The combination of these ingredients will create mouthwatering magic in your mouth, Chef! Oven-roasted sweet potato is plated with spinach-loaded basmati rice and plump edamame beans. Served with crispy tofu coated in panko breadcrumbs and a peanut butter-soy sauce that brings everything together.
Serving guide
Choose your portion size.
START THE SWEET POTATO
Preheat the oven to 200°C and boil the kettle. Spread the sweet potato on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
FLAVOURFUL RICE
Dilute ½ [all]|#7DA0D7 the stock with 225ml [450ml]|#7DA0D7 of hot water. Place the rice in a pot with the diluted stock, cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 25-30 minutes. Drain (if necessary) and cover.
WHILE WE WAIT
In a small bowl, loosen the peanut butter with a splash of warm water. Mix in the soy sauce and the lemon juice (to taste). If the sauce is a bit thick, loosen with some more water, until drizzling consistency. Place the cashew nuts in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside. Submerge the edamame beans in salted boiling water until plumped up, 3-4 minutes. Drain and set aside.
GET THE GREENS
When the rice has 5-10 minutes remaining, add the Spinach to the rice pot and let it steam until wilted. Return the pan to medium heat with a drizzle of oil.
PANKOCRUMB-COATED TOFU
Return the pan to medium to high heat with a drizzle of olive oil. Add the panko crumbs to a plate with some seasoning. Drain the tofu and slice into 2cm thick slabs. Coat the tofu in the panko crumbs and fry the tofu until golden and crispy, 2-3 minutes per side. Remove from the pan and drain on some paper towel.
TA-DA!
Plate up a generous helping of the rice. Top it with the roasted potatoes and the edamame beans. Top with the crispy tofu and a drizzle of the satay dressing. Finish it off with a sprinkle of the cashews. Dinner is served, Chef!
Sweet Potato - 250g
Vegetable Stock Sachet - 1
Brown Basmati Rice - 75ml
Peanut Butter - 30ml
Low Sodium Soy Sauce - 10ml
Lemon Juice - 10ml
Cashew Nuts - 15g
Edamame Beans - 30g
Spinach - 50g
Panko Breadcrumbs - 50ml
Non-GMO Tofu - 110g
START THE SWEET POTATO
Preheat the oven to 200°C and boil the kettle. Spread the sweet potato on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
FLAVOURFUL RICE
Dilute ½ [all]|#7DA0D7 the stock with 225ml [450ml]|#7DA0D7 of hot water. Place the rice in a pot with the diluted stock, cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 25-30 minutes. Drain (if necessary) and cover.
WHILE WE WAIT
In a small bowl, loosen the peanut butter with a splash of warm water. Mix in the soy sauce and the lemon juice (to taste). If the sauce is a bit thick, loosen with some more water, until drizzling consistency. Place the cashew nuts in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside. Submerge the edamame beans in salted boiling water until plumped up, 3-4 minutes. Drain and set aside.
GET THE GREENS
When the rice has 5-10 minutes remaining, add the Spinach to the rice pot and let it steam until wilted. Return the pan to medium heat with a drizzle of oil.
PANKOCRUMB-COATED TOFU
Return the pan to medium to high heat with a drizzle of olive oil. Add the panko crumbs to a plate with some seasoning. Drain the tofu and slice into 2cm thick slabs. Coat the tofu in the panko crumbs and fry the tofu until golden and crispy, 2-3 minutes per side. Remove from the pan and drain on some paper towel.
TA-DA!
Plate up a generous helping of the rice. Top it with the roasted potatoes and the edamame beans. Top with the crispy tofu and a drizzle of the satay dressing. Finish it off with a sprinkle of the cashews. Dinner is served, Chef!
Sweet Potato - 500g
Vegetable Stock Sachet - 1
Brown Basmati Rice - 150ml
Peanut Butter - 60ml
Low Sodium Soy Sauce - 20ml
Lemon Juice - 20ml
Cashew Nuts - 30g
Edamame Beans - 60g
Spinach - 100g
Panko Breadcrumbs - 100ml
Non-GMO Tofu - 220g
START THE SWEET POTATO
Preheat the oven to 200°C and boil the kettle. Spread the sweet potato on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 25-30 minutes (shifting halfway).
