Healthy Tofu Bowl Recipe
created by
Natasha S. 07/30/2024
"Met a friend for dinner only had half the rice and half the veggies with tofu and drank water. Tried my best guess on serving size when entering the calories but thats always the hard part."
"Good morning Natasha :) Its not always easy to make healthy choices when dining out but youre doing it! Your decision to have half the rice and veggies with tofu is a smart move and to have water along side - youre on to a winner Remember its not just about the calories but the quality of the food youre consuming. I hope you enjoyed your evening and felt good afterwards for hitting your goals while you socialising too! Its a great commitment"
See commentsIngredients
- 1 cup brown rice (uncooked)
- 1 block firm tofu, cubed
- 2 cups mixed vegetables (green bell pepper, carrots, onions, cabbage, mushrooms, bean sprouts)
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon olive oil
- 1 teaspoon garlic, minced
- 1 teaspoon ginger, minced
- Salt and pepper to taste
- Optional: fresh spinach or kale for added fiber
Instructions
- Cook the brown rice according to package instructions (about 15-20 minutes).
- In a large skillet, heat olive oil over medium heat. Add minced garlic and ginger, sautéing for 1-2 minutes until fragrant.
- Add cubed tofu to the skillet and cook until golden brown on all sides, about 5-7 minutes.
- Stir in the mixed vegetables and cook for another 5-7 minutes until they are tender.
- Add soy sauce, salt, and pepper to taste. If using, stir in fresh spinach or kale until wilted.
- Serve the tofu and vegetable mixture over a bed of brown rice.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 20g |
| Carbohydrates | 50g |
| Fiber | 0g |
| Sugar | 3g |
| 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 maintenance. The variety of vegetables provides essential vitamins, minerals, and fiber, promoting digestive health. 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
- Pair with a side of steamed broccoli or a fresh salad for added nutrients.
- Serve with a slice of lemon or lime for a zesty flavor boost.
- Enjoy with a glass of infused water (cucumber or mint) for hydration.
Recipe Variations and Adjustments
tofu bowl recipe
Add a spicy peanut sauce for a flavorful twist.
FAQs About This Recipe
Can I use frozen vegetables for this recipe?
Yes, frozen vegetables can be used and are often just as nutritious as fresh.
Is this recipe gluten-free?
To make it gluten-free, use tamari instead of soy sauce.
How can I make this dish spicier?
Add red pepper flakes or sriracha to the tofu and vegetable mixture.
Can I prepare this dish in advance?
Yes, you can prepare the tofu and vegetables ahead of time and reheat when ready to serve.
What can I substitute for tofu?
You can use tempeh or chickpeas as a protein alternative.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tofu Bowl Recipe for its vibrant mix of vegetables and protein-packed tofu, making it a satisfying choice for lunch or dinner. It's not only easy to prepare but also travel-friendly, perfect for those on the go. The balance of fiber and lean protein helps keep you full longer, supporting your weight loss goals without sacrificing flavor. Enjoy a nutritious meal that feels indulgent while being mindful of your health!
Recipe created by Fitmate Coach; inspired by Natasha S.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Met a friend for dinner only had half the rice and half the veggies with tofu and drank water. Tried my best guess on serving size when entering the calories but thats always the hard part."
"Good morning Natasha :) Its not always easy to make healthy choices when dining out but youre doing it! Your decision to have half the rice and veggies with tofu is a smart move and to have water along side - youre on to a winner Remember its not just about the calories but the quality of the food youre consuming. I hope you enjoyed your evening and felt good afterwards for hitting your goals while you socialising too! Its a great commitment"