This power bowl is packed with the nutrition power of baked tofu, kale, sweet potatoes, peas, peppers, hemp seeds, and tahini. It’s the perfect lunch to get you through the day, satisfied and primed for your best performance. Best of all, it’s delicious, thanks to the colorful combination of plant foods, home-baked tofu, and a flavorful tahini dressing. Nutrition (per serving) Calories: 222; protein: 13g; fat: 11g; carbs: 21g; sugar: 3g Recipe and photo by Sharon Palmer, R.D.N., of The Plant-Powered Dietitian.
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Makes 8 servings
Prep time 20 min.
Cook time 40 min.
Ingredients
For the baked tofu: 1 (approximately 14 oz) package firm tofu 2 Tbsp reduced sodium soy sauce ½ Tbsp sesame oil 1 Tbsp lemon juice 1 tsp freshly grated ginger 2 cloves minced garlic ¼ tsp hot sauce ½ cup flour (all-purpose or gluten-free) For the tahini dressing: 2 Tbsp tahini 2 Tbsp lemon juice 1 Tbsp extra-virgin olive oil 1 Tbsp water 1 tsp freshly grated ginger ¼ tsp smoked paprika Pinch sea salt ¼ tsp freshly grated black pepper For the salad: Baked tofu Tahini dressing 1 head kale (about 4 cups chopped, loosely packed) 1 cup cooked, cubed (about 1-inch), peeled sweet potatoes (about 1 small), cooled 1 cup frozen peas, defrosted 1 small red bell pepper, coarsely chopped 2 Tbsp hemp seeds
How to make it
To make the baked tofu: Press tofu (to remove excess liquid) using a tofu press as directed or wrapping tofu with several paper towels, placing it between two plates, and resting something heavy on the top plate. Press for about 15 minutes, draining off extra liquid. Slice tofu into cubes (about 1"). Mix together soy sauce, sesame oil, lemon juice, ginger, garlic, and hot sauce in a bowl. Place cubed tofu in sauce, and mix together gently to distribute marinade over tofu. Refrigerate for about 1 hour. Preheat oven to 350°. Dredge marinated tofu cubes in flour to lightly coat, and place on a baking dish or pan sprayed with nonstick cooking spray. Bake in top shelf of oven for 30 minutes, until golden brown. Remove, and cool. To make tahini dressing: Whisk together all ingredients in a small dish until smooth and creamy, and set aside. To make the salad: Chop kale into small pieces, and place in a large salad bowl. Dress kale with tahini dressing, massaging it into the leaves until well-distributed. (If making two individual salads, divide dressed kale between two large individual bowls.) Arrange baked tofu, sweet potatoes, peas, and bell pepper on top of salad. Sprinkle with hemp seeds. (If making two individual salads, divide ingredients between two individual bowls). Serve immediately.
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This power bowl is packed with the nutrition power of baked tofu, kale, sweet potatoes, peas, peppers, hemp seeds, and tahini. It’s the perfect lunch to get you through the day, satisfied and primed for your best performance.
Best of all, it’s delicious, thanks to the colorful combination of plant foods, home-baked tofu, and a flavorful tahini dressing.
Nutrition (per serving)
Calories: 222; protein: 13g; fat: 11g; carbs: 21g; sugar: 3g
Recipe and photo by Sharon Palmer, R.D.N., of The Plant-Powered Dietitian.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
Makes 8 servings
Prep time 20 min.
Cook time 40 min.
Ingredients
For the baked tofu: 1 (approximately 14 oz) package firm tofu 2 Tbsp reduced sodium soy sauce ½ Tbsp sesame oil 1 Tbsp lemon juice 1 tsp freshly grated ginger 2 cloves minced garlic ¼ tsp hot sauce ½ cup flour (all-purpose or gluten-free) For the tahini dressing: 2 Tbsp tahini 2 Tbsp lemon juice 1 Tbsp extra-virgin olive oil 1 Tbsp water 1 tsp freshly grated ginger ¼ tsp smoked paprika Pinch sea salt ¼ tsp freshly grated black pepper For the salad: Baked tofu Tahini dressing 1 head kale (about 4 cups chopped, loosely packed) 1 cup cooked, cubed (about 1-inch), peeled sweet potatoes (about 1 small), cooled 1 cup frozen peas, defrosted 1 small red bell pepper, coarsely chopped 2 Tbsp hemp seeds
How to make it
To make the baked tofu: Press tofu (to remove excess liquid) using a tofu press as directed or wrapping tofu with several paper towels, placing it between two plates, and resting something heavy on the top plate. Press for about 15 minutes, draining off extra liquid. Slice tofu into cubes (about 1"). Mix together soy sauce, sesame oil, lemon juice, ginger, garlic, and hot sauce in a bowl. Place cubed tofu in sauce, and mix together gently to distribute marinade over tofu. Refrigerate for about 1 hour. Preheat oven to 350°. Dredge marinated tofu cubes in flour to lightly coat, and place on a baking dish or pan sprayed with nonstick cooking spray. Bake in top shelf of oven for 30 minutes, until golden brown. Remove, and cool. To make tahini dressing: Whisk together all ingredients in a small dish until smooth and creamy, and set aside. To make the salad: Chop kale into small pieces, and place in a large salad bowl. Dress kale with tahini dressing, massaging it into the leaves until well-distributed. (If making two individual salads, divide dressed kale between two large individual bowls.) Arrange baked tofu, sweet potatoes, peas, and bell pepper on top of salad. Sprinkle with hemp seeds. (If making two individual salads, divide ingredients between two individual bowls). Serve immediately.
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Makes 8 servings
Prep time 20 min.
Cook time 40 min.
