Detta 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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Proteinskål (Vegan Buddha Bowl)
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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Serveringar: 4 skålar
Kalorier: 495.5 kcal
Innehållsförteckning
Baked tofu
- 1 blockera Fast tofu - drained (note 1)
- 1 matsked Sesamolja - (anteckning 2)
- 1 matsked Majsstärkelse - (anteckning 3)
- ¼ tesked Vitlökspulver
- ¼ tesked Mald ingefära
For the 4 bowls
- 3 koppar Kokt quinoa - equivalent 1 cup uncooked
- ½ kopp Kål - thinly shredded
- ½ kopp Röd paprika - tunt skivad
- 1 kopp Cooked Edamame - ljummen
- 1 Large Morot - peeled, thinly sliced
Protein dressing
- ¼ kopp Mandelsmör - (anteckning 4)
- 3 matskedar Risvinäger - (anteckning 5)
- 2 teskedar Lönnsirap - (anteckning 6)
- 2 matskedar Soja sås
- 1 tesked Sesamolja - (anteckning 2)
- ¼ tesked Vitlökspulver
- ¼ tesked Röda chiliflingor
- 2-3 matskedar Kokosmjölk - (anteckning 7)
Instruktioner
- 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.
lagring
- Store leftover in the fridge in a sealed container for up to 3 days.
- Eat cold or warm.
Anmärkningar
Anmärkningar 1: You have to use firm tofu. Silken tofu tends to crumble and won’t hold its shape.
Anmärkningar 2: Sesame oil brings the best flavor, but you can use other oils, like canola oil or sunflower oil.
Anmärkningar 3: Or tapioca starch.
Anmärkningar 4: You can also use peanut butter or sunflower seed butter.
Anmärkningar 5: Or white wine vinegar.
Anmärkningar 6: You can also use coconut nectar, agave syrup, or sugar-free maple-flavored syrup.
Anmärkningar 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.
Kostrådgivning
Tjänande: 1skål | Kalorier: 495.5kcal | kolhydrater: 48.3g | Protein: 24.8g | Fett: 23.8g | Mättat fett: 2.6g | Fleromättat fett: 10.1g | Enkelomättat fett: 9.5g | Transfett: 0.003g | Natrium: 525.7mg | Kalium: 625.2mg | Fiber: 9.3g | Socker: 8.7g | Vitamin A: 661.6IU | Vitamin B12: 0.1pg | C-vitamin: 29.4mg | Vitamin D: 3.8pg | Kalcium: 253.3mg | Järn: 5.5mg | Magnesium: 169.5mg | fosfor: 408.8mg | Zink: 2.8mg
Ingredienser och ersättningar
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.
- Fast tofu – Tofu is a great vegan ingredient that can be used as a meat replacement in recipes like Krispig apelsin tofu, Tofu röd curry, eller Vegansk smörkyckling.
- Sesamolja – Sesame oil brings delicious sesame fragrances to the dish.
- Majsstärkelse – You can skip this ingredient, but the tofu won’t be as crispy without it.
- Vitlökspulver
- Mald ingefära
- Edamame – This is another great vegansk proteinkälla along with tofu and quinoa. Edamame is the beans that are then turned into tofu or soy sauce.
- Hampafrön – Hemp Seeds are a great source of protein and don’t contain any psychoactive substance.
- Sesamfrön
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.
- Mandelsmör
- Soja sås
- Chiliflakes
- Vitlökspulver
- Kokosmjölk
- Soja sås or tamari sauce, if you want gluten-free ingredients.
- Risvinäger
- Lönnsirap
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.