Perfectly baked tofu offers a slightly firm exterior that is served coated in a rich, peanut butter sauce with a coconut base. This meal is protein-rich, colorful, and vegan.
WHAT’S NEW?
Count down to spring break is ON! Variety Show planning and practice is in full swing. And of course, work is crazy busy. But, I’m coping well. There has been sunshine and let me just say, that makes chaotic days a whole lot brighter! Mark and I have gotten lured into watching Dopesick on Hulu and have therefore been staying up a tad later than I should, and reading less than I’d like. I have 1/4 of a book to read in less than 24 hours and very little unaccounted time in which to get it done. But, I’ll do my best! I’m looking forward to the weekend and while we can only sleep in 1 of the weekend days on account of double headers at soccer, I’m looking forward to no alarm being set for over a week in my near future!
ROLL CALL FOR THIS RECIPE
- Bowl Fanatics! I’m realizing how drawn I am to all-in-one meals that leave no reason for a “Yes, AND” in my kitchen. I like it all together in one delicious masterpiece.
- Tofu. Alright folks, if you’re yet to try tofu, consider this a challenge punted your way! I’m not going to lie, tofu can be a bit gnarly. It comes down to the preparation. I am the biggest fan of crispy BAKED tofu so that it gets a slightly firm exterior and holds together well in a final product. Try it, okay!?
- Peanut Butter & Coconut Lovers: If you love those 2 things, you must make this silky, rich, ample sauce. The Thai Peanut Sauce is truly delicious!
KEY INGREDIENTS AND SUBSTITUTIONS
- Quinoa: I used quinoa for the additional protein and reduction in carbohydrate, however basmati rice or brown rice are great alternatives, as are rice noodles, couscous, barley, or wheatberries.
- Tofu: While tofu as incredibly versatile, neutral-flavored vegetarian protein, chicken can easily be subbed in this meal. Simply cook in the skillet prior to the onion and peppers.
- Peppers: I love the color, texture, and nutrition of bell peppers, however any vegetables will do in this recipe: mushrooms, pea pods, carrots, broccoli, cauliflower, bok choy – whatever you’d like!
- Peanut Butter: Feel free to swap in any nut or seed butter, or to use more or less peanut butter depending on your preference.
- Coconut Milk: Canned coconut milk is creamy and rich! I’m a huge fan. If you don’t love coconut or you’d like a thicker, more peanut butter-y sauce, use half a can or use broth instead.
- Ginger and Lemongrass: I highly recommend the squeeze tubes of paste that are sold in the produce section. They can be used in the future and tend to be fresh and flavorful while reducing prep time and ingredient cost…big time!
NUTRITIONAL MERITS
- Power Bowls: All-in-one meals that feature a whole grain or nutritious base, serving up ample protein and colorful vegetables that serves up not only delicious dinners, but a fun way to serve up a nutritious meal. Power bowls also make for killer leftovers!
- Vegetarian protein. Both quinoa and tofu are complete proteins meaning they contain all 9 essential amino acids. Complete proteins are largely considered meat-based, so this meal is unique in its offering of high biological value protein.
VARIATIONS, TIPS, & STORAGE
- Drain and press the excess water from your tofu BEFORE cubing for best results. You can also use a tofu press if you have one, but paper towels work great!
- Store leftovers with quinoa separate or together with the tofu, veggies, and peanut sauce, in the fridge for up to 5 days.
- Prepping what you can ahead of time will make for a quicker meal.
- Don’t skip the toppings, especially the chopped peanuts and a squeeze of fresh lime wedges – it pulls all of the flavors together perfectly!
Vegan Thai Peanut Tofu Bowls
Yield:
5 servings
Prep Time:
15 minutes
Cook Time:
35 minutes
Total Time:
50 minutes
Perfectly baked tofu offers a slightly firm exterior that is served coated in a rich, peanut butter sauce with a coconut base. This meal is protein-rich, colorful, and vegan.
Ingredients
- 1 (14 oz) block extra firm tofu
- olive oil cooking spray
- 1/4 tsp salt and black pepper, to taste
- 1 1/2 cups dry quinoa
- 3 1/3 cups low-sodium vegetable stock, divided
- 1 Tbsp olive oil
- 1 onion, thinly sliced
- 2 red, orange, or yellow bell peppers, cut into 2-inch slices
- 2-inch piece lemongrass or 1 Tbsp lemongrass paste
- 4 garlic cloves, minced
- 1 Tbsp minced fresh ginger
- ¼ tsp crushed red pepper flakes
- ½ cup creamy natural peanut butter
- 1 (13.5 oz) can coconut milk
- 2 Tbsp soy sauce
- 1 Tbsp pure maple syrup
- 2 limes, juiced
- 5 Tbsp chopped peanuts
- 4 green onions, thinly sliced
- 1/2 cup cilantro leaves, chopped
Instructions
- Preheat oven to 400 degrees F. Line a baking sheet with parchment paper; set aside
- Drain water from the tofu. Cut tofu width-wise to create 2 thinner slabs of tofu. Gently layer between layered paper towels or a clean kitchen towel, gently pressing out excess water. Cut into ¾-inch cubes and arrange in a single layer on one of the prepared baking sheets. Mist with olive oil cooking spray and sprinkle with ¼ teaspoon salt and pepper.
- Bake tofu for 20 minutes.
- Meanwhile, combine quinoa and 3 cups of broth in a small sauce pan over medium-high heat. Bring to a simmer, stir, and reduce heat to low. Cover with a lid and simmer until liquid is gone, about 20 minutes. Remove from heat and let sit for 5 minutes.
- In a large skillet, heat the olive oil over high heat. Once hot, add the onion and peppers. Cook for 5-6 minutes, stirring occasionally, or until softened and beginning to brown but still al dente. Remove to a plate and return skillet to heat, reserving any oil.
- Reduce skillet heat to medium-low. Add the lemongrass, garlic, ginger, and crushed red pepper; stir and cook for 1 minute. Add the peanut butter, coconut milk, soy sauce, syrup, lime juice, and remaining 1/3 cup broth; whisk well and simmer. Allow to thicken for 1-2 minutes. Remove lemongrass stalk, if using.
- Add the baked tofu, onions, and peppers to the skillet; gently toss to coat and heat through.
- Serve over quinoa and topped with chopped peanuts, green onions, and cilantro, as well as lime wedges, if desired.
Nutrition Information:
Yield: 5 Serving Size: 1/5 recipeAmount Per Serving: Calories: 568Total Fat: 27.8gCholesterol: 0mgSodium: 939mgCarbohydrates: 57.6gFiber: 8.8gSugar: 9.2gProtein: 25.0g
Tofu lover? SAME! Check out these recipes – betcha love’em!
- Tofu-Walnut Bolognese
- Tofu “Stir Fry” with Peanut Sauce
- Spicy Thai Noodles with Tofu
- Vegan Tofu Stir-Fry
- Quick Veggie Tofu Stir-Fry
- Thai Tofu Veggie Bowls
Be well,
