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A vibrant and wholesome bowl packed with crispy baked tofu, fluffy quinoa, and a rainbow of fresh vegetables. It's all tied together with a creamy, tangy peanut-lime dressing for a satisfying and healthy meal.
For 4 servings
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Press the tofu for at least 15 minutes to remove excess water, then cut it into 1-inch cubes.
In a medium bowl, toss the tofu cubes with 2 tbsp soy sauce and 1 tbsp sesame oil. Sprinkle with cornstarch and toss to coat evenly. Drizzle with avocado oil and toss one last time. Spread the tofu in a single layer on the prepared baking sheet.
Bake the tofu for 20-25 minutes, flipping halfway through, until the edges are golden brown and crispy.
While the tofu bakes, cook the quinoa. In a medium saucepan, combine the rinsed quinoa and 3 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed. Remove from heat and let stand, covered, for 5 minutes before fluffing with a fork.
As the tofu and quinoa cook, prepare the dressing. In a small bowl, whisk together the peanut butter, remaining 3 tbsp soy sauce, lime juice, maple syrup, minced garlic, and grated ginger until smooth. Slowly whisk in hot water, 1 tablespoon at a time, until the dressing reaches your desired consistency.
Prepare the fresh components. Shred the carrots and red cabbage, and slice the cucumber. Slice the avocados just before serving to prevent browning.
To assemble, divide the cooked quinoa evenly among four bowls. Arrange the crispy tofu, shredded carrots, cucumber, red cabbage, edamame, and avocado slices over the quinoa. Drizzle generously with the peanut dressing and garnish with sesame seeds and chopped peanuts before serving.
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A vibrant and wholesome bowl packed with crispy baked tofu, fluffy quinoa, and a rainbow of fresh vegetables. It's all tied together with a creamy, tangy peanut-lime dressing for a satisfying and healthy meal.
This california recipe takes 50 minutes to prepare and yields 4 servings. At 903.39 calories per serving with 36.88g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Instead of quinoa, use brown rice, farro, barley, or even cauliflower rice for a lower-carb option.
Substitute the baked tofu with roasted chickpeas (toss with the same seasonings and bake), grilled tempeh, or black beans.
If you're not a fan of peanut dressing, try a tahini-lemon dressing, a miso-ginger vinaigrette, or a creamy avocado-cilantro dressing.
Customize your bowl with seasonal vegetables. Add roasted sweet potatoes or broccoli in the fall, fresh corn and bell peppers in the summer, or blanched asparagus in the spring.
Combining tofu and quinoa provides all nine essential amino acids, making this a complete protein source crucial for muscle repair, immune function, and overall body maintenance.
With quinoa, edamame, and a rainbow of vegetables, this bowl is packed with dietary fiber, which promotes regular digestion, helps maintain a healthy gut microbiome, and contributes to feelings of fullness.
Avocado, peanuts, and sesame oil provide monounsaturated and polyunsaturated fats. These healthy fats are essential for brain health, reducing inflammation, and supporting cardiovascular wellness.
The variety of colorful vegetables like red cabbage and carrots, along with ginger and garlic, delivers a potent dose of antioxidants that help combat oxidative stress and protect your cells from damage.
Yes, it's incredibly healthy. It provides a balanced mix of plant-based protein from tofu and quinoa, complex carbohydrates for sustained energy, healthy fats from avocado and peanut butter, and a wide array of vitamins, minerals, and fiber from the colorful vegetables.
One serving of this Buddha Bowl contains approximately 650-750 calories. The exact number can vary based on the size of the avocado and the specific brands of ingredients used. It's a nutrient-dense meal designed to be very satisfying.
Absolutely. To make this recipe gluten-free, simply substitute the soy sauce with tamari or coconut aminos, as both are gluten-free alternatives. All other ingredients in the recipe are naturally gluten-free.
For best results, store each component separately in airtight containers in the refrigerator for up to 3-4 days. Store the dressing in a separate jar. The avocado is best sliced fresh before serving. Reheat the tofu and quinoa, then assemble the bowl just before eating.
Yes, this bowl is very versatile. You can easily swap the tofu for roasted chickpeas, lentils, grilled tempeh, or even grilled chicken or shrimp if you're not following a vegetarian diet.