FLAVOURFUL RICE
Dilute 1½ [all]|#7DA0D7 the stock with 675ml [900ml]|#7DA0D7 of hot water. Place the rice in a pot, cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 25-30 minutes. Drain (if necessary) and cover.
WHILE WE WAIT
In a small bowl, loosen the peanut butter with a splash of warm water. Mix in the soy sauce and the lemon juice (to taste). If the sauce is a bit thick, loosen with some more water, until drizzling consistency. Place the cashew nuts in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside. Submerge the edamame beans in salted boiling water until plumped up, 3-4 minutes. Drain and set aside.
GET THE GREENS
When the rice has 5-10 minutes remaining, add the Spinach to the rice pot and let it steam until wilted. Return the pan to medium heat with a drizzle of oil.
PANKOCRUMB-COATED TOFU
Return the pan to medium to high heat with a drizzle of olive oil. Add the panko crumbs to a plate with some seasoning. Drain the tofu and slice into 2cm thick slabs. Coat the tofu in the panko crumbs and fry the tofu until golden and crispy, 2-3 minutes per side. Remove from the pan and drain on some paper towel.
TA-DA!
Plate up a generous helping of the rice. Top it with the roasted potatoes and the edamame beans. Top with the crispy tofu and a drizzle of the satay dressing. Finish it off with a sprinkle of the cashews. Dinner is served, Chef!
Sweet Potato - 750g
Vegetable Stock Sachets - 2
Brown Basmati Rice - 225ml
Low Sodium Soy Sauce - 30ml
Peanut Butter - 90ml
Lemon Juice - 30ml
Cashew Nuts - 45g
Edamame Beans - 90g
Spinach - 150g
Panko Breadcrumbs - 150ml
Non-GMO Tofu - 330g
START THE SWEET POTATO
Preheat the oven to 200°C and boil the kettle. Spread the sweet potato on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 25-30 minutes (shifting halfway).
FLAVOURFUL RICE
Dilute 1½ [all]|#7DA0D7 the stock with 675ml [900ml]|#7DA0D7 of hot water. Place the rice in a pot, cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 25-30 minutes. Drain (if necessary) and cover.
WHILE WE WAIT
In a small bowl, loosen the peanut butter with a splash of warm water. Mix in the soy sauce and the lemon juice (to taste). If the sauce is a bit thick, loosen with some more water, until drizzling consistency. Place the cashew nuts in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside. Submerge the edamame beans in salted boiling water until plumped up, 3-4 minutes. Drain and set aside.
GET THE GREENS
When the rice has 5-10 minutes remaining, add the Spinach to the rice pot and let it steam until wilted. Return the pan to medium heat with a drizzle of oil.
PANKOCRUMB-COATED TOFU
Return the pan to medium to high heat with a drizzle of olive oil. Add the panko crumbs to a plate with some seasoning. Drain the tofu and slice into 2cm thick slabs. Coat the tofu in the panko crumbs and fry the tofu until golden and crispy, 2-3 minutes per side. Remove from the pan and drain on some paper towel.
TA-DA!
Plate up a generous helping of the rice. Top it with the roasted potatoes and the edamame beans. Top with the crispy tofu and a drizzle of the satay dressing. Finish it off with a sprinkle of the cashews. Dinner is served, Chef!
