Smoked Tofu & Sesame Rice Bowl

Smoked tofu is a revelation. It's firm, savoury, and doesn't need pressing or marinating. Sliced and pan-fried until crisp, then served over brown rice with cucumber, avocado, and a sesame dressing. It's a proper meal that comes together in about fifteen minutes.

Ingredients (Serves 1):

• 100g smoked tofu, sliced
• 1 tsp sesame oil
• 150g cooked brown rice
• ¼ cucumber, diced
• ½ avocado, sliced
• 1 spring onion, sliced
• A sprinkle of sesame seeds

For the dressing:

• 1 tbsp tamari or soy sauce
• 1 tsp sesame oil
• 1 tsp rice vinegar or lemon juice
• ½ tsp maple syrup

Method:

1. Heat the sesame oil in a non-stick pan. Fry the tofu slices for 3–4 minutes per side until golden and crisp.
2. Whisk the dressing ingredients together.
3. Place the warm rice in a bowl. Top with the tofu, cucumber, avocado, and spring onion.
4. Drizzle with the dressing. Scatter with sesame seeds.

Why it's gut-friendly: Tofu is easy to digest and provides plant protein. Brown rice adds prebiotic fibre. Avocado provides healthy fats. Sesame oil is anti-inflammatory.