Sauteed Tofu Buddha Bowl Quinoa Vegan Recipe
I absolutely love this recipe because it effortlessly combines wholesome ingredients like quinoa, tofu, and fresh veggies into a vibrant, nourishing bowl that’s both satisfying and guilt-free. Plus, the tangy-sweet marinade on the tofu paired with creamy avocado and fresh lime just takes my taste buds on a flavor-packed adventure every single time!
I adore crafting healthy and wholesome meals, and my Sautéed Tofu Buddha Bowl with quinoa is a truly delightful vegan dish. It’s protein-rich firm tofu that’s been marinated in a delectable blend of soy sauce, maple syrup, and sesame oil, and then sautéed to perfection.
It’s paired with fluffy quinoa, steamed broccoli, and perfectly creamy avocado. No matter when you eat it, this bowl truly satisfies.
Ingredients
Tofu: It’s loaded with protein and calcium and is excellent for maintaining muscle and bone health.
Quinoa: It is full of protein and fiber; it is a protein source that is whole.
Broccoli contains high concentrations of vitamins C and K and supports immune and bone health.
Avocado: Comprises nutritious lipids and ample fiber; great for cardiovascular wellness.
Edamame: Packed with protein and iron, helps with the growth of muscles and the production of energy.
Sesame seeds: Provide calcium and a nutty flavor that supports bone health.
Soy sauce or tamari: Delivers umami and flavor depth to dishes.
Ingredient Quantities
“`html
- 1 block (14 oz) firm tofu, drained and pressed
- 2 tablespoons soy sauce or tamari
- 1 tablespoon olive oil
- 1 teaspoon sesame oil
- 1 tablespoon maple syrup
- 1 tablespoon rice vinegar
- 1 tablespoon cornstarch
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 tablespoon olive oil (for sautéing tofu)
- 1 cup broccoli florets, steamed
- 1 cup shredded carrots
- 1 avocado, sliced
- 1/2 cup edamame beans, cooked
- 2 tablespoons sesame seeds
- 2 green onions, sliced
- Salt and pepper to taste
- Lime wedges for serving
“`
Instructions
1. Prepare the quinoa: In a medium saucepan, combine 1 cup of rinsed quinoa with 2 cups of water or broth. Bring to a high boil, then reduce the heat and cover, cooking until the quinoa is done—about 15 minutes—then remove it from the heat and let it sit until you’re ready to use it.
2. Make the tofu marinade: In a small bowl, combine and mix well 2 tablespoons of soy sauce or tamari, 1 tablespoon of olive oil, 1 teaspoon of sesame oil, 1 tablespoon of maple syrup, and 1 tablespoon of rice vinegar.
3. Tofu should be cut: The drained and pressed tofu should be sliced into 1-inch cubes. The tofu cubes should be tossed gently in the marinade so they are well-coated. Marinated for at least 15 minutes, the tofu absorbs the flavors in the dish.
4. Coat the tofu: After marinating, sprinkle 1 tablespoon of cornstarch over the tofu cubes and toss gently to ensure an even coating.
5. Prepare the tofu: In a large skillet, pour 1 tablespoon of olive oil and heat over medium-high. Place the tofu cubes in the skillet, then stand by for the next 8-10 minutes as the tofu seeks its inmost deliciousness. With the assistance of a spatula, turn the tofu cubes for even cooking, but don’t fuss with them too much. Instead of going in for the stir, let the tofu be for a bit so it can gain some much-needed surface browning that will yield a scrumptious crust.
6. Broccoli should be steamed: At the same time you are cooking the tofu, steam 1 cup of broccoli until it is tender but still bright green. Set it aside.
7. Gather the ingredients: Serving bowls should contain cooked quinoa that has been divided between them. Each bowl should also contain sautéed tofu, steamed broccoli, 1 cup of shredded carrots, sliced avocado, and 1/2 cup of cooked edamame beans.
8. Garnish: The bowls are sprinkled with 2 tablespoons of sesame seeds and 2 sliced green onions.
9. Season: Add salt and pepper to taste, adjusting the seasoning as needed.
10. Present: Present the Buddha bowls with lime wedges on the side for an added burst of freshness. Enjoy your beautiful, flavorful, and utterly nutritious meal!
Equipment Needed
1. Medium saucepan
2. Small bowl
3. Knife
4. Cutting board
5. Spatula
6. Large skillet
7. Steamer or steaming basket
8. Serving bowls
9. Measuring spoons
10. Measuring cups
FAQ
- Q: Can I substitute another grain for quinoa?Q: Can I use anything besides quinoa in My Quinoa Salad?
A: Certainly! Brown rice, farro, and couscous are all perfectly viable alternatives. Just make sure to account for their different cooking times when preparing the salad.
- Q: How can I make the tofu more flavorful?For enhanced flavor, cook the tofu after it has been marinated in the soy sauce mixture for at least 30 minutes.
- Q: Is it necessary to press the tofu?Q: Does pressing tofu have any effects on the digestibility and nutritional value of tofu?
- Q: Can the dish be made ahead of time?A: Certainly, all constituents can be ready beforehand and combined in the bowl right before you present the dish. Keep the ingredients stored apart in airtight containers within the cold confines of your fridge.
