Healthy Tofu Bowl Recipe
created by
Jenna C. Dec. 23, 2024
“We ate out at a place called Northstar and it was very healthy and clean eating! Yay! This was a Buddha bowl with lots of veggies quinoa and tofu with a peanut sauce. So good!!”
Coach Coach Chiquita
“Great work! oure just one step away from reaching your weekly goal of 6 high protein/fiber lunches. Your Buddha bowl from Northstar sounds delicious and nutritious. The tofu provides a good source of protein while the veggies and quinoa are rich in fiber. The peanut sauce adds a bit of healthy fats to your meal. Its wonderful to see you making mindful choices when eating out. Remember the protein in tofu and the fiber in veggies and quinoa will help you stay satisfied. Youre doing an exceptional job and youre almost at your target.”
Instructions
1.
1. Cook the quinoa: In a medium saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Fluff with a fork and set aside.
2.
2. Prepare the tofu: Cut the pressed tofu into cubes. In a skillet, heat sesame oil over medium heat. Add tofu and cook until golden brown on all sides, about 10 minutes.
3.
3. Make the peanut sauce: In a small bowl, whisk together peanut butter, soy sauce, lime juice, and maple syrup until smooth. Adjust consistency with a little water if needed.
4.
4. Assemble the bowl: In a large bowl, layer quinoa, tofu, purple cabbage, broccoli, carrots, radish, green onions, and mint.
5.
5. Drizzle with peanut sauce and toss gently to combine. Serve immediately.
Ingredients
1.
1 cup quinoa, rinsed
2.
2 cups water or vegetable broth
3.
1 block (14 oz) firm tofu, drained and pressed
4.
2 tablespoons natural peanut butter (no added sugar)
5.
2 tablespoons low-sodium soy sauce
6.
1 tablespoon lime juice
7.
1 teaspoon maple syrup (optional)
8.
1 tablespoon sesame oil
9.
1 cup purple cabbage, shredded
10.
1 cup broccoli florets, steamed
11.
1 cup carrots, grated
12.
1 cup radish, diced
13.
1/2 cup green onions, chopped
14.
1/4 cup fresh mint leaves, chopped
Nutrition
calories
350
fat
15
saturates
2
carbohydrates
40
fibres
10
sugar
5
addedSugar
0
protein
20
Healthy Tofu Bowl Recipe
My Rating
Jenna C.Author
"We ate out at a place called Northstar and it was very healthy and clean eating! Yay! This was a Buddha bowl with lots of veggies quinoa and tofu with a peanut sauce. So good!!"
Coach Coach Chiquita
"Great work! oure just one step away from reaching your weekly goal of 6 high protein/fiber lunches. Your Buddha bowl from Northstar sounds delicious and nutritious. The tofu provides a good source of protein while the veggies and quinoa are rich in fiber. The peanut sauce adds a bit of healthy fats to your meal. Its wonderful to see you making mindful choices when eating out. Remember the protein in tofu and the fiber in veggies and quinoa will help you stay satisfied. Youre doing an exceptional job and youre almost at your target."