Peanut Tofu Power Bowl

A vibrant, plant-based bowl featuring crispy tofu, wholesome grains, colorful vegetables, and a creamy peanut sauce—perfect for a nourishing and satisfying meal. This Peanut Tofu Power Bowl provides a balanced combination of textures and flavors, delivering 20g of protein and 465 calories per serving.

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The secret to this bowl's success is the contrast between the warm, oven-baked tofu and the fresh, crunchy vegetables. Whether you choose brown rice or quinoa as your base, the result is a wholesome meal that keeps you satisfied for hours.

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: roasted peanuts (chopped), 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 the crispiest tofu, ensure it is thoroughly pressed to remove excess moisture before tossing it with cornstarch. If your peanut sauce is too thick, simply whisk in extra warm water one tablespoon at a time until it reaches a pourable consistency.

Varianten und Anpassungen

Substitute brown rice or quinoa with cauliflower rice for a lower-carb option. For extra nutrition, you can add avocado, roasted sweet potato, or steamed broccoli. If you enjoy a spicy kick, add sriracha or extra chili flakes to the sauce.

Serviervorschläge

Assemble the bowls with care to highlight the colorful vegetables. This dish pairs beautifully with a crisp Riesling or a glass of unsweetened iced green tea for a refreshing and healthy dining experience.

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Enjoy this Peanut Tofu Power Bowl as a vibrant and nourishing meal that brings together the best of plant-based ingredients and bold Asian-inspired flavors.

Q&A About the Recipe

→ How do I get the tofu really crispy?

Press your tofu for at least 15 minutes to remove excess moisture, then coat cubes evenly in cornstarch before baking at 200°C (400°F) for 20–25 minutes. Flip halfway through for even browning. Alternatively, pan-fry in hot oil until golden brown on all sides.

→ Can I make this bowl gluten-free?

Yes, simply use tamari instead of soy sauce and ensure your cornstarch is certified gluten-free. The rest of the ingredients—including tofu, vegetables, peanut butter, and grains—are naturally gluten-free.

→ How long does the peanut sauce keep?

The peanut sauce stores well in an airtight container in the refrigerator for up to 5–7 days. It may thicken when cold—simply whisk in a small amount of warm water to reach desired consistency again.

→ What other grains can I use?

Brown rice and quinoa work beautifully, but you can also use farro, bulgur, jasmine rice, or cauliflower rice for a lighter option. For quicker preparation, try pre-cooked microwaveable grains.

→ Can I prepare this bowl ahead for meal prep?

Absolutely. Store cooked grains, crispy tofu, and chopped vegetables in separate containers for up to 4 days. Keep the peanut sauce in a small jar. Reheat tofu and grains if desired, then assemble fresh when ready to eat.

→ How can I add more protein?

Increase the tofu quantity, add extra edamame, or incorporate chickpeas. You could also top with roasted peanuts, hemp seeds, or a dollop of Greek yogurt if not strictly vegan.