Healthy Tofu Bowl Recipe
created by
Mollie K. 05/29/2024
"Tuesday dinner! Skipped lunch but not on purpose made a big batch of this high protein full of veggies tofu stir fry"
"Good job Mollie! That tofu stir fry sounds delicious and nutritious."
See commentsIngredients
- 14 oz firm tofu, cubed
- 2 cups whole grain noodles (like soba or whole wheat spaghetti)
- 1 cup carrots, julienned
- 1 cup corn (fresh or frozen)
- 1 cup green bell pepper, sliced
- 2 cups fresh spinach
- 2 tablespoons sesame seeds
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon olive oil
- 1 teaspoon garlic, minced
- 1 teaspoon ginger, minced
Instructions
- 1. Cook the noodles according to package instructions. Drain and set aside.
- 2. In a large skillet, heat olive oil over medium heat. Add garlic and ginger, sauté for 1-2 minutes until fragrant.
- 3. Add cubed tofu to the skillet and cook until golden brown, about 5-7 minutes.
- 4. Stir in the carrots, corn, and green bell pepper. Cook for another 5 minutes until the vegetables are tender.
- 5. Add the spinach and cooked noodles to the skillet. Pour in the soy sauce and toss everything together until well combined.
- 6. Serve hot, garnished with sesame seeds.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 20g |
| Carbohydrates | 50g |
| Fiber | 0g |
| Sugar | 5g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Tofu Bowl is rich in protein from tofu, which helps keep you full and supports muscle health. The variety of vegetables adds essential vitamins, minerals, and fiber, promoting digestive health and satiety. This dish fits well into plant-based diets and is low in unhealthy fats and added sugars, making it a great choice for weight loss. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side of steamed broccoli or a fresh garden salad.
- Serve with a light herbal tea or infused water for hydration.
- Garnish with fresh herbs like cilantro or green onions for added flavor.
Recipe Variations and Adjustments
tofu bowl recipe
For a classic tofu bowl, serve the stir-fry over a bed of brown rice or quinoa for added fiber and nutrients.
FAQs About This Recipe
Can I use frozen vegetables in this recipe?
Yes, frozen vegetables can be used and are often just as nutritious as fresh ones.
How can I make this dish spicier?
Add red pepper flakes or a dash of sriracha to the stir-fry for some heat.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the fridge and can be reheated easily.
Can I add more protein to this dish?
Yes, consider adding edamame or a sprinkle of hemp seeds for extra protein.
What can I use instead of soy sauce?
You can use tamari for a gluten-free option or coconut aminos for a lower-sodium alternative.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tofu Bowl Recipe for its vibrant mix of flavors and textures that make healthy eating enjoyable. Packed with protein and fiber, it keeps you feeling full and satisfied, supporting your weight loss goals. Plus, it's quick to prepare, making it a perfect option for busy days or travel. Enjoy a nutritious meal that feels like a treat, all while staying on track with your health journey!
Recipe created by Fitmate Coach; inspired by Mollie K.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Tuesday dinner! Skipped lunch but not on purpose made a big batch of this high protein full of veggies tofu stir fry"
"Good job Mollie! That tofu stir fry sounds delicious and nutritious."