Yam Natto Tofu Bowl
Low-Carb Diet Bowl: ‘Yam Natto Tofu Bowl’ for a Satisfying Meal
This Yam Natto Tofu Bowl was a comforting and nourishing part of my diet as I gradually reintroduced foods after a prolonged fast. It’s a simple yet wholesome bowl recipe that’s easy on digestion while keeping you feeling full and healthy. Perfect for a light and nutritious meal!
Main Ingredients- 1/2 block firm tofu (approx. 150-200g)
- 5cm piece of yam (approx. 50g)
- Small piece of red bell pepper (approx. 30g)
- 3 perilla leaves (깻잎)
- 1 pack natto (with sauce packet)
Sauce- 2 Tbsp soy sauce
- 1 Tbsp perilla oil
- 1 Tbsp roasted perilla powder
- 2 Tbsp mustard (or sugar-free mustard sauce)
- 2 Tbsp soy sauce
- 1 Tbsp perilla oil
- 1 Tbsp roasted perilla powder
- 2 Tbsp mustard (or sugar-free mustard sauce)
Cooking Instructions
Step 1
To prepare the tofu, drain its excess water by freezing it for 3-4 hours. This step is crucial for achieving a firmer texture and ensuring that most of the water is expelled during cooking.
Step 2
Once frozen, transfer the tofu to a microwave-safe container. Microwave on high (700W) for about 4-5 minutes. Heating it in the microwave will melt the ice crystals and release a significant amount of liquid (간수), making the tofu more pliable and less watery.
Step 3
After microwaving, place the tofu in a sieve or colander to drain any remaining liquid. Let it sit for a little while to allow the water to drain completely.
Step 4
You’ll notice that after freezing and microwaving, the tofu becomes very soft. A gentle press will easily release the remaining water. This process ensures the tofu is ready for mashing and absorbs flavors wonderfully. The tofu preparation is now complete!
Step 5
Prepare the remaining ingredients according to your preference. For this recipe, I’ve diced the yam and red bell pepper into approximately 0.5cm cubes for a pleasant texture and visual appeal. These ingredients add a nice crunch and sweetness.
Step 6
Wash the perilla leaves thoroughly under running water. Gently pat them dry with a kitchen towel or paper towels to remove all moisture. Once dry, stack the leaves, roll them up tightly, and thinly slice them into shreds.
Step 7
In a bowl, crumble the drained tofu into small pieces using a fork or your hands. Add all the sauce ingredients: 2 Tbsp soy sauce, 1 Tbsp perilla oil, 1 Tbsp roasted perilla powder, and 2 Tbsp mustard (or sugar-free mustard sauce, to taste). Mix everything together until well combined.
Step 8
Microwave the seasoned tofu mixture until warm. Once heated, top the tofu with the diced yam and bell pepper, shredded perilla leaves, and the natto. Drizzle the natto’s sauce packet over everything and mix well before enjoying.
Step 9
And there you have it! A satisfying and low-calorie diet bowl – the Yam Natto Tofu Bowl – is ready. It’s perfect for a fulfilling meal that’s both healthy and delicious. Enjoy your nutritious creation!
