Peanut Tofu Power Bowl

The Peanut Tofu Power Bowl is a vibrant, plant-based masterpiece featuring crispy golden tofu cubes and wholesome grains. This nourishing bowl is packed with colorful vegetables and finished with a luscious, creamy peanut sauce, making it the perfect satisfying meal for lunch or dinner.

Pin Now

Whether you are looking for a meal prep solution or a healthy weeknight dinner, this bowl provides a balanced mix of complex carbohydrates, healthy fats, and essential vitamins. The fusion of Asian-inspired flavors creates a dish that is as beautiful to look at as it is delicious to eat.

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 (thinly sliced), 1 cup purple cabbage (shredded), 1 cup edamame (steamed and shelled), 1 small cucumber (sliced), 2 spring onions (thinly 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: 2 tbsp roasted peanuts, 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

To achieve the best texture for your tofu, ensure it is thoroughly pressed to remove excess water before coating it in cornstarch. For the peanut sauce, using warm water helps to emulsify the peanut butter more efficiently, resulting in a smoother drizzle. If you enjoy extra heat, feel free to add a splash of sriracha or extra chili flakes to the sauce.

Varianten und Anpassungen

For a lower-carb alternative, you can substitute the brown rice or quinoa with freshly prepared cauliflower rice. This bowl is also incredibly versatile; try adding roasted sweet potato, avocado, or steamed broccoli for additional nutrients and variety. To keep the dish strictly gluten-free, always ensure you are using tamari instead of standard soy sauce.

Serviervorschläge

This bowl is best served immediately to enjoy the contrast between the warm tofu and the crisp vegetables. To complete the meal, consider pairing it with a crisp Riesling or a glass of unsweetened iced green tea. For meal prepping, store the sauce in a separate container to keep the fresh ingredients crunchy until you are ready to eat.

Pin Now

Each serving of this Peanut Tofu Power Bowl provides 465 calories, 19g of total fat, and 54g of carbohydrates. With its high protein content and vibrant variety of plants, it is a wholesome way to fuel your body and delight your senses.

Recipe FAQs

→ How do I get the tofu really crispy?

Press the tofu for at least 15 minutes to remove excess moisture, then toss cubes thoroughly in cornstarch before cooking. Bake at 200°C (400°F) for 20–25 minutes, flipping halfway, or pan-fry until golden brown on all sides. The cornstarch creates a light, crispy coating that holds up well under the sauce.

→ Can I make the peanut sauce ahead of time?

Absolutely. The sauce keeps well in an airtight container in the refrigerator for up to one week. It may thicken when cold—simply whisk in a tablespoon of warm water to reach your desired consistency before serving.

→ What other grains work in this bowl?

Brown rice and quinoa are excellent choices, but you can also use farro, barley, bulgur, or cauliflower rice for a lighter option. Each grain brings its own texture and nutritional profile to the bowl.

→ Is this bowl gluten-free?

Yes, simply use tamari instead of soy sauce in the peanut sauce. Double-check that your cornstarch and other ingredients are certified gluten-free if you have severe sensitivities.

→ How can I add more protein?

Beyond the tofu and edamame already in the bowl, you can add roasted chickpeas, hemp seeds, or a dollop of Greek yogurt if not vegan. For extra crunch and protein, top with additional roasted peanuts or cashews.

→ Can I make this spicy?

Certainly. Add sriracha, sambal oelek, or extra chili flakes to the peanut sauce. You can also drizzle finished bowls with chili oil or serve with pickled jalapeños on the side.