Healthy Tofu Bowl Recipe
created by
Ashley T. Dec. 23, 2024
“Got Jamaican takeout and i used one of our smaller plates filled it with half veggies a little tofu and beans on that side half plant based close enough. I did order a side of stir fried veggies to make my goal work.”
Coach Sebastian
“Awesome job with your meal you hit both goals - aiming for a smaller plate and ensuring your meal has all the essential nutrients to keep you full”
Instructions
1.
Preheat your oven to 400°F (200°C).
2.
Cut the tofu into cubes and toss with olive oil, garlic powder, paprika, salt, and pepper.
3.
Spread the tofu on a baking sheet and bake for 25-30 minutes, flipping halfway through until golden brown.
4.
While the tofu is baking, heat a non-stick skillet over medium heat and add the mixed vegetables. Stir-fry for about 5-7 minutes until tender.
5.
In the same skillet, add the black beans and cook until heated through, about 3 minutes.
6.
In a separate pan, lightly sauté the plantain slices until golden brown on both sides, about 3-4 minutes per side.
7.
To assemble, place a serving of brown rice or quinoa in a bowl, top with baked tofu, stir-fried vegetables, black beans, and plantains.
8.
Garnish with fresh cilantro if desired and serve warm.
Ingredients
1.
1 block firm tofu, drained and pressed
2.
2 cups mixed vegetables (e.g., bell peppers, broccoli, carrots, cabbage)
3.
1 cup cooked brown rice or quinoa
4.
1 cup black beans, rinsed and drained
5.
1 ripe plantain, sliced
6.
1 tablespoon olive oil
7.
1 teaspoon garlic powder
8.
1 teaspoon paprika
9.
Salt and pepper to taste
10.
Fresh cilantro for garnish (optional)
Nutrition
calories
350
fat
10
saturates
1
carbohydrates
50
fibres
12
sugar
5
addedSugar
0
protein
15
Healthy Tofu Bowl Recipe
My Rating
Ashley T.Author
"Got Jamaican takeout and i used one of our smaller plates filled it with half veggies a little tofu and beans on that side half plant based close enough. I did order a side of stir fried veggies to make my goal work."
Coach Sebastian
"Awesome job with your meal you hit both goals - aiming for a smaller plate and ensuring your meal has all the essential nutrients to keep you full"