Protein Tofu Bowl Recipe
Protein Tofu Bowl Recipe rescues dinner when energy disappears but hunger still expects balanced glamorous nourishment tonight.
You stack crispy tofu grains vegetables and sauce because organized meals make chaotic days feel manageable.
This colorful bowl delivers protein comfort confidence proving vegan dinners easily outshine boring microwave leftovers everywhere.
Protein Tofu Bowl Recipe
Protein Tofu Bowl Recipe combines crispy tofu, grains, fresh vegetables, and savory sauce into a balanced vegan bowl meal.
Ingredients
- 2 cups cooked quinoa
- 14 oz firm tofu cubed
- 1 tbsp olive oil
- 1 cup roasted sweet potato cubes
- 1 cup steamed broccoli
- ½ cup shredded carrots
- ½ cup sliced cucumber
- 2 tbsp soy sauce
- 1 tbsp maple syrup
- 1 tsp sesame oil
- 1 tbsp lemon juice
- 2 tbsp sliced green onions
- 1 tbsp sesame seeds
Instructions
- Heat olive oil in a skillet over medium heat.
- Add cubed tofu and cook 7 minutes until golden.
- In a bowl, mix soy sauce, maple syrup, sesame oil, and lemon juice.
- Pour sauce over tofu and cook 2 minutes.
- Divide cooked quinoa into serving bowls.
- Arrange sweet potato, broccoli, carrots, and cucumber over quinoa.
- Add glazed tofu to bowls.
- Sprinkle green onions and sesame seeds before serving.
Notes
Nutritional values (per serving)
Calories: 390Total Fat: 13g
Saturated Fat: 2g
Carbohydrates: 46g
Fiber: 7g
Protein: 22g
Vitamins and minerals (per serving)
Calcium: 20%Iron: 18%
Vitamin A: 45%
Potassium: 15%
Magnesium: 16%
Additional notes / tips to enhance flavor
- Press tofu before cooking for crisp texture.
- Add chili flakes for spice.
- Use brown rice instead of quinoa if preferred.
- Add avocado slices for creaminess.
- Drizzle tahini sauce for extra richness.
