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Healthy Tofu Bowl Recipe

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2 comments

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!!

Prep 15 minutesCook 20 minutesEasyServes 4
CCC

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

0
2 comments
  • JC

    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!!"

  • CCC

    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."