Peanut tofu buddha bowl
A study published by the Journal of the Academy of Nutrition and Dietetics found a link between consumption of dark green leafy vegetables (like spinach) and deep orange vegetables (like carrots) and loss of belly fat. Both spinach and carrots are found in this delicious bowl, along with 23 grams of muscle building protein.
Skill level: Beginner
Start to Finish: 35 minutes
Prep: 20 minutes
Cook: 15 minutes
For the tofu bowl
2 cups cooked brown rice
1 cup shredded carrots
2 cups spinach leaves
2 cups broccoli florets
2 teaspoons olive oil or additional sesame oil, divided
1 cup chickpeas (drained and rinsed, if using canned)
Salt and pepper
16 oz extra firm tofu, pressed and drained
For the peanut sauce
1-2 tablespoons toasted sesame oil
Â¼ cup low sodium soy sauce
Â¼ cup 100% pure maple syrup
2 teaspoons chili garlic sauce
Â¼ cup creamy or crunchy peanut butter
1. Preheat the oven to 400 degrees Fahrenheit.
2. Cube tofu and place in a single layer on a non-stick baking sheet and cook for 25 minutes. If you aren’t using a non-stick baking sheet, lightly spray with cooking spray. Remove from oven and place in a shallow bowl.
3. Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter) until creamy and smooth. Add Â½ of the sauce to the tofu bowl and let marinate while you prepare the rest of the ingredients.
4. Toss the broccoli with 1 teaspoon sesame or olive oil and a pinch of salt and pepper. Place in the oven and roast for 20 minutes until just tender.
5. Heat remaining olive or sesame oil in a large nonstick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden browned, about 3-4 minutes.
6. To assemble, divide the brown rice among 4 bowls, top each bowl with Â¼ cup shredded carrots, Â½ cup spinach leaves, Â¼th broccoli, Â¼ cup garbanzo beans and a few pieces of tofu. Drizzle with remaining peanut sauce.
Nutrition Information (per bowl)
Calories: 534; Total Fat: 25 grams; Saturated Fat: 3 grams; Protein: 23 grams: Carbohydrates: 61 grams; Sugar: 20 grams; Fiber: 7 grams; Cholesterol: 0 milligrams; Sodium: 719 milligrams
Recipe and photo by Alexandra Caspero MA, RD, CLT of Delish Knowledge.
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