Crispy Tofu and Vegetable Bowl

The Crispy Tofu and Vegetable Bowl is a vibrant and nutritious dish featuring golden-brown, crispy tofu paired with a colorful medley of sautéed vegetables, topped with a zesty sesame dressing. This easy-to-make bowl is perfect for a healthy American supper that delights the taste buds while nourishing the body.

Ingredients

• Firm tofu - 300 grams
• Broccoli florets - 150 grams
• Carrot - 1 medium, sliced
• Red bell pepper - 1 medium, sliced
• Green onion - 2, chopped
• Olive oil - 2 tablespoons
• Soy sauce - 2 tablespoons
• Sesame oil - 1 teaspoon
• Cornstarch - 2 tablespoons
• Garlic powder - 1 teaspoon
• Salt - 1/4 teaspoon
• Black pepper - 1/4 teaspoon
• Sesame seeds - 1 tablespoon
• Rice (cooked) - 1 cup

Steps

1. Press the tofu to remove excess moisture, then cut it into bite-sized cubes.
2. In a bowl, toss the tofu cubes with cornstarch, garlic powder, salt, and black pepper until evenly coated.
3. Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat.
4. Add the tofu cubes to the skillet and cook for about 6-8 minutes, turning occasionally, until golden and crispy. Remove and set aside.
5. In the same skillet, add the remaining 1 tablespoon of olive oil and sauté the broccoli, carrot, and red bell pepper for about 5-7 minutes until tender-crisp.
6. In a small bowl, whisk together soy sauce, sesame oil, and chopped green onions.
7. Return the crispy tofu to the skillet with the vegetables, pour the sauce over, and toss gently to combine.
8. Serve the tofu and vegetable mixture over cooked rice, garnished with sesame seeds.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 52 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• High in fiber and vitamins from the variety of vegetables, promoting digestive health.

Tags