Best 2 Tofu Buddha Bowl Recipe By Tasty Recipes
In this day and age, incorporating healthy and nutritious meals into our daily routine has become increasingly important. With the rising popularity of plant-based diets, tofu has emerged as a versatile and protein-rich ingredient that can be transformed into a variety of delicious dishes. One standout recipe that has captured the attention of food enthusiasts is the Tofu Buddha Bowl, a vibrant and flavorful dish that combines the goodness of tofu with an array of wholesome ingredients. This article aims to guide you through the steps of creating a delectable Tofu Buddha Bowl, inspired by the renowned recipe from Tasty, ensuring that you have a delightful and nourishing meal experience.
Check out the recipes below so you can choose the best recipe for yourself!
PROTEIN-PACKED BUDDHA BOWL RECIPE BY TASTY
Here's what you need: firm tofu, sweet potato, onion, garlic, peanut or vegetable oil, chickpeas, salt, pepper, chili powder, garlic powder, cooked quinoa, leafy greens, shredded carrots, avocado, Juice of 1 lemon, vegetable oil, sesame oil, hot sauce, dried thyme, paprika, salt
Provided by Merle O'Neal
Categories Dinner
Yield 2 servings
Number Of Ingredients 21
Steps:
- Make the marinade: In a small bowl, combine the vegetable oil, sesame oil, hot sauce, thyme, paprika, and salt. Set aside.
- Add the marinade and tofu to a container and marinate for at least 30 minutes, or up to a day.
- Preheat the oven to 400ºF (200ºC).
- Lay the sweet potato, onion, and garlic on a baking sheet and drizzle with oil. Season with salt and pepper. Bake for 20-25 minutes.
- In a medium bowl, add the chickpeas, salt, pepper, chili powder, and garlic powder to a bowl and stir to combine.
- Transfer chickpeas to a skillet and cook over medium heat for about 10 minutes. Set chickpeas aside.
- Fry the tofu in the same pan for about 10 minutes on each side.
- Slice tofu to your preference.
- Combine the quinoa, greens, sweet potatoes, onions, chickpeas, carrots, tofu, and avocado in a medium-large bowl and top off with lemon juice
- Enjoy!
Nutrition Facts : Calories 1018 calories, Carbohydrate 124 grams, Fat 46 grams, Fiber 26 grams, Protein 36 grams, Sugar 20 grams
TOFU BUDDHA BOWL RECIPE BY TASTY
Here's what you need: sesame oil, sweet mirin, McCormick® Fiery Spice Blend, kosher salt, extra firm tofu, medium sweet potatoes, medium broccoli crowns, cooked quinoa, purple cabbage, english cucumber, large avocado, roasted peanuts, fresh cilantro leaves, fresh mint leaf, sesame oil, apple cider vinegar, McCormick® Fiery Spice Blend, cold water, kosher salt
Provided by Tasty
Categories Lunch
Time 50m
Yield 6 servings
Number Of Ingredients 19
Steps:
- Preheat the oven to 400˚F (200˚C).
- Make the tofu marinade: In a medium bowl, mix together the sesame oil, mirin, Fiery spice blend, and salt.
- Cut the tofu lengthwise into ½-inch (1 ¼ cm) wide slabs, then cut each slab in half lengthwise. Cut each strip into ½-inch (1 ¼ cm) wide cubes. Toss with the marinade, then cover with plastic wrap marinate in the fridge for at least 1 hour.
- Fill a large pot with cold water, season well with salt, and add the sweet potatoes. Bring to a boil over medium-high heat. Reduce the heat to low and simmer until the sweet potatoes can be pierced with a fork but still give some resistance, about 20 minutes.
- Remove sweet potatoes from the pot and set aside to cool. Drop in the broccoli florets and blanch for 90 seconds. Remove the broccoli and shock in an ice bath to stop the cooking. Cool completely, about 60 seconds, then transfer to a paper towel-lined plate to drain.
- Cut the cooled sweet potato into ½-inch (1 ¼ cm) wide half moons and season with salt to taste.
- On a lightly greased baking sheet, spread out the marinated tofu and sweet potato. Bake for 20 minutes, until sweet potatoes and tofu begin to brown.
- While the sweet potatoes and tofu cook, make the peanut sauce: In a medium bowl, whisk together the peanut butter, apple cider vinegar, Fiery spice blend, and ¼ cup water. Add more water as necessary to achieve a pourable, but not runny, consistency. Season with salt to taste.
- Assemble the bowls: Add 1 cup (170 G) of quinoa to the bottom of a serving bowl, then arrange about 2½ ounces (70 G) of tofu, ½ cup (112 G) sweet potato, ½ cup (75 G) broccoli florets, ½ cup (50 G) purple cabbage, ¼ cup (30 G) cucumber, and 4-5 slices of avocado on top. Drizzle with 2-3 tablespoons peanut sauce and top with crushed peanuts, cilantro, and mint.
- Enjoy!
Nutrition Facts : Calories 998 calories, Carbohydrate 143 grams, Fat 32 grams, Fiber 23 grams, Protein 39 grams, Sugar 12 grams
Tips:
- For the tofu, use extra firm tofu and press it well to remove excess moisture. This will help the tofu absorb the marinade better and become more flavorful.
- When marinating the tofu, use a flavorful marinade that will infuse the tofu with flavor. You can use a variety of ingredients in your marinade, such as soy sauce, sesame oil, garlic, ginger, and honey.
- Bake the tofu at a high temperature so that it gets crispy on the outside and tender on the inside. You can also pan-fry the tofu if you prefer.
- For the quinoa, use a ratio of 1 cup quinoa to 2 cups water. This will produce fluffy and tender quinoa.
- Season the quinoa with salt and pepper to taste. You can also add other seasonings, such as cumin, chili powder, or garlic powder.
- For the roasted vegetables, use a variety of vegetables that you like. Some good options include broccoli, carrots, Brussels sprouts, and sweet potatoes.
- Toss the vegetables with olive oil, salt, and pepper before roasting them. This will help them caramelize and become flavorful.
- When assembling the Buddha bowl, start with a layer of quinoa. Then, add the tofu, roasted vegetables, and any other desired toppings, such as avocado, edamame, or nuts.
- Drizzle the Buddha bowl with a flavorful dressing, such as a tahini dressing or a vinaigrette.
Conclusion:
Tofu Buddha bowls are a delicious, healthy, and versatile meal that can be enjoyed for lunch or dinner. They are packed with protein, fiber, and vitamins, and they can be customized to your liking. With a little planning and preparation, you can easily make a tofu Buddha bowl at home.
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