Healthy Tofu Bowl Recipe
created by
Ashley T. 05/25/2024
"Got Jamaican takeout and i used one of our smaller plates filled it with half veggies a little tofu and beans on that side half plant based close enough. I did order a side of stir fried veggies to make my goal work."
"Awesome job with your meal you hit both goals - aiming for a smaller plate and ensuring your meal has all the essential nutrients to keep you full"
See commentsIngredients
- 1 block firm tofu, drained and pressed
- 2 cups mixed vegetables (e.g., bell peppers, broccoli, carrots, cabbage)
- 1 cup cooked brown rice or quinoa
- 1 cup black beans, rinsed and drained
- 1 ripe plantain, sliced
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh cilantro for garnish (optional)
Instructions
- Preheat your oven to 400°F (200°C).
- Cut the tofu into cubes and toss with olive oil, garlic powder, paprika, salt, and pepper.
- Spread the tofu on a baking sheet and bake for 25-30 minutes, flipping halfway through until golden brown.
- While the tofu is baking, heat a non-stick skillet over medium heat and add the mixed vegetables. Stir-fry for about 5-7 minutes until tender.
- In the same skillet, add the black beans and cook until heated through, about 3 minutes.
- In a separate pan, lightly sauté the plantain slices until golden brown on both sides, about 3-4 minutes per side.
- To assemble, place a serving of brown rice or quinoa in a bowl, top with baked tofu, stir-fried vegetables, black beans, and plantains.
- Garnish with fresh cilantro if desired and serve warm.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 15g |
| Carbohydrates | 50g |
| Fiber | 12g |
| Sugar | 5g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Tofu Bowl is rich in plant-based protein from tofu and black beans, which helps keep you full and satisfied. The variety of vegetables adds essential vitamins, minerals, and fiber, promoting digestive health. This dish fits well into plant-based diets and is low in unhealthy fats and added sugars, making it a great option for weight loss. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of mixed greens for added fiber.
- Pair with a light vinaigrette dressing to enhance flavor.
- Enjoy with a glass of infused water or herbal tea.
Recipe Variations and Adjustments
tofu bowl recipe
For a classic tofu bowl, focus on a base of brown rice or quinoa, topped with a variety of roasted or steamed vegetables and a drizzle of low-sodium soy sauce.
FAQs About This Recipe
Can I use frozen vegetables for this recipe?
Yes, frozen vegetables can be used. Just make sure to thaw and drain any excess water before cooking.
How can I make this recipe spicier?
Add red pepper flakes or a dash of hot sauce to the vegetables while cooking for an extra kick.
Is this recipe gluten-free?
Yes, this recipe is gluten-free as long as you use gluten-free soy sauce or tamari.
Can I prepare this dish in advance?
Absolutely! You can prepare the components in advance and assemble them just before serving.
What can I substitute for black beans?
You can substitute black beans with chickpeas or kidney beans for a different flavor and texture.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tofu Bowl Recipe for its vibrant mix of flavors and textures, making it a delightful meal that feels indulgent yet is packed with nutrients. With lean protein from tofu and a variety of colorful veggies, it supports your weight loss goals while keeping you satisfied. Plus, it's easy to prepare and perfect for meal prep, allowing you to enjoy a nutritious dish even on the go. This recipe is not only healthy but also versatile, making it a great addition to your weekly meal rotation.
Recipe created by Fitmate Coach; inspired by Ashley T.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Got Jamaican takeout and i used one of our smaller plates filled it with half veggies a little tofu and beans on that side half plant based close enough. I did order a side of stir fried veggies to make my goal work."
"Awesome job with your meal you hit both goals - aiming for a smaller plate and ensuring your meal has all the essential nutrients to keep you full"