Lately, I have been trying to incorporate more high protein, plant-based meals into my weekly rotation. So, that’s exactly what this is! A healthy, well-balanced crispy baked tofu and edamame quinoa power bowl {Gluten-Free, Dairy-Free, Vegan}.
This power bowl is delicious, high protein, and so nutritious but there are a lot of moving parts. Therefore, I recommend taking shortcuts when needed. The tofu is baked until golden brown and crispy – the only way to eat it, in my opinion. It all comes together with an Asian-inspired sweet and spicy stir-fry sauce!
Reasons to Try This Recipe:
- A tasty meatless Monday recipe. I love crispy tofu! It’s a pain in the butt to make sometimes, but totally worth it. There is a reason plant-based meals are on the rise – even if you’re not a vegan or vegetarian. Consuming more plant-based meals offers numerous health benefits and helps the planet, so why not try it 1-2 times a week?
- High in protein! Finding high protein vegan and vegetarian recipes, ideally with at least 20 grams of protein, is difficult in my experience. Tofu has just 9 grams of protein per serving. This recipe adds shelled edamame and quinoa to the mix, which brings it to about 22 grams of protein per bowl.
- High in fiber, too! Each bowl has about 7 grams of fiber to help increase overall fiber consumption.
Ingredients
For the Stir Fry Sauce:
Again, for less work on a busy night – use a lower sodium store-bought sauce with Asian flavors. One of my favorite sauces is Mae Ploy Sweet Chili Sauce – higher in sugar but SO good and a little goes a long way.
Is Soy Really Bad For You?
Both tofu and edamame are high quality plant-based protein sources made from soybeans. However, there seems to be some negative associations when it comes to consuming soy. Let’s look at the latest research.
A 2023 meta-analysis examined 1,693 studies and found that tofu consumption can actually decrease type 2 diabetes and cardiovascular risk. There is even some evidence that soy can even decrease the risk of breast and prostate cancer.
The isoflavones in soy are often believed to mimic the hormone estrogen. There is a lot of chatter that this could affect thyroid function, fertility, and increase cancer risk (but they actually have found the opposite). However, research suggests that soy isoflavones differ from estrogen in many ways and most human studies have found little to no adverse side effects from consuming soy.
Most experts agree that if you’re worried about the negative affects of soy, it’s best to stick to natural soy products like tofu and edamame! Both of these ingredients are less processed forms of soy. Therefore, this recipe provides a well-balanced, protein-packed meal that can be consumed in moderation – even several times a week.
Directions to Make This Nutrient-Packed Power Bowl
If you aren’t sure about tofu, baking it until it’s crispy is the way to go! All you have to do is coat it in cornstarch. No frying involved! Tofu is a bit delicate and needs to be handled gently. However, a few imperfect tofu bites will taste just as good.
Drain and Cube the Tofu
Lay the tofu block on a towel to slice and then drain. Slice the tofu into cubes – put your knife through the middle and cut horizontally, then cut into cubes on the top of the tofu (see pictures). Cover the tofu with the other half of the towel. Place a large object, like a cutting board or pan, on top of the tofu and allow to drain for about 30 minutes.
This can also be done in the fridge or overnight to save some time!
Dredge the Tofu and Bake
Preheat the oven to 400 degrees F. Grease or spray a parchment paper lined baking sheet. Gently coat the tofu cubes in about 1 tablespoon of cornstarch. You can add it to a bowl and gently mix with your hands or a spoon.
Spread the tofu out onto the baking sheet. Bake until crispy and brown, about 45 minutes. It helps to flip the tofu halfway – but I find it’s a bit tedious and sometimes skip this step (and it’s still delicious).
Cooking Quinoa and Veggies
While the tofu is baking, start cooking the quinoa according to package directions. Dice and cook your veggies in a pan on the stove – timing it right so that you can add the sauce about 5 minutes before they are done.
Make the Sauce
Whisk all sauce ingredients in a bowl. Pour the sauce and the frozen edamame into the pan with the veggies on medium heat and allow to thicken and reduce for about 5 minutes. Turn off the heat.
