Tofu Bowl | FoodByMaria Recipes

Salads

Sesame-Crusted Tofu Bowl

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Prep

20 minutes

Cook

25 minutes

Yield

2

These sesame-crusted tofu bowls are delicious, healthy, and so versatile. Add whatever toppings you like or have on hand.

This sesame-crusted tofu bowl is the most flavorful, fresh, and delicious lunch that you’ll want to make again and again. It’s easy to make and full of healthy ingredients that will keep you full and nourish your body.

Tofu bowl

Why you’ll love this tofu bowl:

  • Healthy: Full of wholesome, delicious, and fresh ingredients that will nourish your body
  • Easy: This tofu bowl recipe won’t take all day to prepare or require you to be a master chef
  • Versatile: Add your fav ingredients to this tofu bowl to make it your own

Ingredient Notes:

Tofu: Extra firm tofu is the best tofu for maintaining its form when you book it. For this tofu bowl, you want that crispy sesame crust that has a crunch to it so you want to ensure you buy tofu that has the least amount of moisture in it.

Edamame: Did you know that edamame is a great source of soy protein, it’s rich in fiber, antioxidants, and vitamin K? I love tossing these into salads or munching on them on their own.

How to make this tofu bowl:

For the sesame-crusted tofu

  1. Press the tofu to remove excess moisture from the tofu. Preheat oven to 425F and line a baking sheet with parchment paper.
  2. Setup three bowls: cornstarch, almond milk & breading (mix together sesame seeds, nutritional yeast, garlic powder, onion powder and salt).
  3. Gently toss the tofu cubed in cornstarch until well-coated.
  4. Next toss the tofu cubes in the almond milk gently and then coat with the sesame seeds mixture, pressing on each side to ensure they stick. Place on the baking sheet when coated and spray cubes with cooking spray of choice.
  5. Bake tofu 20-25 minutes, flipping once, until starting to turn golden brown.
Tofu bowls

For the bowls

  1. Cook your choice of rice according to package instructions.
  2. To assemble the bowls, divide ingredients evenly between two bowls. Start with layering the cooked rice and then add the other ingredients: cubed mango, cooked edamame, sliced purple cabbage, iceberg lettuce, pickled ginger and chopped cucumber.
  3. Mix the mayonnaise and hot sauce together and toss with the cooked tofu then add to the bowl. Alternatively use the sauce as a drizzle for the entire bowl. Enjoy!

Expert Tips & FAQ:

Why do you pour boiling water over tofu? This can be a way to improve the texture and flavor of tofu, essentially you are blanching it. I don’t necessarily think this is something you HAVE to do but some people swear by it.

What is the healthiest way to eat tofu? You can make tofu in so many ways. You can fry it, air fry it, bake it, and eat it on its own, but the healthiest way is to surprisingly, steam it. I don’t really ever make my tofu this way but it doesn’t require oil which means it’s naturally more healthy.

What sauce goes with tofu? Basically every sauce. It’s so versatile. Teriyaki sauce, Korean chili sauce, miso, buffalo, garlic soy, seriously, it’s a sponge and will pair well with so many marinades.

What goes good with tofu? You can throw tofu into salads, bowls, curries, tacos, you can eat it on its own with veggies, grains, and the list goes on.

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Sesame-Crusted Tofu Bowl

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These sesame-crusted tofu bowls are delicious, healthy, and so versatile. Add whatever toppings you like or have on hand.
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Course tofu rice bowl
Cuisine Asian-Inspired
Servings 2
Calories 1047 kcal

Ingredients
  

For the sesame crusted tofu

For the bowl

  • 1 1/2 cups cooked rice of choice
  • 1 avocado, quartered
  • 1 mango, cubed
  • 2/3 cup edamame
  • 1 cup thinly sliced purple cabbage
  • 1 cup iceberg lettuce, cut into 1 inch chunks
  • 1/4 cup pickled ginger
  • 1/2 cup cucumber, chopped
  • 1/4 cup mayonnaise
  • 3-4 tbsp hot sauce

Instructions
 

For the sesame crusted tofu

  • Press the tofu to remove excess moisture from the tofu. Preheat oven to 425F and line a baking sheet with parchment paper.
  • Setup three bowls: cornstarch, almond milk & breading (mix together sesame seeds, nutritional yeast, garlic powder, onion powder and salt).
  • Gently toss the tofu cubed in cornstarch until well-coated.
  • Next toss the tofu cubes in the almond milk gently and then coat with the sesame seeds mixture, pressing on each side to ensure they stick. Place on the baking sheet when coated and spray cubes with cooking spray of choice.
  • Bake tofu 20-25 minutes, flipping once, until starting to turn golden brown.

For the bowls

  • Cook your choice of rice according to package instructions.
  • To assemble the bowls, divide ingredients evenly between two bowls. Start with layering the cooked rice and then add the other ingredients: cubed mango, cooked edamame, sliced purple cabbage, iceberg lettuce, pickled ginger and chopped cucumber.
  • Mix the mayonnaise and hot sauce together and toss with the cooked tofu then add to the bowl. Alternatively use the sauce as a drizzle for the entire bowl. Enjoy!

Video

Notes

  • Grains: If you desire, try cooked quinoa instead of rice or even cauliflower rice.
  • Vegetables: Mix and match with other vegetables such as radishes or carrots.
  • If you’d prefer a different sauce option, try our Peanut Sauce.

Nutrition

Calories: 1047kcal | Carbohydrates: 103g | Protein: 33.4g | Fat: 58.8g | Saturated Fat: 8.2g | Polyunsaturated Fat: 23.3g | Monounsaturated Fat: 22.1g | Trans Fat: 0.1g | Cholesterol: 11.6mg | Sodium: 1859.2mg | Fiber: 18.5g | Sugar: 19.5g
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