Best Crispy Tofu Bowl Recipe
If you are looking for a healthy power bowl recipe packed with protein and fiber, look no further – try this Crispy Tofu Bowl recipe.
Equipment
Ingredients
For the tofu -
- 16 ounces extra firm tofu
- 1 tbsp soy sauce
- 1 tbsp olive oil
- 1 tbsp arrowroot powder substitute corn starch if you don't have this ingredient
- 1/4 tsp ground ginger
- 1 tsp garlic powder
- 1/4 teaspoon salt preferably fine salt like sea salt
- ground black pepper
For assembling the bowl -
- 12 ounces frozen shelled edamame organic & non-GMO if possible
- 1 cup Italian-pearled farro, organic rinsed and cooked according to package directions
- 1 cup shredded carrots
- 2 cups arugula
- fresh cilantro
- lime juice
- sesame seeds
For the Orange Citrus Vinaigrette dressing -
- ¼ cup olive oil
- ¼ cup orange juice no pulp
- 1 tsp soy sauce
- 1 tsp mirin
- 1 tbsp honey
- salt and pepper
Instructions
Directions for Making Crispy Tofu
- Combine the soy sauce, olive oil, arrowroot powder (used in this recipe instead of corn starch), garlic powder, ground ginger, sea salt and ground pepper. Whisk together until combined. Set aside while you prepare the tofu.
- Then you need to prepare the tofu for marinating. It's important to remove as much liquid from the tofu as possible for best results.
- Start by draining the excess liquid from the block of tofu.
- Then, cover the tofu with paper towels. Using a tofu press or a heavy plate, press the block of tofu until the liquid has been removed. Since we want crispy tofu, you do not want much water remaining within the tofu before baking.
- Cut the pressed tofu into 1-2 inch cubes based on size preferences.
- Toss the cubed tofu in the tofu marinade and let it marinate for at least 30 minutes and up to 2 hours.
- Line a baking sheet with parchment paper. Spread the tofu cubes in a single layer on the lined baking sheet.
- Bake tofu at a high temperature of 400 degrees F for 25 - 30 minutes until crispy and lightly browned.
Directions for Making Orange Citrus Vinaigrette
- In a small bowl, combine all ingredients for the Orange Citrus Vinaigrette dressing, including the olive oil, orange juice, soy sauce, mirin and honey. Add salt and pepper to taste.
- Whisk together and set aside until ready to assemble the bowl.
For Assembling the Bowl
- While the tofu is marinating and baking, prepare the farro according to package directions.
- Defrost the frozen edamame.
- Place the prepared farro in the bowl.
- Top with edamame and shredded carrots.
- Add the arugula and crispy baked tofu.
- Pour the citrus vinaigrette dressing on top in an amount based on your preference.
- Using two forks combine the bowl ingredients.
- Finish with fresh cilantro leaves, sesame seeds and green onions, if desired.
Notes
Tips for this Tofu Bowl
In order to use your time efficiently with this recipe, begin with preparing the tofu and making the marinade. While the tofu is marinating, you can make the farro, defrost the edamame and make the dressing. Then while the tofu is baking, you can place the farro in the bowl, ready for assembling when your warm crispy tofu comes out of the oven. The recipe is only about 15-20 minutes of active time, but approximately an hour in total. It's important to prepare the tofu, draining the excess liquid as described for best results. This recipe is approximately 4 servings, so you can also use glass meal prep containers and prep several days worth of lunches using this recipe. Nutritional information is estimated and provided as a reference only.Nutrition Facts
Best Crispy Tofu Bowl Recipe
Amount per Serving
Calories
419
% Daily Value*
Fat
24
g
37
%
Saturated Fat
3
g
19
%
Trans Fat
1
g
Polyunsaturated Fat
5
g
Monounsaturated Fat
14
g
Sodium
594
mg
26
%
Potassium
779
mg
22
%
Carbohydrates
34
g
11
%
Fiber
7
g
29
%
Sugar
11
g
12
%
Protein
20
g
40
%
Vitamin A
5617
IU
112
%
Vitamin C
16
mg
19
%
Calcium
125
mg
13
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.