Assemble the Bowl
Divide the quinoa between 3-4 bowls. Top with mixed veggies/edamame/sauce mixture, tofu, and sliced or cubed avocado. Garnish with sesame seeds (could also add some green onion). Enjoy!
Store in an airtight container in the fridge for up to 2 days. This dish is best consumed immediately, the tofu might lose some of the crispiness. However, because it is not drenched in sauce it maintains some of the texture. You could also store the tofu in a separate container and air fry at 350 degrees F for about 4-5 minutes to get some of that crispness back.
Related Posts:
— Tofu Rice Bowl with Greek Yogurt Bang Bang Sauce
— High Protein Plant-Based Meals {with 20+ Grams of Protein}
Tofu & Edamame Power Bowl
Ingredients
- 1-1 1/2 cups shelled edamame
- 3/4 cup uncooked quinoa (sub with brown rice or microwaveable quinoa for convenience)
- 14 ounces extra-firm tofu
- 1 tablespoon cornstarch
- 2 red bell peppers, diced small
- 1 avocado
For the stir-fry sauce
- 1 tablespoon reduced sodium soy sauce
- 1/3 cup water
- 1/2 tablespoon cornstarch
- 1/2 tablespoon sesame oil
- 1/2 tablespoon rice vinegar
- 1 tablespoon honey
- 4-5 cloves of garlic, minced
Optional Toppings
- Red pepper flakes or sriracha, for spice
- Green onion, sliced
- Sesame seeds
Instructions
- Lay the tofu block on a towel to drain. Slice the tofu into cubes – put your knife through the middle and then cut into cubes on the top of the tofu (see pictures). Cover the tofu with the other half of the towel. Place a large object, like a cutting board or pan, on top of the tofu and allow to drain for about 30 minutes. This can also be done hours ahead in the fridge or overnight to save some time!
- Preheat the oven to 400 degrees F. Grease or spray a parchment paper lined baking sheet. Gently coat the tofu cubes in about 1 tablespoon of cornstarch. You can add it to a bowl and gently mix with your hands or a spoon.
- Spread the tofu onto the baking sheet. Bake until crispy and brown, about 45 minutes. Sometimes it helps to flip the tofu halfway – but I find it's a bit tedious and sometimes skip this step (and it's still delicious).
- While the tofu is baking, start cooking the quinoa according to package directions. Dice and cook your veggies in a pan on the stove – timing it right so that you can add the sauce about 5 minutes before they are done.
- Whisk all sauce ingredients in a bowl. Pour the sauce and the frozen edamame into the pan with the veggies on medium heat and allow to thicken and reduce for about 5 minutes. Turn off the heat.
- Divide the quinoa between 3-4 bowls. Top with mixed veggies/edamame/sauce mixture, tofu, and sliced or cubed avocado. Garnish with sesame seeds (could also add some green onion). Enjoy!
Notes
- Store in an airtight container in the fridge for up to 2 days. This dish is best consumed immediately, the tofu might lose some of the crispiness. However, because it is not drenched in sauce it maintains some of the texture. You could also store the tofu in a separate container and air fry at 350 degrees F for about 4-5 minutes to get some of that crispness back.
- Use shortcuts as needed! Buy a store-bought stir-fry sauce that you love, use frozen veggies, and microwaveable or already cooked grains.
| Nutrition Facts | |
|---|---|
| Servings: 3 | |
| Amount per serving | |
| Calories | 335 |
| % Daily Value* | |
| Total Fat 15.2g | 20% |
| Saturated Fat 2.4g | 12% |
| Cholesterol 0mg | 0% |
| Sodium 700mg | 35% |
| Total Carbohydrate 30.5g | 11% |
| Dietary Fiber 6.9g | 25% |
| Total Sugars 3.2g | |
| Protein 22g | |
| Vitamin D 0mcg | 0% |
| Calcium 134mg | 10% |
| Iron 5mg | 25% |
| Potassium 539mg | 11% |