Bu 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.
Bu tarifi beğendiniz mi?
Bırakın yorum Yap aşağıya inin veya sayfamıza gidin. Facebook (Neredeyse) tüm yorumlara cevap verdiğim yer, bizim Instagram sayfası ilham almak için veya bizim Pinterest Tarifleri kaydetmek için!
Protein Kasesi (Vegan Buddha Kasesi)
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.
Print
Değerlendirme
Facebook'ta Paylaş
Pin
E-postaya Kaydet
porsiyon: 4 çanaklar
Kalori: 495.5 kcal
malzemeler
Baked tofu
- 1 blok Sert Tofu - drained (note 1)
- 1 yemek kasigi Tahin - (not 2)
- 1 yemek kasigi Mısır nişastası - (not 3)
- ¼ çay kaşığı Sarımsak tozu
- ¼ çay kaşığı Öğütülmüş zencefil
For the 4 bowls
- 3 bardaklar Pişmiş quinoa - equivalent 1 cup uncooked
- ½ Fincan Lahana - thinly shredded
- ½ Fincan Kırmızı dolmalık biber - ince dilimlenmiş
- 1 Fincan Cooked Edamame - ılık
- 1 büyük havuç - peeled, thinly sliced
Protein dressing
- ¼ Fincan Badem yağı - (not 4)
- 3 yemek kaşığı Pirinç sirkesi - (not 5)
- 2 çay kaşığı Akçaağaç şurubu - (not 6)
- 2 yemek kaşığı Soya sosu
- 1 çay kaşığı Tahin - (not 2)
- ¼ çay kaşığı Sarımsak tozu
- ¼ çay kaşığı Kırmızı Pul Biber
- 2-3 yemek kaşığı Hindistan Cevizi Sütü - (not 7)
Protein Toppings
- 2 çay kaşığı Kenevir tohumu
- 1 çay kaşığı Susam taneleri
talimatlar
- 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.
Depolama
- Store leftover in the fridge in a sealed container for up to 3 days.
- Eat cold or warm.
notlar
Notlar 1: You have to use firm tofu. Silken tofu tends to crumble and won’t hold its shape.
Notlar 2: Sesame oil brings the best flavor, but you can use other oils, like canola oil or sunflower oil.
Notlar 3: Or tapioca starch.
Notlar 4: You can also use peanut butter or sunflower seed butter.
Notlar 5: Or white wine vinegar.
Notlar 6: You can also use coconut nectar, agave syrup, or sugar-free maple-flavored syrup.
Notlar 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.
İpuçları
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.
Beslenme
Porsiyon: 1çanak | Kalori: 495.5kcal | Karbonhidratlar: 48.3g | Protein: 24.8g | Şişman, yağ: 23.8g | Doymuş yağ: 2.6g | Doymamış yağ: 10.1g | Tekli Doymamış Yağ: 9.5g | Trans yağ: 0.003g | Sodyum: 525.7mg | Potasyum: 625.2mg | Lif: 9.3g | Şeker: 8.7g | A vitamini: 661.6IU | Vitamin B12: 0.1ug | C vitamini: 29.4mg | D vitamini: 3.8ug | Kalsiyum: 253.3mg | Demir: 5.5mg | Magnezyum: 169.5mg | Fosfor: 408.8mg | çinko: 2.8mg
Malzemeler ve Değişiklikler
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.
- Sert Tofu – Tofu is a great vegan ingredient that can be used as a meat replacement in recipes like Çıtır Portakallı Tofu, Tofu Kırmızı Köriya da Vegan Tereyağlı Tavuk.
- Tahin – Sesame oil brings delicious sesame fragrances to the dish.
- Mısır nişastası – You can skip this ingredient, but the tofu won’t be as crispy without it.
- Sarımsak tozu
- Öğütülmüş zencefil
- Edamame – This is another great vegan protein kaynağı along with tofu and quinoa. Edamame is the beans that are then turned into tofu or soy sauce.
- Kenevir tohumu – Hemp Seeds are a great source of protein and don’t contain any psychoactive substance.
- Susam taneleri
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.
- Badem yağı
- Soya sosu
- Pul biber
- Sarımsak tozu
- Hindistan Cevizi Sütü
- Soya sosu or tamari sauce, if you want gluten-free ingredients.
- Pirinç sirkesi
- Akçaağaç şurubu
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.