- Q: Are there alternatives to soy sauce for a gluten-free option?Yes, use tamari or coconut aminos as gluten-free substitutes for soy sauce.
- Q: How can I add more protein to the dish?A: Think about increasing the amount of edamame, chickpeas, or nuts such as almonds or cashews in your diet for additional protein.
- Q: What other vegetables can I add to the bowl?Include bell peppers, zucchini, or baby spinach for additional variety and nutrition.
Substitutions and Variations
1 block (14 oz) firm tofu, drained and pressed – Swap in 1 block (14 oz) of tempeh or seitan for a different texture and flavor.
Use 2 tablespoons soy sauce or tamari; for a soy-free option, substitute coconut aminos.
1 tablespoon olive oil – Replace it with avocado oil to achieve a different flavor profile.
1 tablespoon maple syrup – You could use agave syrup or brown rice syrup in this recipe without compromising the structure, flavor, or results, making those ingredients perfect substitutes.
1 cup quinoa, rinsed – If you would like to use a different grain base, substitute with brown rice, farro, or bulgur.
Pro Tips
1. Press the Tofu Well: Ensure that the tofu is thoroughly pressed to remove excess moisture. This will help it absorb the marinade better and develop a crisp texture when sautéing.
2. Marinate Longer: If you have extra time, marinating the tofu for up to an hour can enhance the flavor profile even more. You can also prepare it the night before for maximum flavor infusion.
3. Quinoa Flavor Boost: Cook quinoa in vegetable broth instead of water for added flavor. You can also add a bay leaf or a clove of garlic to the cooking water for an additional aromatics boost.
4. Use a Mix of Oils: Combining olive oil with a little sesame oil when sautéing the tofu will give it a deeper, nuttier flavor profile while still achieving a crisp finish.
5. Customize the Bowl: Feel free to add other vegetables or toppings you love, such as sliced bell peppers or roasted sweet potatoes, to customize your buddha bowl to your taste. This flexibility allows you to use seasonal produce or whatever you have on hand.
Sauteed Tofu Buddha Bowl Quinoa Vegan Recipe
My favorite Sauteed Tofu Buddha Bowl Quinoa Vegan Recipe
Equipment Needed:
1. Medium saucepan
2. Small bowl
3. Knife
4. Cutting board
5. Spatula
6. Large skillet
7. Steamer or steaming basket
8. Serving bowls
9. Measuring spoons
10. Measuring cups
Ingredients:
“`html
- 1 block (14 oz) firm tofu, drained and pressed
- 2 tablespoons soy sauce or tamari
- 1 tablespoon olive oil
- 1 teaspoon sesame oil
- 1 tablespoon maple syrup
- 1 tablespoon rice vinegar
- 1 tablespoon cornstarch
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 tablespoon olive oil (for sautéing tofu)
- 1 cup broccoli florets, steamed
- 1 cup shredded carrots
- 1 avocado, sliced
- 1/2 cup edamame beans, cooked
- 2 tablespoons sesame seeds
- 2 green onions, sliced
- Salt and pepper to taste
- Lime wedges for serving
“`
Instructions:
1. Prepare the quinoa: In a medium saucepan, combine 1 cup of rinsed quinoa with 2 cups of water or broth. Bring to a high boil, then reduce the heat and cover, cooking until the quinoa is done—about 15 minutes—then remove it from the heat and let it sit until you’re ready to use it.
2. Make the tofu marinade: In a small bowl, combine and mix well 2 tablespoons of soy sauce or tamari, 1 tablespoon of olive oil, 1 teaspoon of sesame oil, 1 tablespoon of maple syrup, and 1 tablespoon of rice vinegar.
3. Tofu should be cut: The drained and pressed tofu should be sliced into 1-inch cubes. The tofu cubes should be tossed gently in the marinade so they are well-coated. Marinated for at least 15 minutes, the tofu absorbs the flavors in the dish.
4. Coat the tofu: After marinating, sprinkle 1 tablespoon of cornstarch over the tofu cubes and toss gently to ensure an even coating.
5. Prepare the tofu: In a large skillet, pour 1 tablespoon of olive oil and heat over medium-high. Place the tofu cubes in the skillet, then stand by for the next 8-10 minutes as the tofu seeks its inmost deliciousness. With the assistance of a spatula, turn the tofu cubes for even cooking, but don’t fuss with them too much. Instead of going in for the stir, let the tofu be for a bit so it can gain some much-needed surface browning that will yield a scrumptious crust.
6. Broccoli should be steamed: At the same time you are cooking the tofu, steam 1 cup of broccoli until it is tender but still bright green. Set it aside.
7. Gather the ingredients: Serving bowls should contain cooked quinoa that has been divided between them. Each bowl should also contain sautéed tofu, steamed broccoli, 1 cup of shredded carrots, sliced avocado, and 1/2 cup of cooked edamame beans.
8. Garnish: The bowls are sprinkled with 2 tablespoons of sesame seeds and 2 sliced green onions.
9. Season: Add salt and pepper to taste, adjusting the seasoning as needed.
10. Present: Present the Buddha bowls with lime wedges on the side for an added burst of freshness. Enjoy your beautiful, flavorful, and utterly nutritious meal!