Ingredients
For the baked tofu: 1 (approximately 14 oz) package firm tofu 2 Tbsp reduced sodium soy sauce ½ Tbsp sesame oil 1 Tbsp lemon juice 1 tsp freshly grated ginger 2 cloves minced garlic ¼ tsp hot sauce ½ cup flour (all-purpose or gluten-free) For the tahini dressing: 2 Tbsp tahini 2 Tbsp lemon juice 1 Tbsp extra-virgin olive oil 1 Tbsp water 1 tsp freshly grated ginger ¼ tsp smoked paprika Pinch sea salt ¼ tsp freshly grated black pepper For the salad: Baked tofu Tahini dressing 1 head kale (about 4 cups chopped, loosely packed) 1 cup cooked, cubed (about 1-inch), peeled sweet potatoes (about 1 small), cooled 1 cup frozen peas, defrosted 1 small red bell pepper, coarsely chopped 2 Tbsp hemp seeds
How to make it
To make the baked tofu: Press tofu (to remove excess liquid) using a tofu press as directed or wrapping tofu with several paper towels, placing it between two plates, and resting something heavy on the top plate. Press for about 15 minutes, draining off extra liquid. Slice tofu into cubes (about 1"). Mix together soy sauce, sesame oil, lemon juice, ginger, garlic, and hot sauce in a bowl. Place cubed tofu in sauce, and mix together gently to distribute marinade over tofu. Refrigerate for about 1 hour. Preheat oven to 350°. Dredge marinated tofu cubes in flour to lightly coat, and place on a baking dish or pan sprayed with nonstick cooking spray. Bake in top shelf of oven for 30 minutes, until golden brown. Remove, and cool. To make tahini dressing: Whisk together all ingredients in a small dish until smooth and creamy, and set aside. To make the salad: Chop kale into small pieces, and place in a large salad bowl. Dress kale with tahini dressing, massaging it into the leaves until well-distributed. (If making two individual salads, divide dressed kale between two large individual bowls.) Arrange baked tofu, sweet potatoes, peas, and bell pepper on top of salad. Sprinkle with hemp seeds. (If making two individual salads, divide ingredients between two individual bowls). Serve immediately.
Makes 8 servings
Prep time 20 min.
Cook time 40 min.
Prep time 20 min.
Cook time 40 min.
Prep time
20 min.
Cook time
40 min.
Ingredients
- For the baked tofu:
- 1 (approximately 14 oz) package firm tofu
- 2 Tbsp reduced sodium soy sauce
- ½ Tbsp sesame oil
- 1 Tbsp lemon juice
- 1 tsp freshly grated ginger
- 2 cloves minced garlic
- ¼ tsp hot sauce
- ½ cup flour (all-purpose or gluten-free)
- For the tahini dressing:
- 2 Tbsp tahini
- 2 Tbsp lemon juice
- 1 Tbsp extra-virgin olive oil
- 1 Tbsp water
- 1 tsp freshly grated ginger
- ¼ tsp smoked paprika
- Pinch sea salt
- ¼ tsp freshly grated black pepper
- For the salad:
- Baked tofu
- Tahini dressing
- 1 head kale (about 4 cups chopped, loosely packed)
- 1 cup cooked, cubed (about 1-inch), peeled sweet potatoes (about 1 small), cooled
- 1 cup frozen peas, defrosted
- 1 small red bell pepper, coarsely chopped
- 2 Tbsp hemp seeds
How to make it
To make the baked tofu: Press tofu (to remove excess liquid) using a tofu press as directed or wrapping tofu with several paper towels, placing it between two plates, and resting something heavy on the top plate. Press for about 15 minutes, draining off extra liquid. Slice tofu into cubes (about 1"). Mix together soy sauce, sesame oil, lemon juice, ginger, garlic, and hot sauce in a bowl. Place cubed tofu in sauce, and mix together gently to distribute marinade over tofu. Refrigerate for about 1 hour. Preheat oven to 350°. Dredge marinated tofu cubes in flour to lightly coat, and place on a baking dish or pan sprayed with nonstick cooking spray. Bake in top shelf of oven for 30 minutes, until golden brown. Remove, and cool. To make tahini dressing: Whisk together all ingredients in a small dish until smooth and creamy, and set aside. To make the salad: Chop kale into small pieces, and place in a large salad bowl. Dress kale with tahini dressing, massaging it into the leaves until well-distributed. (If making two individual salads, divide dressed kale between two large individual bowls.) Arrange baked tofu, sweet potatoes, peas, and bell pepper on top of salad. Sprinkle with hemp seeds. (If making two individual salads, divide ingredients between two individual bowls). Serve immediately.
To make the baked tofu: Press tofu (to remove excess liquid) using a tofu press as directed or wrapping tofu with several paper towels, placing it between two plates, and resting something heavy on the top plate. Press for about 15 minutes, draining off extra liquid.
Slice tofu into cubes (about 1").
Mix together soy sauce, sesame oil, lemon juice, ginger, garlic, and hot sauce in a bowl. Place cubed tofu in sauce, and mix together gently to distribute marinade over tofu. Refrigerate for about 1 hour.
Preheat oven to 350°.
Dredge marinated tofu cubes in flour to lightly coat, and place on a baking dish or pan sprayed with nonstick cooking spray. Bake in top shelf of oven for 30 minutes, until golden brown. Remove, and cool.
To make tahini dressing: Whisk together all ingredients in a small dish until smooth and creamy, and set aside.
To make the salad: Chop kale into small pieces, and place in a large salad bowl.
Dress kale with tahini dressing, massaging it into the leaves until well-distributed. (If making two individual salads, divide dressed kale between two large individual bowls.)
Arrange baked tofu, sweet potatoes, peas, and bell pepper on top of salad. Sprinkle with hemp seeds. (If making two individual salads, divide ingredients between two individual bowls). Serve immediately.
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