Spicy Peanut Tofu Buddha Bowls have become increasingly popular in recent years, and for good reason. These nutritious and delicious bowls are packed with plant-based protein, healthy fats, and an array of flavorful ingredients.
Buddha bowls are typically composed of a variety of grains, vegetables, and proteins, arranged in a bowl in an aesthetically pleasing way. The idea behind the Buddha bowl is to provide a well-rounded meal that is both nutritious and satisfying.
Tofu, a staple in many vegetarian and vegan diets, is the perfect protein for Buddha bowls. It is rich in protein, low in fat, and has a firm texture that makes it a versatile ingredient. When combined with a spicy peanut sauce, it becomes the star of the show, adding a depth of flavor and a satisfying crunch.
Spicy Peanut Tofu Buddha Bowls are also customizable, allowing you to add your favorite vegetables and grains to the mix. From brown rice to quinoa to cauliflower rice, the possibilities are endless. And with the addition of fresh herbs, such as cilantro or basil, these bowls become a truly delicious and nutritious meal that you’ll want to make again and again.
In this blog post, we’ll share our favorite recipe for Spicy Peanut Tofu Buddha Bowls, along with tips and tricks for making the perfect bowl every time. So, grab your ingredients and let’s get cooking!
What Is Tofu, and Is It Healthy?
Tofu has been a popular food in Asia for centuries, and it has gained popularity in Western countries as well. Made from soybeans, tofu is a versatile food that can be used in a variety of dishes. But is tofu healthy? Let’s take a closer look at the science behind tofu.
Contains many nutrients
Tofu is a good source of protein, containing all nine essential amino acids. It is also a good source of iron, calcium, magnesium, and zinc, making it a nutritious addition to any diet.
Tofu contains antinutrients, compounds that can interfere with the absorption of certain nutrients. However, soaking, fermenting, or cooking the tofu can help reduce these compounds.
Contains beneficial isoflavones
Tofu contains isoflavones, plant compounds that mimic the effects of estrogen in the body. While there are concerns about the potential negative effects of these compounds, research suggests that they may have positive effects on health, including reducing the risk of certain cancers.
May reduce heart disease risk
Eating tofu may lower cholesterol levels and improve blood vessel function, which can help reduce the risk of heart disease.
Linked to a reduced risk of some cancers
Consuming soy products, including tofu, has been linked to a reduced risk of breast, prostate, and lung cancer.
May reduce your risk of diabetes
Tofu may improve insulin sensitivity, which can help reduce the risk of diabetes.
Other potential benefits
In addition to the above, tofu has been linked to stronger bones, improved brain function, fewer menopause symptoms, and even antidepressant effects.
Health risks of eating tofu
While tofu has many potential health benefits, it is also a source of phytoestrogens, which can have both positive and negative effects on the body. It is important to consume tofu in moderation and choose high-quality, organic tofu when possible.
Varieties and shelf life
Tofu comes in many varieties, including silken, firm, and extra-firm. Silken tofu is softer and better for smoothies and desserts, while firm and extra-firm tofu is better for savory dishes. Tofu also has a short shelf life and should be consumed within a few days of opening.
The bottom line is that tofu can be a healthy addition to your diet, but it’s important to consume it in moderation and choose high-quality, organic tofu when possible. If you have concerns about the health risks or benefits of tofu, speak with a healthcare professional to determine what’s best for you. Source
How to Make Spicy Peanut Tofu Buddha Bowls
Spicy Peanut Tofu Buddha Bowls are a delicious and nutritious meal that can be made in just a few simple steps. Here’s how to make them:
PREP TIME: 30 MINS
COOK TIME: 35 MINS
TOTAL TIME: 1 HR 5 MINS
Servings: 4 bowls
Ingredients of Spicy Peanut Tofu Buddha Bowls
For the bowls
- 1 12-ounce block of extra or super firm tofu
- 2 tablespoons extra virgin olive oil – divided
- 1 tablespoon reduced-sodium soy sauce – sub tamari for gluten-free
- 1 tablespoon cornstarch
- 2 heads broccoli – cut into florets
- 1 carrot – grated or julienned
- ½ cup chopped peanuts
- 2 cups cooked brown rice
For the peanut sauce
- ¼ cup creamy peanut butter
- 2 tablespoon reduced-sodium soy sauce – sub tamari for gluten-free
- 1 tablespoon maple syrup
- 1 tablespoon red curry paste – add more if you want a spicier sauce
- 1 lime – juiced
- 1 clove garlic – minced
Instructions for Making A Perfect Spicy Peanut Tofu Buddha Bowls
- Remove the tofu from its package. If you have a tofu press, put the block of tofu in there. If not, place the tofu in between two plates, then stack books on top of the plates to create a makeshift press. Let the tofu sit in the press for at least 20 minutes and up to an hour to remove excess water. There should be a good amount of water that drains out onto the plate. After letting the tofu sit, take it between your hands and squeeze it with your palms over a plate or the sink. This is a good last step to take to remove any extra water.
- In the meantime, prep the other ingredients. Make the rice if needed. I like to use microwaveable packets of brown rice that you can get in the freezer section at grocery stores. You can make the rice a few days in advance, too. Prep the veggies. Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.
- When the tofu is finished draining, slice it into slabs and then into cubes. Place the tofu cubes in a glass bowl or a container that has a lid (like a glass Pyrex bowl with a lid). Try to use a large bowl or container, so that the cubes aren’t all on top of each other. Drizzle a tablespoon of olive oil over the cubes as evenly as possible. Put the lid on the container, then gently shake to coat the cubes. Repeat this step with the soy sauce. Finally, sprinkle the cornstarch on the cubes as evenly as possible, put the lid on the container, and gently shake again.
- Spread the cubes out in a single layer in the center of the lined baking sheet. Toss the broccoli florets in the remaining tablespoon of olive oil, and season with salt and pepper. Spread the florets out around the tofu on the baking sheet. Bake for 25 to 35 minutes, until the tofu is browned and crispy and the broccoli is cooked.
- While the ingredients are baking, whisk together the peanut butter, soy sauce, maple syrup, red curry paste, lime juice, and garlic. Add a small amount of water, about a tablespoon at a time, as needed to thin the sauce to your desired consistency.
- When all of the ingredients are ready, arrange the bowls by combining some tofu, broccoli, rice, carrots, and peanuts. Drizzle with peanut sauce to taste, and enjoy!
Spicy Peanut Tofu Buddha Bowls Recipe’s Notes
These bowls can be prepped a few days ahead of time and kept in the fridge. Store the ingredients and sauce in separate containers to keep them as fresh as possible, but you can also just assemble the bowls and store them like that too. They should last for a few days. You can enjoy them hot or cold.
Nutrition of Spicy Peanut Tofu Buddha Bowls
Serving: 1bowl | Calories: 514kcal | Carbohydrates: 58g | Protein: 21g | Fat: 26g | Saturated Fat: 4g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 14g | Sodium: 591mg | Potassium: 1372mg | Fiber: 13g | Sugar: 11g | Vitamin A: 5036IU | Vitamin C: 275mg | Calcium: 199mg | Iron: 4mg