Save to Pinterest Experience a burst of flavor and color with this Peanut Tofu Power Bowl. This vibrant, plant-based dish combines the satisfying crunch of crispy tofu with the wholesomeness of brown rice and a rainbow of fresh vegetables, all tied together by a rich and creamy peanut sauce for a nourishing meal.
Save to Pinterest Whether you are prepping for a healthy lunch or a quick weeknight dinner, this bowl is designed to satisfy. The combination of protein-rich edamame, fiber-filled brown rice, and the savory depth of the ginger-infused peanut sauce creates a balanced meal that keeps you energized.
Ingredients
- Tofu: 400 g extra-firm tofu (pressed and cubed), 2 tbsp cornstarch, 2 tbsp olive oil, pinch of salt.
- Grains: 200 g brown rice or quinoa (uncooked), 500 ml water or vegetable broth.
- Vegetables: 1 medium carrot (julienned), 1 red bell pepper (sliced), 1 cup purple cabbage (shredded), 1 cup edamame (steamed and shelled), 1 small cucumber (sliced), 2 spring onions (sliced).
- Peanut Sauce: 60 g creamy peanut butter, 2 tbsp soy sauce or tamari, 1 tbsp maple syrup or agave, 1 tbsp rice vinegar or lime juice, 1 tsp toasted sesame oil, 2 tbsp warm water, 1 garlic clove (minced), 1 tsp grated ginger, pinch of chili flakes.
- Toppings (optional): 2 tbsp roasted peanuts (chopped), 1 tbsp sesame seeds, fresh cilantro or mint leaves.
Instructions
- Step 1
- Cook the brown rice or quinoa according to package instructions. Fluff and set aside.
- Step 2
- Preheat oven to 200°C (400°F) or heat a large non-stick skillet over medium-high heat.
- Step 3
- Toss tofu cubes with cornstarch and a pinch of salt until evenly coated.
- Step 4
- Drizzle tofu with olive oil and bake for 20–25 minutes, flipping halfway, until golden and crisp. Alternatively, pan-fry in skillet until browned on all sides.
- Step 5
- While tofu cooks, prepare the peanut sauce: whisk together peanut butter, soy sauce, maple syrup, rice vinegar, sesame oil, water, garlic, ginger, and chili flakes until smooth. Add more water if needed for desired consistency.
- Step 6
- Prepare vegetables: julienne or slice as directed. Steam the edamame if using frozen.
- Step 7
- To assemble, divide cooked rice or quinoa among four bowls. Arrange tofu, carrots, bell pepper, cabbage, edamame, cucumber, and spring onions on top.
- Step 8
- Drizzle generously with peanut sauce. Garnish with roasted peanuts, sesame seeds, and fresh herbs if desired.
- Step 9
- Serve immediately.
Zusatztipps für die Zubereitung
For an extra boost of nutrition, you can add avocado, roasted sweet potato, or steamed broccoli to the bowl. If you prefer a spicy kick, incorporate sriracha or additional chili flakes directly into the peanut sauce.
Varianten und Anpassungen
This recipe is highly versatile; substitute the brown rice or quinoa with cauliflower rice for a lower-carb alternative. To ensure the dish is gluten-free, always use tamari instead of standard soy sauce.
Serviervorschläge
Enjoy this bowl immediately while the tofu is hot and crispy. For a complete dining experience, pair it with a glass of crisp Riesling or a refreshing cup of unsweetened iced green tea.
Save to Pinterest With its high protein content and vibrant array of vegetables, this Peanut Tofu Power Bowl is a wholesome addition to any meal plan. Simple to prepare and beautiful to serve, it’s a plant-based favorite that never disappoints.
Recipe Questions & Answers
- → How do I make the tofu extra crispy?
Press your tofu for at least 15 minutes to remove excess moisture, then coat cubes thoroughly in cornstarch before baking at 200°C (400°F) for 20–25 minutes. Flip halfway through for even browning. Pan-frying in a skillet with hot oil also yields excellent crispiness.
- → Can I make this bowl gluten-free?
Absolutely. Substitute regular soy sauce with tamari in both the peanut sauce and tofu preparation. Ensure your cornstarch is certified gluten-free, and you'll have a completely gluten-free bowl that's just as delicious.
- → How long does the peanut sauce last?
The peanut sauce keeps well in an airtight container in the refrigerator for up to one week. It may thicken when cold—simply whisk in a small amount of warm water to reach your desired consistency before using.
- → What grains work best in this bowl?
Brown rice and quinoa are excellent choices for their nutty flavor and protein content. For a lighter option, try cauliflower rice. Other grains like farro, bulgur, or even noodles work wonderfully as the base.
- → Can I prepare components in advance?
Yes. Cook grains, roast tofu, and chop vegetables up to 3 days ahead. Store them separately in airtight containers. The peanut sauce can also be made ahead. Assemble bowls fresh and drizzle with sauce before serving.
- → How can I add more protein?
Increase the edamame portion, add cooked chickpeas, or top with sliced avocado. You could also serve with a side of roasted tempeh or seitan. The bowl already provides 20g of protein per serving.