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A Buddha bowl is a bowl packed full of food resembling a belly appearance like a Buddha statue. This tofu Buddha bowl contains glazed tofu, white rice, and broccoli. A healthy filling meal after an intense yoga or strength training session.
This post was sponsored by Karuna and contains affiliate links. All opinions are 100% my own. Read full affiliate disclaimer here.
I am one of those stereo typical vegans that actually like tofu. Unfortunately not everyone shares my love for it. Outside of all the conversational of soy products (a topic for another post), some people think it's nasty and plain tasting.
But when prepare properly the flavor and texture are delicious! Today I will show you how to get the most out of this versatile ingredient.
Vegan Curve Building Ingredients In this Buddha Bowl
For this recipe I partnered with Karuna to make my marinate and glaze sauce. Karuna Sunny Date drink is very hydrating because it contains no refined sugar (refined sugar dehydrates you). It is great to drink during or after your workout. This natural bottled drink is sweetened with Chinese dates (aka Jujube). Jujube are high and fiber and rich in vitamins like iron and phosphorous (phosphorus is good for bones) and vitamin C (more than citrus fruit).
Tofu
Tofu is a high source of plant based protein containing all 9 essential aminos acids. It is a unique bean because it is high in protein but low in carbohydrates so it can be great as a post workout meal. Tofu has 10 grams of protein per half a cup.
White Rice
White rice instead of brown rice? Well yes. White rice is not something I recommend eating all the time BUT it is the preferred carbohydrate to consume with a meal AFTER an intense workout (preferably a leg day where you are trying to build mass.) Why? Because brown rice is a complex carbohydrate and takes longer to digest. White rice digests much faster. So organic white rice has it's purpose. It has 45 carbs per 1 cup.
Broccoli
When eating raw or lightly stem, broccoli is a good source of vitamin C. Broccoli is also a good source of vitamin K which helps calcium absorption for strong bones/.
Now what's going to make your tofu taste good is how dry it is and how you marinate it. First you are going to press all the water out of your tofu by cutting it properly and placing blocks between layered paper towels. Set something heavy on top like books or weights. DO NOT SKIP THIS STEP! The dryer the tofu, the better the texture and the more it will hold flavor from the marinate. You can also use a tofu presser or buy pre pressed tofu from Trader Joes to save time.
Second, marinate your tofu for about 30 minutes (or longer if you have time. Sometimes I let it sit overnight). Throwing sauce on top of your tofu will do nothing. You have to marinate your tofu so that it soaks up all the flavoring. DO NOT add oil to your marinate. It will coat your tofu not allowing the flavors to soak in.
Third, bake your tofu. This will lock in those flavors and help give it a meaty like texture. Once baked to you desired texture set aside to cool.
Last add the stir fry vegetables of your choice and tofu to a skillet. Pour glaze over mixture until it starts to thicken. Top this and your steam brocoli on top of your white rice to make a delicious Buddha bowl!
If this is your first time having a Buddha bowl, after this recipe it will become a staple. Enjoy!
DID YOU MAKE THIS RECIPE? Tell me how it turned out for you! Was it a hit or miss? Do you normally eat Buddha bowls? If so what is your favorite combination? Tell me about it. Leave a comment below, rate it, and PIN IT! Also tag a photo @_VeganWithCurves and hashtag #VeganWithCurves on Instagram so I can see it!
[clickToTweet tweet="Glazed Tofu Buddha bowl! A filling meal after an intense workout! #veganrecipes #veganwithcurves #veganfoodshare " quote="This glazed tofu Buddha bowl is a healthy filling meal after an intense workout! "]
Glazed Tofu Buddha Bowl
Ingredients
- For Buddha Bowl...
- 2 cups cooked white rice
- 2 cups steamed broccoli
- 1 12 ounce firm or extra firm tofu, drained and pressed
- 1 large red pepper, sliced
- 1 tablespoon sesame oil
- For Marinate...
