Hi. I'm Becky, and I love to eat. 

Smoked Tofu Vegan Protein Bowl

Smoked Tofu Vegan Protein Bowl

Vegan meals are tough to come up with; not that it is complicated to build delicious food without animal products, but rather, it's really a science to put together ingredients that have balanced macro nutrients (the right combo of fats, carbs and proteins) to match a daily food program without having the calories sky rocket. Foods that are plant based and high in protein more often than not are also very high in carbs; examples, beans and quinoa. 

This recipe for a tofu based protein bowl is right on the edge! Using completely clean ingredients, coming in at about 550 calories, it packs half your days protein requirements if you're a lady - that's no small feat.  It's easier to eat vegan as a male, get your daily protein intake and keep the calories in check, but for women this is a fine balance. If you're tracking your caloric intake and you'd like to shave off a few, skip the dressing (though it may be the best part) or substitute it for rice vinegar and a squeeze of lime and cut the quinoa and peanut oil servings in half. 

This bowl is colorful, crunchy, fresh and a seriously awesome change for a mid-day power meal. A fun challenge to build some vegan dishes as requested by a few animal friendly followers. Include this dish in your weekly meal prep, keep refrigerated in an air tight container and enjoy all week (the recipe below if for 2 servings). 

Smoked Tofu Vegan Protein Bowl 

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  • 1 cup cooked quinoa, cook according to package directions
  • 1 cup frozen shelled edamame, cooked according to package directions 
  • 3 hearts of baby bok choy (choy mue) 
  • 2 tbsp peanut oil
  • 1 carrot, peeled into ribbons
  • 1/2 cucumber, sliced into thin rounds 
  • 1 bunch Enoki mushrooms (or 1 cup mushrooms of choice, or sprouts)
  • 1 tsp rice vinegar
  • 1 tbsp honey *swap for pure maple syrup throughout the recipe if honey doesn't meet you vegan guidelines
  • 1 tsp pureed ginger paste 
  • 1 210g package smoked tofu, sliced into 12 equal pieces
  • 5-6 leaves Thai basil, thinly sliced 

Dressing

  • 2 tbsp vegan mayo
  • 1 tsp pureed ginger paste
  • 1 tbsp honey
  • 1 tbsp sesame oil
  • 1 tsp black sesame seeds

Instructions 

  1. Cook 1 cup of quinoa according to package instructions, set aside to cool
  2. heat 2 tbsp peanut oil in large pan, slice bok choy into halves length wise, place bok choy into hot oil. Cover until it begins to brown, flip. Remove from heat and allow to cool.
  3. Cook 1 cup shelled edamame according to package instructions. Drain and allow to cool.
  4.  Slice 1 package of smoked tofu into 12 pieces, place into the remaining peanut oil and fry each side until crisp; remove from heat and set aside to cool
  5. Ribbon one large carrot and slice 1/2 an English cucumber into small rounds 
  6. Wash and chop the ends off the enoki mushrooms. If you cannot find enoki, replace with any mushroom you'd like, or sprouts.
  7. Shred basil and set aside
  8. Mix rice vinegar, pureed ginger and honey into 1 cup of the cool quinoa
  9. For dressing, in a small bowl, mix all ingredients and set aside.
  10. Assemble your bowls by dividing each ingredient equally into two large shallow bowls. Arrange in sections how ever you'd like! 
  11. Drizzle half of the dressing over each bowl, sprinkle with shredded basil and serve chilled
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