YugTree

Smoked Tofu Bowl

Serves 1 · Prep 15 min · Cook 9 min · 658 calories per serving

A vibrant, protein-packed bowl featuring crispy smoked tofu, quinoa, fresh vegetables, and a zesty lemon-tahini dressing for a healthy and satisfying meal.

Why it's healthy

This Smoked Tofu Bowl is a powerhouse of balanced nutrition. It delivers over 30 grams of complete plant-based protein from the combination of tofu, edamame, and quinoa, essential for muscle maintenance and satiety. The quinoa provides complex carbohydrates and significant dietary fiber, promoting sustained energy release and excellent digestive health. A colorful array of vegetables like carrots, bell peppers, and greens supplies a wealth of antioxidants, vitamins A and C, which support immune function. The tahini dressing contributes healthy monounsaturated fats, crucial for heart health, along with minerals like calcium for bone strength and iron for energy metabolism.

Ingredients

  • 100g firm smoked tofu, cubed
  • 45g dry quinoa (yields about 1/2 cup cooked)
  • 75g shelled edamame
  • 1/2 medium carrot, julienned
  • 1/4 cucumber, sliced
  • 1/4 red bell pepper, thinly sliced
  • 30g mixed greens
  • 1 tbsp sesame oil
  • 1 tbsp soy sauce or tamari
  • 1 tbsp tahini
  • 1 tbsp lemon juice
  • 1 tbsp water
  • 1/2 tsp maple syrup
  • 1/4 tsp garlic powder
  • 1 tsp sesame seeds
  • 1 tbsp chopped cilantro

Instructions

  1. Prepare the dressing by whisking together the tahini, lemon juice, water, maple syrup, and garlic powder in a small bowl until smooth. Add more water, a teaspoon at a time, to reach a pourable consistency.
  2. Heat the sesame oil in a non-stick skillet over medium-high heat. Add the tofu cubes and pan-fry for 5-7 minutes, turning occasionally, until golden and crispy on all sides.
  3. In the last minute of cooking, pour the soy sauce over the tofu and toss to coat everything evenly. Remove from heat.
  4. While the tofu cooks, blanch the edamame in boiling water for 2-3 minutes. Drain and rinse with cold water.
  5. Assemble the bowl by creating a bed of mixed greens. Arrange the cooked quinoa, crispy smoked tofu, edamame, julienned carrot, sliced cucumber, and red bell pepper in separate sections on top of the greens.
  6. Drizzle the lemon-tahini dressing over the bowl. Garnish with sesame seeds and fresh cilantro before serving.