- ½ cup Karuna's Sunny Date Drink
- 1 tablespoon gluten free soy sauce
- ¼ teaspoon crushed red pepper
- ½ teaspoon ground ginger
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- For Stir Fry Sauce...
- ¼ cup Karuna's Sunny Date Drink
- 1 tablespoon gluten free soy sauce
- 1 garlic chopped
- 1 teaspoon apple cider vinegar
- 2 teaspoons tapioca starch
- 1 teaspoon sesame oil
- ¼ teaspoon crushed red pepper flakes
- 1 teaspoon organic cane sugar
Instructions
- Have white rice and steam broccoli prepared. You can use fresh or frozen broccoli already in steam bags. You can buy white rice already cooked.
- Begin by drying your tofu. Drain, remove from package and slice in half vertically making the block thinner. Take sliced pieces and cut them in half so now you have 4 blocks. Place the 4 tofu blocks between two thick towels folded into the shape of the tofu. Then place something heavy on top like a heavy skillet with weights or my favorite; old college textbooks. Press for minimum total time of one hour. After the first 30 minutes, change the paper towels (the will be soaked) and continue pressing for the remainder of the 30 minutes. (see photos above). To save time you can buy tofu that has been pre pressed (Trader Joes sells organic sprouted tofu pre pressed) or a tofu presser.
- While tofu is pressing, prepare marinate sauce by combining Karuna's Sunny Drink, soy sauce crushed red pepper, ground ginger, garlic powder, and onion powder. Taste and adjust seasonings as desired. DO NOT add oils to your marinate. Oils will coat the tofu. You actually want the flavors of the marinate to soak into the tofu.
- Once you have pressed out the water, cut your tofu into cubes (see photo), add to a large bowl and pour your marinade; toss. Let let it sit covered in the fridge for at least 30 mins. Longer if you have the time.
- Preheat oven to 375 degrees F. Arrange tofu cubes on a lightly greased pan (this helps prevent sticking and adds a crisp outer texture). For a more softer tender texture (which I highly prefer) bake for a total of 20 minutes. For a tougher tofu bake for 25 to 30 minutes. Flip once halfway to ensure even cooking.
- Once it’s golden brown to your liking, remove from the oven set it out and cool for 10-15 minutes. In the meantime prep your vegetables for your stir fry and in a small bowl whisk together your glaze ingredients; Karuna's Sunny Drink drink, soy sauce, chopped garlic, apple cider vingar, tapica starch, oil, flakes, and sugar. Set aside
- Grab a large skillet and place over medium-high heat. Add sesame oil and veggies to pan. Cook for 6-7 minutes tossing and stirring until vegetables have softened. Add your stir fry sauce and stir. Once it starts to bubble and become thick, add tofu and coat. Cook for an additional 1-3 minutes. Remove from heat.
- Divide the rice into bowls, top with tofu, and broccoli. Best when eaten fresh, but it will keep in the refrigerator 2 or 3 days. The glaze becomes less "glaze like" once reheated. But thanks to the marinate you still get that good flavor. Does not freeze well.
Notes
- Calories 534
- Fat 17 g
- Carbohydrates 67 g
- Fiber 6 g
- Sugar 7 g
- Protein 26 g
- Karuna's natural bottled drinks are available in the Chicago and St. Louis area and will be expanding! If you currently do not have access to these drinks use plain use pineapple juice instead. Note pineapple juice is highly sweeten so it is suggested to omit sugar for the glaze. As always adjust to your taste buds.
- Braggs Liquid Aminos or coconut aminos can be used in place of soy sauce.
- To make this soy free try with setain, chickpeas AND mushrooms (chickpeas are protein friendly), or your favorite soy free meat substitute.
- To make this low carb and/or decrease calories, use cauliflower rice. (Curve builders if using cauliflower rice, include some healthy fat like nuts or seeds.) To make this grain free but carb friendly substitute with sweet potatoes.
Nutrition
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Jason
Terrific recipe. Thanks for posting!
Gina Marie
You are welcome and thank you!
Sara
This looks really yummy! So colorful and healthy!
