Healthy Tofu Bowl Recipe
created by
Natasha S. Dec. 23, 2024
“Met a friend for dinner only had half the rice and half the veggies with tofu and drank water. Tried my best guess on serving size when entering the calories but thats always the hard part.”
Coach
“Good morning Natasha :) Its not always easy to make healthy choices when dining out but youre doing it! Your decision to have half the rice and veggies with tofu is a smart move and to have water along side - youre on to a winner Remember its not just about the calories but the quality of the food youre consuming. I hope you enjoyed your evening and felt good afterwards for hitting your goals while you socialising too! Its a great commitment”
Instructions
1.
Cook the brown rice according to package instructions (about 15-20 minutes).
2.
In a large skillet, heat olive oil over medium heat. Add minced garlic and ginger, sautéing for 1-2 minutes until fragrant.
3.
Add cubed tofu to the skillet and cook until golden brown on all sides, about 5-7 minutes.
4.
Stir in the mixed vegetables and cook for another 5-7 minutes until they are tender.
5.
Add soy sauce, salt, and pepper to taste. If using, stir in fresh spinach or kale until wilted.
6.
Serve the tofu and vegetable mixture over a bed of brown rice.
Ingredients
1.
1 cup brown rice (uncooked)
2.
1 block firm tofu, cubed
3.
2 cups mixed vegetables (green bell pepper, carrots, onions, cabbage, mushrooms, bean sprouts)
4.
2 tablespoons low-sodium soy sauce
5.
1 tablespoon olive oil
6.
1 teaspoon garlic, minced
7.
1 teaspoon ginger, minced
8.
Salt and pepper to taste
9.
Optional: fresh spinach or kale for added fiber
Nutrition
calories
350
fat
10
saturates
1
carbohydrates
50
fibers
8
sugar
3
addedSugar
0
protein
20
Healthy Tofu Bowl Recipe
My Rating
Natasha S.Author
"Met a friend for dinner only had half the rice and half the veggies with tofu and drank water. Tried my best guess on serving size when entering the calories but thats always the hard part."
Coach
"Good morning Natasha :) Its not always easy to make healthy choices when dining out but youre doing it! Your decision to have half the rice and veggies with tofu is a smart move and to have water along side - youre on to a winner Remember its not just about the calories but the quality of the food youre consuming. I hope you enjoyed your evening and felt good afterwards for hitting your goals while you socialising too! Its a great commitment"