ini Protein Buddha Bowl recipe is a healthy quinoa bowl loaded with crispy tofu coated in almond sauce and crunchy vegetables and packed with 25 grams of protein for a meat-free protein lunch.
The most common question we all have about a vegan lifestyle is how to get enough protein. This vegan protein bowl is a perfect answer to that question with a recipe that everybody will love! It’s a great protein-rich lunch to serve to non-vegan friends and show them that vegan lunches can be delicious and protein-rich.
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Mangkuk Protein (Mangkuk Buddha Vegan)
This Protein Bowl recipe is a healthy quinoa bowl loaded with crispy tofu coated in almond sauce and crunchy vegetables and packed with 25g of protein for a meat-free protein lunch.
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Simpan dalam E-mel
Hidangan: 4 mangkuk
Kalori: 495.5 kcal
Ramuan
Baked tofu
- 1 menyekat Tauhu Pejal - drained (note 1)
- 1 sudu makan Minyak Bijan - (nota 2)
- 1 sudu makan Tepung jagung - (nota 3)
- ¼ sudu teh Serbuk Bawang putih
- ¼ sudu teh Halia Tanah
For the 4 bowls
- 3 cawan Quinoa yang dimasak - equivalent 1 cup uncooked
- ½ cawan Kubis - thinly shredded
- ½ cawan Red Bell Pepper - dihiris nipis
- 1 cawan Cooked Edamame - suam-suam kuku
- 1 besar lobak merah - dikupas, dihiris nipis
Protein dressing
- ¼ cawan Almond Butter - (nota 4)
- 3 sudu makan Cuka beras - (nota 5)
- 2 sudu teh Sirap maple - (nota 6)
- 2 sudu makan Sos soya
- 1 sudu teh Minyak Bijan - (nota 2)
- ¼ sudu teh Serbuk Bawang putih
- ¼ sudu teh Red Chili Flakes
- 2-3 sudu makan Santan - (nota 7)
Protein Toppings
- 2 sudu teh Benih Hempah
- 1 sudu teh Bijan
arahan
- Preheat the oven to 350°F (180°C). Line a baking sheet with oiled parchment paper. Set aside.
- Cook 1 cup quinoa following the packaging instructions or follow my tutorial on how to cook quinoa in a rice cooker to help you.
- Wrap the tofu in absorbent kitchen paper, place it on a plate, and top it with heavy weight like a cookbook. Wait 10 minutes.
- Meanwhile, in a mixing bowl whisk tofu marinade: sesame oil, cornstarch, garlic powder, and ginger.
- Cut the drained tofu into cubes and place in the bowl with the marinade, stir to coat. Set aside 10 minutes.
- Arrange tofu cubes on the baking sheet, don't touch cubes, and bake for 25-30 minutes, flipping them halfway, until crispy and golden.
- Meanwhile chop all the vegetables thinly: cabbage, red bell pepper, and carrots. Set aside.
- Cook edamame following packaging instructions. I simply cover frozen edamame with boiling water, drain and use lukewarm in the recipe. Set aside.
- In a non-stick saucepan add all the almond butter dressing ingredients, bring to low-medium heat and whisk gently to combine and cook until thick.
- Stir the baked tofu cubes into the thick sauce.
- To assemble the bowls, divide evenly the cooked quinoa at the bottom of each bowl (3/4 cup each) then top with an even amount of tofu (100g each) and raw vegetables.
- Sprinkle seeds on top for a boost of crunch and proteins.
Pada Suhu Ambien
- Store leftover in the fridge in a sealed container for up to 3 days.
- Eat cold or warm.
Nota
Nota 1: You have to use firm tofu. Silken tofu tends to crumble and won’t hold its shape.
Nota 2: Sesame oil brings the best flavor, but you can use other oils, like canola oil or sunflower oil.
Nota 3: Or tapioca starch.
Nota 4: You can also use peanut butter or sunflower seed butter.
Nota 5: Or white wine vinegar.
Nota 6: You can also use coconut nectar, agave syrup, or sugar-free maple-flavored syrup.
Nota 7: Any dairy-free milk works in this recipe.
– Cooked Buckwheat
– Cooked High-Protein Pasta like edamame noodles or black bean noodles
– Cooked Brown Rice
– Cooked White Rice. Can I Eat The Protein Bowl Cold? Yes, you can store leftovers and eat this bowl cold, or just rewarm the quinoa and tofu before assembling. Can I Decrease The Calories Of My Bowl? The most important calorie intake in the bowl is quinoa and oil. You can remove the oil from the almond dressing and decrease the quinoa. Increase your protein by adding more tofu instead.
Tips
I Don’t Like Quinoa, What High-Protein Grain Can I Use? There are other options for this protein bowl. In order of protein content from high to low:– Cooked Buckwheat
– Cooked High-Protein Pasta like edamame noodles or black bean noodles
– Cooked Brown Rice
– Cooked White Rice. Can I Eat The Protein Bowl Cold? Yes, you can store leftovers and eat this bowl cold, or just rewarm the quinoa and tofu before assembling. Can I Decrease The Calories Of My Bowl? The most important calorie intake in the bowl is quinoa and oil. You can remove the oil from the almond dressing and decrease the quinoa. Increase your protein by adding more tofu instead.
Pemakanan
Berkhidmat: 1mangkuk | Kalori: 495.5kcal | Karbohidrat: 48.3g | Protein: 24.8g | Lemak: 23.8g | Lemak tepu: 2.6g | Lemak tak jenuh ganda: 10.1g | Lemak tak jenuh tunggal: 9.5g | Lemak trans: 0.003g | Natrium: 525.7mg | Potasium: 625.2mg | Serat: 9.3g | gula: 8.7g | Vitamin A: 661.6IU | Vitamin B12: 0.1Pg | Vitamin C: 29.4mg | Vitamin D: 3.8Pg | Kalsium: 253.3mg | Iron: 5.5mg | magnesium: 169.5mg | Fosforus: 408.8mg | zink: 2.8mg
Bahan dan Pengganti
So this is a Japanese-inspired protein bowl made of tofu and a delicious almond butter sauce. Let’s see what you need to make this vegan protein bowl.
To make crispy tofu for the bowl, you need.
- Tauhu Pejal – Tofu is a great vegan ingredient that can be used as a meat replacement in recipes like Crispy Orange Tofu, Kari Merah Tauhu, Atau Vegan Butter Chicken.
- Minyak Bijan – Sesame oil brings delicious sesame fragrances to the dish.
- Tepung jagung – You can skip this ingredient, but the tofu won’t be as crispy without it.
- Serbuk Bawang putih
- Halia Tanah
- Edamame – This is another great vegan protein source along with tofu and quinoa. Edamame is the beans that are then turned into tofu or soy sauce.
- Benih Hempah – Hemp Seeds are a great source of protein and don’t contain any psychoactive substance.
- Bijan
A protein bowl would be bland without a dressing. So we serve our bowl with a high-protein sauce made of almond butter. Almond butter is high in healthy fat and vegan proteins.
- Almond Butter
- Sos soya
- Kepingan Cili
- Serbuk Bawang putih
- Santan
- Sos soya or tamari sauce, if you want gluten-free ingredients.
- Cuka beras
- Sirap maple
How To Make A Protein Bowl
There are many ways to make a protein bowl because it mostly depends on the flavors you are after.
More High-Protein Vegan Recipes
Below are some more high-protein plant-based recipes for you to try:
Oh my, that was something. I wasn’t expecting too much to be honest, it looked like a fairly simple recipe but gosh, it delivered! Thank you sooooo much.