Gina Marie
Thank you!
Meredith
Thank you for the tips on how to properly work with tofu! Somehow mine never tastes as good as I think it should... I am SO excited to try this recipe!
Gina Marie
You are so welcome! Let me know how it turns out for you!
Amanda Mason
I love buddha bowls and this one looks so amazing! I'm not vegan or vegetarian but I actually like tofu! This dish is right up my alley!
Gina Marie
Thank you!
Helene
Great timing! I was looking for new ways to enjoy tofu and I think I am not using tofu enough in my weekly food habits and my cooking. I love the ingredients you used for your marination and it;'s a healthier meal so I don't need to feel guilty 😉
Gina Marie
Definitely no guilt in this dish!
Marisa Franca @ All Our Way
Well, you answered my question. I've often wondered why it was called a Buddha bowl -- now I know. I really like the idea of browning the tofu first. I bet it adds a lot to the texture. It certainly is a nutritious looking meal.
Gina Marie
It really does! That texture is key!
Nicoletta @sugarlovespices
Yummy! This recipe has everything that I love, including tofu 🙂 . Beautiful recipe for a nutritious lunch or supper.
Gina Marie
Tofu lover here as well! I am def not anti soy lol
Sharon Glascoe
This is one delicious looking Buddha Bowl. Marinating the tofu in this sauce makes it especially delicious.
Analida's Ethnic Spoon
I love a nice flavorful tofu dish and you are absolutely correct it is all about how you prepare it. I love a nice crispy tofu with a spice sauce. Thanks for sharing a great recipe!
I have a curry tofu this is really nice here: https://ethnicspoon.com/ultimate-spicy-vegan-curry/
Gina Marie
Thank you! Your tofu dish looks lovely!
Ashley @ Big Flavors from a Tiny Kitchen
Pressing tofu makes SUCH a difference! I almost always press it when I work with it. I'm always on the lookout for more tofu recipes - this bowl looks like a great choice!
Gina Marie
I made sure I emphasized the pressing! It is so crucial to a good tofu dish.
Victoria Berman
YUM ! I love buddha bowls and I need to check out this Karuna's Sunny Date Drink!
Gina Marie
Please do! I love their drinks!
Kushi
One of my favourites. This looks so yummy!
Gina Marie
Thank you!
Amanda
I just had someone ask me for a good tofu recipe yesterday! Will definitely have to pass this one along. Love the flavors in the marinade and sauce; I would definitely welcome this Buddha Bowl after a workout!
Gina Marie
The perfect post workout meal!
Elaine @ Dishes Delish
This looks absolutely fabulous!! I love tofu and don't usually make glazed tofu but yours looks so good, I want to try it asap! And of course, plopping it on a Buddha bowl. . . Perfect!!! Beautiful and delicious!!
Gina Marie
Thank you!
Gloria @ Homemade & Yummy
Sounds like a healthy and delicious meal. Perfect for lunch or dinner. The flavours sound amazing.
Gina Marie
Thanks!
Heidy
Hi, this looks great. I'm looking for recipes to serve a visiting family member and I'm so glad I stumbled on this recipe because unfortunately I'm not well versed in making recipes with tofu. Glad to have one to try that looks amazing.
Gina Marie
Thank you and you are welcome! Let me know how it turned out for you. The key is keeping it dry ans a good marinate ?
Emily
You cooked the tofu so perfectly in this buddha bowl, it looks delicious!
Gina Marie
Thank you!
Cheapskate Cook
Good point about white rice being a good post-workout meal addition. I've eaten other simple carbs, but hadn't thought of that!
Gina Marie
Yes! So many people shame white rice but it has it's place.
lisa
Buddha bowls are always a treat for me. Everything piled into one hearty, steaming dish.. everything in it's own spot, but deliciously harmonious! Beautiful photos.
Gina Marie
Thank you!
Bintu | Recipes From A Pantry
I love Buddha Bowls. This looks so healthy and delicious, perfect food for after a workout
Gina Marie
I love this dish after a good leg day!