Tahini, and sesame oil. Add ½ cup of warm water from the kettle and whisk until smooth and combined. Once the Butternut is cooked, add in the miso mixture and stir for 3-4 minutes until heated and evenly coating the butternut. Stir through the drained kale until reheated and coated in sauce. Remove from the heat on completion and season with salt, pepper, and sweetener of choice to taste.
BOWLS OF Tofu TASTINESS!
Dish up some tender basmati rice, cover in the miso-Tahini Butternut, and lay the golden tofu over the top. Garnish with the nori strips (to taste), the green spring onion slices, and the chopped coriander. Yum!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R313.21
for 4 servings · R78.30 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Vegetable Stock needs 20 mlFresh Liquid Vegetable Stock 500 ml 500 ml at R39.99 · 4% of packR1.60
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Brown Basmati Rice needs 400 mlFully Cooked Brown Basmati Rice 250 g R37.99 · whole pack (size can't be divided)R37.99
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Tahini needs 100 mlGreen Tahini Dressing 100 g R29.99 · whole pack (size can't be divided)R29.99
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Tofu needs 440 gPlantLove™ Tofu 350 g 350 g at R59.99 · 1.26× packR75.42
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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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Kale needs 200 gKale Min 350 g 350 g at R35.99 · 57% of packR20.57
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Miso Paste needs 125 mlMiso Tasty White Miso Paste 200 g R69.99 · whole pack (size can't be divided)R69.99
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Spring Onion needs 4Lay's Spring Onion & Cheese Chips 36 g R10.99 · whole pack (size can't be divided)R10.99
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Butternut needs 1 kgButternut 3 kg 3 kg at R45.00 · 33% of packR15.00
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Fresh Ginger needs 40 gSoya Ginger Chicken Booster Bowl™ 350 g 350 g at R99.99 · 11% of packR11.43
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Sesame Oil needs 30 mlOrganic Sesame Oil 250 ml 250 ml at R130.00 · 12% of packR15.60
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Garlic Clove needs 4Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
Not in the Woolies basket — source these elsewhere:
- Nori Sheet
Shopping
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Frequently Asked Questions
What is the preparation time for Fusion Tofu & Butternut Bowl?
The preparation time for Fusion Tofu & Butternut Bowl with brown basmati, nori & a miso and tahini sauce is between 20 and 30 minutes.
What is the total time required to make Fusion Tofu & Butternut Bowl with brown basmati, nori & a miso and tahini sauce?
The total time required to make Fusion Tofu & Butternut Bowl with brown basmati, nori & a miso and tahini sauce is between 45 and 60 minutes.
How many servings does Fusion Tofu & Butternut Bowl provide?
4 servings
What are the main ingredients in Fusion Tofu & Butternut Bowl?
Brown Basmati Rice, Butternut, Fresh Coriander, Garlic, Ginger, Kale, Miso Paste, Nori Sheet, Sesame Oil, Spring Onion, Tahini, Tofu, Vegetable Stock
What is the nutritional information of Fusion Tofu & Butternut Bowl?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare Fusion Tofu & Butternut Bowl?
GET YOUR RICE GOING: Rinse the rice and place in a pot over a medium-high heat. Submerge in 400ml of salted water, pop on a lid, and bring to the boil. Once boiling, reduce the heat and simmer for 15-20 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for a further 10 minutes. On completion, drain if necessary and return to the pot. Replace the lid and set aside to keep warm until serving. BOWLS OF TOFU TASTINESS!: Dish up some tender basmati rice, cover in the miso-tahini butternut, and lay the golden tofu over the top. Garnish with the nori strips (to taste), the green spring onion slices, and the chopped coriander. Yum! SAUCY BUTTERNUT: Boil the kettle. Dilute the stock with 400ml of boiling water. Place a pot over a medium-high heat with a drizzle of oil. When hot, fry the white spring onion slices and the butternut chunks for 4-6 minutes until lightly browned, shifting frequently. Add the grated garlic and ginger, and fry for 30-60 seconds until fragrant, shifting constantly. Pour in the diluted stock and bring to a gentle simmer. Allow to cook for 10-12 minutes until the butternut is cooked through but not too soft, stirring occasionally. CRISP THE TOFU: Wipe down the pan and return it to a medium-high heat with enough oil to cover the base. Pat the slabs of tofu dry with some paper towel. When the pan is hot, fry the tofu for 3-4 minutes on each side until crispy and golden all over. Remove from the pan on completion, cover to keep warm, and set aside for serving. WHILE THE BUTTERNUT IS SIMMERING…: Place a pan over a medium-high heat with a drizzle of oil. When hot, sauté the shredded kale for 3-4 minutes until wilted and bright green. Remove from the pan on completion and set aside in a sieve over the sink to drain any moisture. MISO MAGIC: In a bowl, whisk together the miso paste, tahini, and sesame oil. Add ¼ cup of warm water from the kettle and whisk until smooth and combined. Once the butternut is cooked, add in the miso mixture and stir for 2-3 minutes until heated and evenly coating the butternut. Stir through the drained kale until reheated and coated in sauce. Remove from the heat on completion and season with salt, pepper, and sweetener of choice to taste.
What should be prepared from my kitchen to make Fusion Tofu & Butternut Bowl?
Brown Basmati Rice, Butternut, Fresh Coriander, Garlic, Ginger, Kale, Miso Paste, Nori Sheet, Sesame Oil, Spring Onion, Tahini, Tofu, Vegetable Stock
How many calories does Fusion Tofu & Butternut Bowl have?
calories
How much fat content does Fusion Tofu & Butternut Bowl have?
grams