Sweet Potato - 1kg
Vegetable Stock Sachets - 2
Brown Basmati Rice - 300ml
Peanut Butter - 120ml
Low Sodium Soy Sauce - 40ml
Lemon Juice - 40ml
Cashew Nut Pieces - 60g
Edamame Beans - 120g
Spinach - 200g
Panko Breadcrumbs - 200ml
Non-GMO Tofu - 440g
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R165.38
for 4 servings · R41.35 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Brown Basmati Rice needs 300 mlFully Cooked Brown Basmati Rice 250 g R37.99 · whole pack (size can't be divided)R37.99
-
Spinach needs 200 gWhole Spinach 350 g 350 g at R19.99 · 57% of packR11.42
-
Lemon Juice needs 40 mlLemon Juice 500 ml 500 ml at R29.99 · 8% of packR2.40
-
Edamame Beans needs 120 gFrozen Edamame Beans in Pod 500 g 500 g at R89.99 · 24% of packR21.60
-
Vegetable Stock Sachets needs 2Fresh Liquid Vegetable Stock 500 ml R39.99 · whole pack (size can't be divided)R39.99
-
Peanut Butter needs 120 mlPeanut Butter and Oat Energy Bar 40 g R12.99 · whole pack (size can't be divided)R12.99
-
Cashew Nut Pieces needs 60 gCashew Nut Chicken 400 g 400 g at R109.99 · 15% of packR16.50
-
Sweet Potato needs 1 kgMedium Potatoes 2 kg 2 kg at R44.99 · 50% of packR22.50
Not in the Woolies basket — source these elsewhere:
- Low Sodium Soy Sauce
- Panko Breadcrumbs
- Non-GMO Tofu
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Satay Tofu Bowl?
The preparation time for Satay Tofu Bowl with edamame beans is between 30 and 50 minutes.
What is the total time required to make Satay Tofu Bowl with edamame beans?
The total time required to make Satay Tofu Bowl with edamame beans is between 35 and 55 minutes.
How many servings does Satay Tofu Bowl provide?
4 servings
What are the main ingredients in Satay Tofu Bowl?
Brown Basmati Rice, Cashew Nut, Edamame Beans, Lemon Juice, Low-Sodium Soy Sauce, Non-GMO Tofu, Panko Breadcrumb, Peanut Butter, Spinach, Sweet Potato, Vegetable Stock
What is the nutritional information of Satay Tofu Bowl?
Calories: 982, Carbs: 127 grams, Fat: grams, Protein: 36.5 grams, Sugar: 21.3 grams, Salt: 1663 grams
How do I prepare Satay Tofu Bowl?
START THE SWEET POTATO: Preheat the oven to 200°C and boil the kettle. Spread the sweet potato on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway). FLAVOURFUL RICE: Dilute ½ [all]|#7DA0D7 the stock with 225ml [450ml]|#7DA0D7 of hot water. Place the rice in a pot with the diluted stock, cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 25-30 minutes. Drain (if necessary) and cover. TA-DA!: Plate up a generous helping of the rice. Top it with the roasted potatoes and the edamame beans. Top with the crispy tofu and a drizzle of the satay dressing. Finish it off with a sprinkle of the cashews. Dinner is served, Chef! PANKOCRUMB-COATED TOFU: Return the pan to medium to high heat with a drizzle of olive oil. Add the panko crumbs to a plate with some seasoning. Drain the tofu and slice into 2cm thick slabs. Coat the tofu in the panko crumbs and fry the tofu until golden and crispy, 2-3 minutes per side. Remove from the pan and drain on some paper towel. WHILE WE WAIT: In a small bowl, loosen the peanut butter with a splash of warm water. Mix in the soy sauce and the lemon juice (to taste). If the sauce is a bit thick, loosen with some more water, until drizzling consistency. Place the cashew nuts in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside. Submerge the edamame beans in salted boiling water until plumped up, 3-4 minutes. Drain and set aside. GET THE GREENS: When the rice has 5-10 minutes remaining, add the spinach to the rice pot and let it steam until wilted. Return the pan to medium heat with a drizzle of oil.
What should be prepared from my kitchen to make Satay Tofu Bowl?
Brown Basmati Rice, Cashew Nut, Edamame Beans, Lemon Juice, Low-Sodium Soy Sauce, Non-GMO Tofu, Panko Breadcrumb, Peanut Butter, Spinach, Sweet Potato, Vegetable Stock
How many calories does Satay Tofu Bowl have?
982 calories
How much fat content does Satay Tofu Bowl have?
grams