How can you make this gluten-free?

If using a wheat-free tamari, this meal is gluten-free as written. Always check the ingredient labels when confirming items like tamari gluten-free. Traditional tamari is typically made without wheat, but some brands may use wheat in their preparation, so be careful.

Can this be made in advance?

Yes. You can divide the quinoa, edamame, and tofu between different airtight meal prep containers then store in the fridge for up to 5 days. Eat hot or cold as desired.

How do I make this lower in sodium?

Swap the tamari for low sodium soy sauce or coconut aminos. You can also do a little trick with your regular soy sauce and mix half the recommended amount with half the amount of water. This will essentially give you low sodium soy sauce without having to buy a new bottle.

Chili Crunch Tofu Bowls - Plant Based RD

Description

These protein packed chili crunch tofu bowls focus on adding umami rich flavor to both the tofu and quinoa for the ultimate experience.

Ingredients

Scale

Tofu Nuggets

1 lb super firm high protein tofu (see notes for using extra firm tofu)
1 1/2 tbsp tamari
1 1/2 tbsp rice wine vinegar
1 tsp light brown sugar
1 tsp garlic powder
1/2 tsp ground coriander
1/4 tsp white pepper
1 tbsp cornstarch
1 tbsp avocado oil

Toasted Quinoa

3/4 cup dry quinoa, rinsed and drained or 2 1/4 cup cooked quinoa
1 tbsp avocado oil
3 scallions, thinly sliced (reserve the green tops for garnish)
3 cloves garlic, grated
6 leaves lacinato kale, stems removed and shredded
Kosher salt as needed

Chili Sauce

1 1/2 tbsp tamari
1 tbsp maple syrup
1–2 tsp chili crisp oil

For serving: 3/4 cup thawed edamame, toasted sesame seeds for garnish

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Instructions

If using dry quinoa, cook the quinoa according to package instructions and set aside.
Preheat the oven to 425F and prepare a parchment lined baking sheet. Tear the tofu block into small bite size pieces (about 1-inch) and place in a large bowl or airtight container. Pour the tamari and vinegar over the tofu, cover the container then toss to evenly coat and allow the tofu to sit for 10 minutes.
Coat the tofu with the sugar, garlic, coriander, pepper, cornstarch and oil, then cover and toss again to evenly coat. Spread the tofu pieces out on a baking tray, making sure each piece has space between it. Bake in the oven for 20 minutes, flip then bake again for 10-15 minutes.
Heat the remaining oil in a large skillet over medium low heat, then when hot add the scallions, garlic and a pinch of salt then sauté for about 1-2 minutes until fragrant.
Add the quinoa to the pan along with a generous pinch of salt then stir to combine. Continue to sauté the mixture occasionally for 4-6 minutes until the quinoa becomes golden in color then add the kale. Continue to sauté until the kale has fully wilted, about 2-3 minutes, then transfer to a serving bowl.
To a small bowl combine the tamari, maple syrup, and chili crisp oil. Clear out the pan then heat it back up to medium low heat. Add the sauce and the baked tofu and toss to evenly coat.
To serve, divide the quinoa, tofu, and edamame between three plates and garnish with more scallions and sesame seeds then enjoy.

Notes

Prep your tofu appropriately. If using super firm high protein tofu, you only need to remove from the package and pat dry. If you use extra firm tofu, I recommend pressing the tofu for 15-30 minutes to remove excess water before marinating. Learn more about pressing tofu here.

Let your tofu marinate for a few minutes. Make sure your tofu is well coated and sits with the tamari and vinegar for a few minutes before coating in the rest of the spices. The salt from the tamari and the acid from the vinegar will help to infuse a little more flavor into the tofu.

Tear your tofu. You can absolutely cube it, but tearing your tofu will give the tofu more ragged edges that help to capture more flavor sauces.