Recently I fell in love with vegan bowls, nourish bowls or whatever you like to call them 😍 Simply put it is a bowl full of nourishing ingredients - different veggies, some grain (rice, quinoa or other), tofu, chickpeas or other vegan alternative to have some protein and other sides such as pickled ginger, sesame seeds, soy sauce, edamame beans, nori sheets... I love them as you can make them so versatile and they can perfectly match your taste as you have all the control to add your favorite ingredients!
Today I am sharing one simple way of making a tofu bowl which is my go-to meal on a day where I need something to nourish my body in a super tasty way. This recipe is very basic (at least it feels like that for me) as I usually use simple, affordable and accessible ingredients. But the overall taste is still absolutely amazing and I could say it equals a tofu bowl that you would buy at a caffe. At a much much more higher price than making it yourself.. 😀
If you don't have some of the ingredients that I use in my recipe - don't worry! The beauty of bowls is that you can modify everything. 😁
The base
The base of a vegan tofu bowl can vary, but it typically includes a whole grain such as brown rice, white rice or quinoa. These grains provide a nutritious and filling foundation for the bowl. Other options for the base include noodles, salad greens, or roasted sweet potatoes. Ultimately, the base is meant to be a healthy and satisfying component of the bowl that complements the other ingredients, such as the marinated tofu and vegetables.
Toppings
The toppings in a vegan tofu bowl can vary depending on personal preference, but here are some common toppings:
- Marinated and cooked tofu - Tofu is a great source of protein and can be marinated and cooked in a variety of ways, such as grilled, baked, or sautéed.
- Vegetables - A variety of vegetables can be included in a vegan tofu bowl, such as leafy greens, broccoli, carrots, bell peppers, onions, mushrooms, and avocado. These vegetables not only add flavor and color but also provide essential vitamins and minerals.
- Legumes - Legumes such as chickpeas, black beans, or lentils can be added for extra protein and fiber.
- Sauces and Dressings - Vegan sauces and dressings can add flavor and creaminess to the bowl. Examples include tahini dressing, peanut sauce, soy sauce, or a spicy Sriracha sauce.
- Nuts and Seeds - Nuts and seeds, such as cashews, almonds, or sesame seeds, can add crunch and texture to the bowl while providing healthy fats and nutrients.
If you are already hooked up, let's get straight to the recipe and make ourselves a nourishing tofu bowl! 😍
You will need:
For 2 servings
● 180 g. tofu (I buy the "marinated" kind)
● 1-2 teaspoons of soy sauce (you can use one teaspoon and taste if you want more)
● 1 clove of garlic
● 1 teaspoon of coconut oil (or other oil)
● 0.5 teaspoon of ground ginger (or 1 teaspoon of fresh, grated)
● 1 small carrot
● 1 small cucumber (or half a large one)
● Half of a red bell pepper
● Some pickled ginger (about 2-3 tablespoons)
● Boiled white rice (I boiled 100g. rice and it made 300g. boiled rice - 150g. per serving)
● For additional serving: soy sauce, sesame seeds
Preparation
- Cook the rice in advance - you can reheat them before serving in a tofu bowl with other ingredients. For this step read the instructions on your rice package, but I usually boil some water in a pot, add rice to the boiling water (I use the ones in plastic packets) so that it covers all the rice and boil for 15-20 minutes.
- Peel the garlic and either grate it with a small grater or crush it with a garlic chopper if you have one.
- Cut the tofu into small squares - cut in half lengthwise, then divide lengthwise into three parts and cut so that the pieces are up to 0.5 cm. thickness.
- Wash and peel the carrot. You can grate the carrot or cut it into thin strips with a potato peeler (or other device if you have one specifically for this).
Chop the pepper into thin strips and cut them in half.
Cut the cucumber into slices.
- Put a teaspoon of coconut (or other) oil in the pan and heat it.
Add grated garlic, stir and fry for about half a minute.
Then add the tofu pieces, stir and cook for about 7-10 minutes or until the tofu is browned and crispy. Stir constantly.
- When the tofu is cooked, add ground ginger and a teaspoon of soy sauce to the pan - if you want it to be saltier - add another teaspoon of soy sauce.
Stir and set aside while you prepare the bowl of vegetables.
- Place rice, bell pepper, cucumber, carrot and pickled ginger in the selected bowl side by side. Place fried tofu on top, sprinkle with sesame seeds and sprinkle with some soy sauce.
Tell me what are some of your favorite vegan bowls? 🌶️🌱