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Protein Tofu Bowl Recipe

Emily Carter
Protein Tofu Bowl Recipe combines crispy tofu, grains, fresh vegetables, and savory sauce into a balanced vegan bowl meal.

Print Recipe
Prep Time 12 minutes
Cook Time 18 minutes
Total Time 30 minutes
Servings 4 servings
Calories 390 kcal

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: 390
Total 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.