Spiced Tofu & Greens Konjac Rice Bowl

A light, protein-focused plate by Nashi Foods 

Prep Time: 5 minutes 

Cook Time: 10 minutes 

Approx Meal Size: 520-550g 

Ingredients 

• 1 pack Nashi Shirataki Konjac Moyu Rice 

• 220g firm tofu, drained and cubed 

• 1 tsp olive oil 

• 1 small garlic clove, chopped 

• ½ tsp grated fresh ginger 

• 90g broccoli florets 

• 80g green beans, trimmed 

• 70g courgette, sliced 

• 60g mushrooms, sliced 

• 1 tbsp low-salt soy sauce 

• 1 tsp rice vinegar 

• 1 tsp sesame seeds 

• Salt and black pepper to taste 

• Fresh lemon 

Method 

Step 1: Prepare the rice 

Rinse the Nashi Shirataki Konjac Moyu Rice under cold water 2–3 times. Drain well. Heat in a dry open pan for 2–3 minutes to remove excess moisture. Set aside. 

Step 2: Brown the tofu 

Heat olive oil in a wide pan over medium heat. Add tofu cubes. Cook for about 4 minutes, turning gently until lightly golden on the edges. 

Step 3: Cook the vegetables 

Add garlic and ginger first. Stir for 30 seconds. Add broccoli, green beans, courgette and mushrooms. Cook for 3–4 minutes. Keep them slightly firm. 

Step 4: Bring together 

Add the warmed konjac rice. Pour in soy sauce and rice vinegar. Toss gently for 1-2 minutes so everything mixes evenly. 

Step 5: Finish 

Add lemon juice, salt to taste, sesame seeds and black pepper. Serve warm. 

Serving Tip 

Finish with a squeeze of fresh lemon and a sprinkle of toasted sesame seeds before serving. 

Estimated Nutrition Value  

• Energy – 348 kcal 

• Carbohydrate – 12g 

• Unsaturated Fat – 10g 

• Saturated Fat – 2g 

• Fibre – 12g 

• Protein – 28g