The hunger-defying combination of 19g of protein, 7g of fiber, and 10g of fat (mostly unsaturated) per bowl will help prevent overeating in-between meals. Nutrition (per bowl) Calories: 321; total fat: 10g; saturated fat: 1g; protein: 19g; carbohydrates: 39g; sugar: 2g; fiber: 7g; cholesterol: 0mg; sodium: 251mg Recipe and photo by Alexandra Caspero, R.D. of Delish Knowledge.
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Makes 4 servings
Prep time 20 min.
Cook time 15 min.
Ingredients
For the tofu bowl: 2 cups cooked brown rice 1 cups shredded carrots 2 cups spinach leaves 2 cups broccoli florets 2 tsp 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 Tbsp toasted sesame oil ¼ cup low sodium soy sauce ¼ cup 100% pure maple syrup 2 tsp chili garlic sauce ¼ cup creamy or crunchy peanut butter
How to make it
Preheat the oven to 400°. 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. Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter) until creamy and smooth. Add ½ of the sauce to the tofu bowl, and let marinate while you prepare the rest of the ingredients. 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. Heat remaining olive or sesame oil in a large non-stick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden brown, about 3-4 minutes. To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup spinach leaves, ¼ broccoli, ¼ cup garbanzo beans, and a few pieces of tofu. Drizzle with remaining peanut sauce.
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The hunger-defying combination of 19g of protein, 7g of fiber, and 10g of fat (mostly unsaturated) per bowl will help prevent overeating in-between meals.
Nutrition (per bowl)
Calories: 321; total fat: 10g; saturated fat: 1g; protein: 19g; carbohydrates: 39g; sugar: 2g; fiber: 7g; cholesterol: 0mg; sodium: 251mg
Recipe and photo by Alexandra Caspero, R.D. of Delish Knowledge.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
Makes 4 servings
Prep time 20 min.
Cook time 15 min.
Ingredients
For the tofu bowl: 2 cups cooked brown rice 1 cups shredded carrots 2 cups spinach leaves 2 cups broccoli florets 2 tsp 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 Tbsp toasted sesame oil ¼ cup low sodium soy sauce ¼ cup 100% pure maple syrup 2 tsp chili garlic sauce ¼ cup creamy or crunchy peanut butter
How to make it
Preheat the oven to 400°. 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. Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter) until creamy and smooth. Add ½ of the sauce to the tofu bowl, and let marinate while you prepare the rest of the ingredients. 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. Heat remaining olive or sesame oil in a large non-stick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden brown, about 3-4 minutes. To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup spinach leaves, ¼ broccoli, ¼ cup garbanzo beans, and a few pieces of tofu. Drizzle with remaining peanut sauce.
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Makes 4 servings
Prep time 20 min.
Cook time 15 min.
Ingredients
For the tofu bowl: 2 cups cooked brown rice 1 cups shredded carrots 2 cups spinach leaves 2 cups broccoli florets 2 tsp 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 Tbsp toasted sesame oil ¼ cup low sodium soy sauce ¼ cup 100% pure maple syrup 2 tsp chili garlic sauce ¼ cup creamy or crunchy peanut butter
How to make it
Preheat the oven to 400°. 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. Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter) until creamy and smooth. Add ½ of the sauce to the tofu bowl, and let marinate while you prepare the rest of the ingredients. 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. Heat remaining olive or sesame oil in a large non-stick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden brown, about 3-4 minutes. To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup spinach leaves, ¼ broccoli, ¼ cup garbanzo beans, and a few pieces of tofu. Drizzle with remaining peanut sauce.
Makes 4 servings
Prep time 20 min.
Cook time 15 min.
Prep time 20 min.
Cook time 15 min.
Prep time
20 min.
Cook time
15 min.
Ingredients
- For the tofu bowl:
- 2 cups cooked brown rice
- 1 cups shredded carrots
- 2 cups spinach leaves
- 2 cups broccoli florets
- 2 tsp 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 Tbsp toasted sesame oil
- ¼ cup low sodium soy sauce
- ¼ cup 100% pure maple syrup
- 2 tsp chili garlic sauce
- ¼ cup creamy or crunchy peanut butter
How to make it
Preheat the oven to 400°. 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. Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter) until creamy and smooth. Add ½ of the sauce to the tofu bowl, and let marinate while you prepare the rest of the ingredients. 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. Heat remaining olive or sesame oil in a large non-stick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden brown, about 3-4 minutes. To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup spinach leaves, ¼ broccoli, ¼ cup garbanzo beans, and a few pieces of tofu. Drizzle with remaining peanut sauce.
Preheat the oven to 400°. 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.
Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter) until creamy and smooth. Add ½ of the sauce to the tofu bowl, and let marinate while you prepare the rest of the ingredients.
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.
Heat remaining olive or sesame oil in a large non-stick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden brown, about 3-4 minutes.
To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup spinach leaves, ¼ broccoli, ¼ cup garbanzo beans, and a few pieces of tofu. Drizzle with remaining peanut sauce.
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