Healthy Tofu Bowl Recipe
created by
Lin A. 11/29/2023
"no details"
"Thanks for this update Lin. Your choice of ingredients like avocado and green onions are excellent The chicken and kani kama add a good dose of protein. Continue to experiment with different combinations to keep your meals interesting and nutritious. Keep up the good work!"
See commentsIngredients
- 2 cups cooked brown rice
- 1 block (14 oz) firm tofu, drained and pressed
- 1 ripe avocado, sliced
- 1 cup salad greens (spinach, arugula, or mixed greens)
- 1/4 cup green onions, chopped
- 2 tablespoons sesame seeds
- 1/2 cup crab meat (optional)
- Soy sauce or tamari (for drizzling)
- Olive oil (for cooking)
Instructions
- 1. Start by cooking the brown rice according to package instructions. This usually takes about 30-40 minutes, so you can prepare the other ingredients while it cooks.
- 2. While the rice is cooking, heat a non-stick skillet over medium heat and add a drizzle of olive oil.
- 3. Cut the tofu into cubes and add it to the skillet. Cook for about 5-7 minutes, turning occasionally until golden brown on all sides.
- 4. Once the tofu is cooked, remove it from the heat and set aside.
- 5. In a large bowl, combine the cooked brown rice, salad greens, and cooked tofu. Toss gently to mix.
- 6. Top the bowl with sliced avocado, chopped green onions, sesame seeds, and crab meat if using.
- 7. Drizzle with soy sauce or tamari to taste and serve immediately.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 18g |
| Carbohydrates | 40g |
| Fiber | 8g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 15g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Tofu Bowl is rich in plant-based protein from tofu and crab meat, providing essential amino acids for muscle repair and growth. The brown rice offers complex carbohydrates and fiber, promoting digestive health and keeping you full longer. Avocado adds healthy fats, which are important for heart health. This dish fits well into plant-based and Mediterranean diets, making it a versatile option for various eating plans. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a light miso soup for a complete meal.
- Serve with a side of steamed broccoli or snap peas for added nutrients.
- Enjoy with a refreshing green tea to complement the flavors.
Recipe Variations and Adjustments
tofu bowl recipe
Add additional toppings like pickled ginger or seaweed for an authentic touch.
FAQs About This Recipe
Can I make this recipe vegan?
Yes, simply omit the crab meat or replace it with another plant-based protein like chickpeas.
How can I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 4 days.
Can I use frozen tofu?
Yes, frozen tofu can be used; just make sure to thaw and press it before cooking.
What can I use instead of sesame seeds?
You can use sunflower seeds or pumpkin seeds as a substitute.
Is this recipe gluten-free?
Yes, if you use gluten-free soy sauce or tamari.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tofu Bowl Recipe for its perfect balance of flavors and nutrients. Packed with lean protein from tofu and fiber-rich brown rice, it keeps you feeling full and satisfied. The creamy avocado adds a delightful texture, making it a treat for your taste buds while supporting your weight loss goals. Plus, it's quick to prepare, making it an ideal choice for busy days or travel. Enjoy a nutritious meal that doesn't compromise on taste!
Recipe created by Fitmate Coach; inspired by Lin A.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"no details"
"Thanks for this update Lin. Your choice of ingredients like avocado and green onions are excellent The chicken and kani kama add a good dose of protein. Continue to experiment with different combinations to keep your meals interesting and nutritious. Keep up the good work!"