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20g Protein Tofu Bowl Recipe

Emily Carter
A nourishing vegan tofu bowl loaded with vegetables, grains, and a zesty sauce, offering balanced flavor and a strong 20g protein boost.
Print Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 1 servings
Calories 310 kcal

Ingredients
  

Tofu Base:

  • 1 cup firm tofu cubes
  • 1 tablespoon soy sauce
  • ½ teaspoon garlic paste
  • ½ teaspoon paprika
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 1 tablespoon olive oil

Bowl Components:

  • ½ cup cooked rice or quinoa
  • ¼ cup shredded carrots
  • ¼ cup sliced cucumbers
  • ¼ cup steamed broccoli
  • 1 tablespoon sesame seeds

Sauce:

  • 1 tablespoon lemon juice
  • 1 teaspoon maple syrup
  • 1 teaspoon soy sauce

Instructions
 

  • Mix tofu with soy sauce, garlic paste, paprika, salt, and pepper.
  • Heat a skillet and add olive oil.
  • Cook tofu 6 minutes until golden.
  • Assemble bowl with rice or quinoa.
  • Add carrots, cucumbers, and broccoli.
  • Add cooked tofu.
  • Mix lemon juice, maple syrup, and soy sauce.
  • Drizzle sauce over the bowl.
  • Sprinkle sesame seeds.
  • Serve warm as your 20g Protein Tofu Bowl—simple, vibrant, and deliciously plant-powered.

Notes

Nutritional Values (Per Serving)

Calories: 310
Total Fat: 10g
Saturated Fat: 1.3g
Carbohydrates: 35g
Fiber: 5g
Protein: 20g

Vitamins & Minerals (Per Serving)

Iron: 15%
Magnesium: 12%
Vitamin A: 20%
Vitamin C: 18%
Calcium: 14%

Additional Notes / Tips

  • Add avocado for healthy fats.
  • Swap rice with millet for extra fiber.
  • A sprinkle of chili flakes adds a spicy kick.