Protein Bowl (Vegan Buddha Bowl)

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www.theconsciousplantkitchen.com

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.

You can find the full recipe, including tips, step-by-step photos, video, storage instructions, detailed allergy swaps, FAQ, and save at: https://www.theconsciousplantkitchen.com/protein-bowl/ or scan the QR code here ➡️

Prep Time35

Cook Time30

Total Time1 5

Servings: bowls

Calories: 495.5kcal

Author: Carine Claudepierre

Ingredients

Baked tofu

1 block Firm Tofu drained (note 1)
1 tablespoon Sesame Oil (note 2)
1 tablespoon Cornstarch (note 3)
¼ teaspoon Garlic Powder
¼ teaspoon Ground Ginger

For the 4 bowls

3 cups Cooked Quinoa equivalent 1 cup uncooked
½ cup Cabbage thinly shredded
½ cup Red Bell Pepper thinly sliced
1 cup Cooked Edamame lukewarm
1 large Carrot peeled, thinly sliced

Protein dressing

¼ cup Almond Butter (note 4)
3 tablespoons Rice Vinegar (note 5)
2 teaspoons Maple Syrup (note 6)
2 tablespoons Soy Sauce
1 teaspoon Sesame Oil (note 2)
¼ teaspoon Garlic Powder
¼ teaspoon Red Chili Flakes
2-3 tablespoons Coconut Milk (note 7)

Protein Toppings

2 teaspoons Hemp Seeds
1 teaspoon Sesame Seeds

US Customary - Metric

Instructions

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.

Storage

Store leftover in the fridge in a sealed container for up to 3 days.
Eat cold or warm.

Equipment

Notes

Note 1: You have to use firm tofu. Silken tofu tends to crumble and won't hold its shape.

Note 2: Sesame oil brings the best flavor, but you can use other oils, like canola oil or sunflower oil.

Note 3: Or tapioca starch.

Note 4: You can also use peanut butter or sunflower seed butter.

Note 5: Or white wine vinegar.

Note 6: You can also use coconut nectar, agave syrup, or sugar-free maple-flavored syrup.

Note 7: Any dairy-free milk works in this recipe.

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.

Oven Mode: I use the fan-forced (convection) mode. If you have to use conventional mode, I recommend increasing the temperature by 25°F (15°C). The baking time should be the same, but it might take a few more minutes.

Nutrition