This wholesome and healthy tofu quinoa buddha bowl with green beans and broccoli drizzled with the best tasting tahini ginger sauce has been one of my favorite buddha bowls for dinner. The quinoa tofu bowl is packed with plant protein and green vegetables that are fantastic for weight loss and to lower blood sugar levels.
If you are a vegetarian looking for a delicious, healthy, balanced meal, you have to try this vegan quinoa bowl that contains 26 grams of protein per serving with healthy fats and liver-cleansing vegetables that keep you satiated and your blood sugar levels stable. It’s packed full of healthy ingredients that are nutritious and delicious! Lately, the healthy buddha bowl with tofu, quinoa, and fresh veggies has been on the weekly dinner menu once a week.
The protein-packed quinoa tofu bowl contains all the essential amino acids and, according to Cronometer, is a significant source of all the B vitamins except B12. It is also high in vitamins C and K and the minerals calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc. As you can see, it is a nutritional powerhouse full of whole foods brimming with essential nutrients.
Eating a healthy whole food diet doesn’t mean sacrificing flavor and satisfaction, especially when you make a plant-based meal such as this tofu quinoa bowl with broccoli and green beans that nourish the body. I have been extra focused on eating nutrient-dense whole foods that are great for the liver and reverse insulin resistance.
Whenever I ate this tofu quinoa bowl for dinner, I would get a excellent blood sugar reading 2 hours post the meal, and fasting blood sugar the following day, that was within range even though it contains 18 grams of healthy fats. But whenever I ate unhealthy fats such as fries, chips, or saturated fats, I noticed that I would get an elevated fasting blood sugar just outside of the normal range.
This wasn’t a huge surprise for me, as studies show that saturated fats increase insulin resistance. In the past, it was always the combination of saturated fats or highly processed oils combined with refined carbs that would elevate my blood sugar the most. But you don’t have to worry about that with this nutritional power bowl that is low in saturated fats and contains some of the best vegetables to lower blood sugar levels!
My favorite way to enjoy tofu and quinoa is with a simple green beans and broccoli stir fry served with this tahini ginger sauce.
Tofu Quinoa Bowl Ingredients
For the Bowl:
- 1 extra firm block of tofu, fried with olive oil spray
- 2 cups cooked quinoa
- 2 cups broccoli, sautéed
- 2 cups green beans, sautéed
- 2 tbsp coconut aminos
- 1 tsp tamari
- 1/2 tsp garlic powder
- 1 tsp olive oil
Tahini Ginger Sauce Ingredients:
- 1/4 cup tahini
- 1/4 cup coconut aminos
- 1 tbsp tamari
- 1 tbsp fresh ginger, minced
- 1 tsp garlic powder
- 1 tbsp rice vinegar
- 1 tbsp water
How to Make the Tofu Quinoa Bowl:
Step 1: Preparing the Tofu
1.1. Cut the extra firm tofu into 1 cm rectangle squares.
1.2. In a pan, heat olive oil spray over medium heat.
1.3. Add tofu to the pan and cook until golden brown on both sides.
1.4. Set aside, and once cooled a bit, chop into cubes.
Step 2: Cooking the Quinoa
2.1. Cook quinoa using a 2:1 ratio of water to quinoa for 15 minutes.
Step 3: Sautéing the Greens
3.1. In the same pan used for tofu, add olive oil.
3.2. Sauté chopped broccoli and green beans until tender-crisp.
3.3. Add coconut aminos, tamari, and garlic powder. Stir well to coat the vegetables.
Step 4: Creating the Tahini Ginger Sauce
4.1. combine tahini, coconut aminos, tamari, fresh ginger, garlic powder, rice vinegar, and water in a blender.
4.2. Blend until smooth. Adjust consistency with more water if needed.
Step 5: Assembling the Bowl
5.1. In individual bowls, layer cooked quinoa, sautéed tofu, and the flavorful green bean and broccoli mix.
5.2. Drizzle the Tahini Ginger Sauce generously over the top.
Tips and Substitutions
To make crispy tofu, you can toss tofu cubes in olive oil, coat them with some cornstarch, and place them on a baking sheet in the oven at 375 degrees for 20-30 minutes or until golden brown and perfectly crispy.
I also like to dip the tofu in some coconut aminos before cooking in the pan for extra flavor. This oil-free stir fry sauce is another great way to season the tofu for extra flavor. The tahini ginger sauce is super flavorful, so you can save yourself the extra step and fry up plain tofu, too!
You can substitute the tahini for peanut butter if you prefer a peanut sauce. This peanut pad thai sauce would taste great over the tofu quinoa bowl as well :)
I used olive oil to cook with, as it’s a staple in my house, but you could also use sesame oil.
Double the recipe if you have a larger family or want to do meal prepping for extra lunches during the week, as the ingredients will last for a few days once cooked and still taste great for follow-up lunches.
Enjoy this tofu quinoa bowl that’s a treat for your taste buds and a nutrient-packed buddha bowl full of plant-based protein and liver cleansing vegetables. It’s an easy way to get wholesome plant-based foods into your diet that will leave you feeling satisfied and full of energy.
Tofu Quinoa Buddha Bowl with an Oil Free Tahini Ginger Sauce
Equipment
- 1 pot
- 1 chopping board and knife
- 2 frying pans
Ingredients
- Tofu Quinoa Bowl
- 1 block extra firm tofu
- 2 cups cooked quinoa
- 2 cups broccoli
- 2 cups green beans
- 1 tsp tamari
- ½ tsp garlic powder
- 1 tsp olive oil
- Tahini Ginger Sauce
- ¼ cup tahini
- ¼ cup coconut aminos
- 1 tbsp tamari
- 1 tbsp fresh ginger
- 1 tsp garlic powder
- 1 tbsp rice vinegar
- 1 tbsp water
Instructions
- Cut the tofu into 1 cm rectangle squares then add to a pan sprayed with olive oil and cook until golden on both sides over medium heat. Set aside then chop into cubes once cooled.
- Cook quinoa in a pot using a 2:1 ratio of water to quinoa for 15 minutes.
- Chop broccoli and green beans into small chunks then saute for 5 minutes with coconut aminos, tamari and garlic powder.
- Combine tahini, coconut aminos, tamari, fresh ginger, garlic powder, rice vinegar, and water in a blender to make the tahini ginger sauce.
- Assemble the quinoa tofu bowls by dividing the quinoa, tofu and vegetables into 3 bowls then drizzle with the tahini ginger sauce.
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