Tofu Buddha Bowl
Ingredients
For the bowl
- 150 g firm tofu, cubed
- ½ cup cooked quinoa
- ½ cup edamame, cooked
- ½ cup cucumber, sliced
- ½ cup carrot, shredded
- ¼ avocado, sliced
- 1 tsp sesame seeds
For the tofu
- 1 tsp olive or sesame oil
- 1 tsp soy sauce
- ½ tsp garlic powder
- ¼ tsp paprika
- Black pepper, to taste
For the peanut-lime dressing
- 1 tbsp natural peanut butter
- 1 tsp soy sauce
- 1 tsp lime juice
- 1 tsp maple syrup
- 1–2 tbsp warm water
Method
- Prep the tofu. Pat the tofu dry and cut it into cubes.
- Season. Toss the tofu with soy sauce, garlic powder, paprika and pepper.
- Heat the pan. Heat 1 tsp oil in a non-stick pan.
- Crisp the tofu. Cook the tofu for 7–10 minutes, turning occasionally, until golden and slightly crispy.
- Make the dressing. Mix the peanut butter, soy sauce, lime juice and maple syrup. Add warm water gradually until smooth.
- Start the bowl. Add the quinoa to a bowl.
- Arrange. Arrange the tofu, edamame, cucumber, carrot and avocado on top.
- Dress. Drizzle with the peanut-lime dressing.
- Finish. Sprinkle sesame seeds over the bowl.
Nutrition (approx. per serving; values vary with brands, portions and cooking methods)
| Per Serving | |
|---|---|
| Calories | ~570 kcal |
| Protein | ~32 g |
| Carbohydrates | ~57 g |
| Fat | ~25 g |
| Fibre | ~14 g |
| Sugar | ~9 g |
| Iron | ~6 mg |
| Calcium | ~300 mg |
| Potassium | ~900 mg |
Tips
- Why it's nutritious: a very balanced vegan lunch.
- Tofu + edamame → high-quality plant protein
- Quinoa → protein + complex carbohydrates
- Vegetables → fibre, vitamins and minerals
- Avocado + peanut butter → mostly unsaturated fats
Step-by-step photos
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