Crispy Tofu and Veggie Buddha Bowl

Healthy and Satisfying: Crispy Tofu and Veggie Buddha Bowl

Introduction

This vibrant and flavorful Buddha bowl is a perfect option for a healthy and satisfying meal. Packed with nutrients and protein, this dish is easy to prepare and can be customized to your liking. Enjoy the crispy texture of the tofu and the delicious flavors of the blanched vegetables.

Ingredients:

• 1 block extra-firm tofu, pressed and cubed

• 1 tablespoon soy sauce

• 1 tablespoon olive oil

• 1 teaspoon sesame oil

• 1 head of broccoli, cut into florets

• 1 red onion, thinly sliced

• 1 cup kale, roughly chopped

• 1/2 cup red cabbage, shredded

• 1/2 avocado, sliced

• 1/4 cup toasted sesame seeds

• Drizzle of tahini sauce

• Salt and pepper to taste

• 1/4 cup quinoa, cooked

Instructions:

1. Prepare the tofu: Marinate the tofu cubes in soy sauce for at least 30 minutes. Drain and pat dry.

2. Blanch the vegetables: Bring a large pot of salted water to a boil. Add the broccoli, red onion, kale, and red cabbage. Cook for 2-3 minutes, or until slightly softened. Drain and rinse with cold water to stop the cooking process.

3. Cook the tofu: Heat a skillet over medium-high heat with a little olive oil and sesame oil. Cook the tofu cubes until crispy on all sides.

4. Season the quinoa: Cook the quinoa according to package instructions. Season with salt and pepper to taste.

5. Assemble the bowls: Divide the cooked quinoa into bowls. Top with blanched vegetables, crispy tofu, mixed greens, avocado, toasted sesame seeds, and a drizzle of tahini sauce.

Nutritional Information:

• Calories: Approximately 400-500 calories per serving

• Protein: Approximately 20-25 grams per serving

• Fat: Approximately 20-25 grams per serving

• Carbohydrates: Approximately 40-50 grams per serving

Tips:

• Experiment with different vegetables and toppings to customize your Buddha bowl.

• For a spicier dish, add a pinch of red pepper flakes or a drizzle of sriracha sauce.

• Serve this dish with a side of brown rice or quinoa for a more filling meal.

Enjoy this healthy and satisfying Buddha bowl!

Additional Resources

For those interested in learning more about the nutritional benefits of the ingredients in this recipe, I recommend checking out the following resources:

• Tofu: https://www.healthline.com/nutrition/what-is-tofu

• Broccoli: https://www.healthline.com/nutrition/foods/broccoli

• Red Onion: https://www.healthline.com/nutrition/foods/onions

• Avocado: https://www.medicalnewstoday.com/articles/270406

• Sesame Seeds: https://www.healthline.com/nutrition/sesame-seeds

• Tahini: https://www.healthline.com/nutrition/tahini-benefits

By exploring these resources, you can gain a deeper understanding of the nutritional value of this delicious and healthy meal.