Healthy Tofu Bowl Recipe
created by
Dacia Y. 09/09/2024
"completely hommade tofu and bok choi and mushrooms. its the first time ive cooked tofu this well."
"Bravo Dacia! Youve not only met but exceeded your weekly target by including lean protein in your lunch for 5 days. Its fantastic to see you experimenting with new ingredients like tofu and making it a part of your healthy nutrition routine. Your homemade tofu with bok choi and mushrooms sounds delicious and nutritious. Its these small changes that can make a big difference in our health journey as well as eating mindfully :) I look forward to your end of week review tomorrow to reset your goals for the forthcoming week"
See commentsIngredients
- 400g firm tofu, cubed
- 200g bok choy, chopped
- 200g shiitake mushrooms, sliced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1 tablespoon sesame seeds (optional)
- Salt and pepper to taste
Instructions
- Press the tofu for 15 minutes to remove excess moisture, then cut it into cubes.
- In a large skillet, heat sesame oil over medium heat. Add minced garlic and grated ginger, sautéing for 1-2 minutes until fragrant.
- Add the cubed tofu to the skillet and cook for about 5 minutes, turning occasionally until golden brown.
- Stir in the sliced shiitake mushrooms and cook for another 3-4 minutes until they soften.
- Add the chopped bok choy and soy sauce, cooking for an additional 2-3 minutes until the bok choy is wilted.
- Season with salt and pepper to taste, and sprinkle with sesame seeds if desired. Serve warm.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 180 kcal |
| Protein | 15g |
| Carbohydrates | 12g |
| Fiber | 4g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 9g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Tofu Bowl is rich in plant-based protein from tofu, which helps keep you full and supports muscle maintenance. Bok choy and shiitake mushrooms provide essential vitamins and minerals, along with dietary fiber that aids digestion. This dish fits well into plant-based diets and is low in calories, 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 quinoa or brown rice for added fiber.
- Pair with a light miso soup for a complete meal.
- Garnish with fresh cilantro or green onions for extra flavor.
Recipe Variations and Adjustments
tofu bowl recipe
Add cooked brown rice or quinoa to the bowl for a heartier meal.
FAQs About This Recipe
Can I use frozen tofu for this recipe?
Yes, frozen tofu can be used, but it will have a different texture. Thaw and press it before cooking.
Is this recipe gluten-free?
To make it gluten-free, use tamari instead of soy sauce.
How can I add more vegetables?
Feel free to add bell peppers, carrots, or snap peas for extra nutrition.
Can I make this dish spicy?
Yes! Add red pepper flakes or sriracha to the dish for some heat.
What can I serve with this dish?
This tofu bowl pairs well with a side salad or steamed vegetables.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tofu Bowl Recipe for its perfect balance of flavor and nutrition. Packed with lean protein from homemade tofu and fiber-rich bok choy and mushrooms, this dish not only satisfies your hunger but also supports your weight loss goals. It's quick to prepare, making it an ideal choice for busy days or travel. Enjoy a delicious meal that feels indulgent while being entirely wholesome!
Recipe created by Fitmate Coach; inspired by Dacia Y.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"completely hommade tofu and bok choi and mushrooms. its the first time ive cooked tofu this well."
"Bravo Dacia! Youve not only met but exceeded your weekly target by including lean protein in your lunch for 5 days. Its fantastic to see you experimenting with new ingredients like tofu and making it a part of your healthy nutrition routine. Your homemade tofu with bok choi and mushrooms sounds delicious and nutritious. Its these small changes that can make a big difference in our health journey as well as eating mindfully :) I look forward to your end of week review tomorrow to reset your goals for the forthcoming week"