If you are brand new to cooking with tofu, you have come to the right place! This vitamin-rich, Asian-inspired salad bowl is proof that eating tofu can be both easy and delicious. There is a lot to love about tofu: It’s packed with protein and nutritious fats. Plus, tofu is much less expensive than meat, making it a great fit for budget-friendly meals.
Rich in vitamins E, A, and C, this nutrient-packed salad bowl is a creative twist on a traditional salad. Sometimes called a “Buddha Bowl,” salads like these use Asian flavors to deliver protein and vegetables in a way that’s delicious and easy to prepare.This is a high protein plant-based bowl that contains nine essential amino acids.
Amino acids are the building blocks of protein, and there are nine essential amino acids the body cannot make on its own. We need to get these amino acids from food. Protein contains all nine of them, making it a “complete protein.”
Ingredients
- 1 cup baked extra firm tofu
- 2 tablespoon arrowroot flour
- 1 cup mixed greens
- ½ cup quinoa
- ½ cup edamame
- ½ cucumber, diced
- ½ cup diced carrots
- 1 teaspoon sesame seeds
Dressing:
- 1 tablespoon liquid aminos
- 1 tablespoon agave
- 1 tablespoon lemon juice
- 1 teaspoon ginger powder
- 1 teaspoon minced garlic
Sauce for tofu:
- 1 tablespoon liquid aminos
- ½ teaspoon red pepper
- ½ teaspoon ginger
- 1 tablespoon Coconut Secret teriyaki sauce.
Preparation
Remove tofu from package and pat it dry with a paper towel. Place the tofu block on a cutting board and cover it with a clean cloth.
Place a plate on top of the cloth-covered tofu block and allow to sit for 30 minutes.
Preheat oven to 370° F.
While the oven is preheating, combine the tofu sauce ingredients in a large bowl and whisk until combined.
Remove plate and cloth from tofu. Cut tofu in ½ inch cubes. Add the cubes to the bowl containing tofu sauce and stir to coat each cube.
Place arrowroot flour in a large bowl. Using tongs or a large spoon, transfer the tofu cubes into the bowl with arrowroot flour and toss to coat.
Place cubes on baking sheet and bake for 20 minutes. After 20 minutes, turn the cubes over and bake for an additional 20 minutes.
In a small bowl, mix the liquid aminos, agave, lemon juice, ginger, and minced garlic.
Place mixed greens on the bottom of the bowl and add the remaining ingredients on top. Pour dressing on top and garnish with sesame seeds.
Benefits
- Tofu: Is a very nutrient-dense food made from the curdling of soy milk into a solid block. Tofu can be an excellent substitution for meat, since it is a complete protein. It is also an excellent source of manganese, which helps your body use vitamins C and E. Studies show that tofu can reduce your risk of cancer, diabetes, and heart disease due to the estrogen-like compounds it contains.
- Like tofu, edamame and liquid aminos are also “complete proteins.” Edamame are soybeans harvested early, while still in their green pods. Liquid aminos are made from soybeans that are broken down into their amino acid components. Because tofu, edamame, and liquid aminos all come from soybeans, they share much of the same nutritional benefits.
- Think of liquid aminos as a healthier version of soy sauce. Though they taste very similar to soy sauce, liquid aminos contain no gluten, less salt, and all the essential amino acids the body needs from food.
- The quinoa in this salad is a source of protein, fiber, and iron. Quinoa contains most of the essential amino acids, and its high fiber content means that it keeps you fuller for longer. Fiber helps your body process food slowly, which means it keeps your blood sugar steady. Steady blood sugar levels mean steady energy levels, so you won’t have to fear a “food coma” after enjoying this meal!
- Carrots and celery do more than provide a refreshing crunch: They are full of vitamin C. Though vitamin C is best known for supporting the immune system, it also helps your vision stay healthy and protects against heart disease.
Source & Reference
Angeli, V., Miguel Silva, P., Crispim Massuela, D., Khan, M. W., Hamar, A., Khajehei, F., Graeff-Hönninger, S., & Piatti, C. (2020). Quinoa (Chenopodium quinoa Willd.): An Overview of the Potentials of the “Golden Grain” and Socio-Economic and Environmental Aspects of Its Cultivation and Marketization. Foods (Basel, Switzerland), 9(2), 216. https://doi.org/10.3390/foods9020216
Drake, Victoria J. and Higdon, Jane. An Evidence-Based Approach to Vitamins and Minerals: Health Benefits and Intake Recommendations, 2nd ed,.2011.
