Protein Tofu Bowl Recipe
You want something balanced, filling, and slightly impressive, so this Protein Tofu Bowl Recipe delivers without demanding chef-level effort today.
Because bland plant meals feel suspicious, this colorful, flavorful bowl brings protein, texture, and just enough personality to keep things interesting.
Protein Tofu Bowl Recipe
Balanced tofu bowl packed with plant protein and fresh ingredients
Ingredients
- Firm tofu: 400g
- Cooked rice: 2 cups
- Olive oil: 1 tablespoon
- Soy sauce: 2 tablespoons
- Garlic minced: 2 cloves
- Ginger grated: 1 teaspoon
- Broccoli florets: 1 cup
- Carrots shredded: 1 cup
- Cucumber sliced: 1 cup
- Sesame oil: 1 teaspoon
- Lemon juice: 1 tablespoon
- Sesame seeds: 1 tablespoon
- Salt: 1/2 teaspoon
- Black pepper: 1/2 teaspoon
Instructions
- Press tofu to remove excess moisture, then cut into cubes.
- Heat olive oil in a skillet, cook tofu until golden and slightly crispy.
- Add soy sauce, garlic, and ginger, cooking briefly until coated.
- In another pan, lightly cook broccoli for 4–5 minutes until tender.
- Assemble bowls with rice, tofu, broccoli, carrots, and cucumber.
- Drizzle sesame oil and lemon juice, sprinkle sesame seeds, then serve.
Notes
Nutritional Values (per serving):
- Calories: 400
- Total Fat: 14g
- Saturated Fat: 2g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 20g
- Calcium: 30%
- Iron: 20%
- Vitamin C: 25%
- Magnesium: 15%
- Potassium: 12%
- Press tofu well for better texture.
- Add chili sauce for extra flavor.
- Use fresh vegetables for best crunch and color.
