Easy Healthy Miso Tofu Bowl Packed with Plant-Based Protein 😋
Ingredients:
For the Miso Tofu:
1 block (14 oz / 400g) Extra-Firm Tofu, pressed and cubed
2 tablespoons (30g) White or Yellow Miso Paste
1 tablespoon (15ml) Maple Syrup or Agave Nectar
1 tablespoon (15ml) Rice Vinegar
1 tablespoon (15ml) Water
1 teaspoon Toasted Sesame Oil
For the Bowl:
Cooked Quinoa or Brown Rice for serving
1 cup (100g) Broccoli Florets, steamed or roasted
1 cup (100g) Edamame, shelled and cooked
1 Carrot, julienned or ribboned
1/2 Avocado, sliced
Optional Garnish: Sesame Seeds, Nori Strips, Sliced Green Onions
Directions:
1. Prepare Tofu Glaze: In a small bowl, whisk together the miso paste, maple syrup/agave, rice vinegar, water, and sesame oil until smooth.
2. Marinate Tofu: Place the pressed and cubed tofu in a bowl or shallow dish. Pour the miso glaze over the tofu and toss gently to coat evenly. Let it marinate for at least 15-20 minutes (or longer in the fridge).
3. Cook Tofu: Heat a tablespoon of neutral oil in a non-stick skillet over medium-high heat. Add the marinated tofu cubes (reserve any excess marinade). Cook, turning occasionally, until golden brown and slightly caramelized on all sides (about 10-15 minutes). You can add the reserved marinade during the last minute of cooking to thicken slightly. Alternatively, bake at 400°F (200°C) for 20-25 minutes.
4. Prepare Bowl Components: While tofu cooks, ensure your quinoa/rice, steamed/roasted broccoli, cooked edamame, carrot, and avocado are ready.
5. Assemble Bowls: Divide the cooked quinoa or brown rice among serving bowls. Top with the cooked miso-glazed tofu. Arrange the broccoli florets, edamame, julienned carrot, and sliced avocado around the tofu.
6. Garnish and Serve: Garnish with sesame seeds, nori strips, or sliced green onions if desired. Serve immediately.
Recipe Information:
Preparation Time: 15 minutes (+ marinating time) | Cooking Time: 15-25 minutes | Total Time: 30-40 minutes (+ marinating time) | Calories per Serving: Approx. 480-580 | Number of Servings: 2-3
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