, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Low carb vegan Buddha bowl
Ingredients
- 1½ tsp 1½ tsp sesame oil
- 1½ tsp 1½ tsp tamari soy sauce
- 2 tsp 2 tsp ginger garlic paste
- ½ tsp ½ tsp cayenne pepper
- 14 oz. 400 g firm tofu, cut into 1-inch (2,5 cm) cubes
- 1 tbsp 1 tbsp coconut oil
- 2½ oz. (1 cup) 70 g (240 ml) mushrooms, sliced
- 5 oz. 140 g cauliflower, cut in florets
- ½ tbsp ½ tbsp fresh parsley, finely chopped
- 4 oz. (1¼ cups) 110 g (290 ml) broccoli, cut into small florets
- 5 oz. 140 g baby bok choy
- 1 tbsp 1 tbsp sesame seeds
- salt and pepper
Instructions
Spicy marinated tofu
- Place all of the marinade ingredients in a bowl and add the tofu cubes. Mix well until all of the tofu is evenly coated.
- Cover and place in the refrigerator overnight to allow the flavors to develop.
- Preheat the oven to 350°F (180°C). Line a large oven tray with baking paper and spread the tofu out in a single layer.
- Bake for 35 minutes, turning the tofu halfway through.
Buddha bowl
- Heat half of the coconut oil in a frying pan over medium heat.
- Add mushrooms and cook until they are crisp on the outside and caramelized. Set mushrooms aside.
- Place the cauliflower florets in a food processor and blitz until rice-like.
- Add the rest of the coconut oil to the frying pan. Toss the cauliflower rice into the pan, along with the chopped parsley and cook until softened, approximately 5 minutes.
- Place broccoli florets in a microwave safe bowl with some water and microwave on high until tender, approx. 5 minutes.
- Cut the baby bok choy bunches into halves. Add a splash of boiling water to a medium frying pan and lay the bok choy in, cut side down. Cook for 3-5 minutes over low heat until just cooked and tender.
- To assemble, spoon the cauliflower rice into one side of your bowl. Place the broccoli and the bok choy on the other side. Top with sautéed mushrooms and crispy marinated tofu. Garnish with sesame seeds and chili, if desired. Season with salt and pepper to taste.
Tips
Store the tofu in a sealed container in the refrigerator for up to 2 weeks.
Firm or extra firm tofu is perfect for this recipe, but silken tofu will not work at all.
This recipe can be prepped and made ahead for lunches.
Substitute your favorite vegetables, just keep an eye on the carb count.
A drizzle of sesame oil over top of the dish at the end is a lovely addition.
Regarding soy
Products made from soy, like tofu, can provide a good source of protein for vegetarians and vegans who follow a low carb diet. Full DD food policy on soy
Don't like tofu?
If you are not vegan and you don't eat tofu, we have a terrific substitution to turn this into a delicious vegetarian main course. You can use halloumi cheese squares (8 oz / 225 g) instead of the tofu. If you do so, skip the soy sauce as halloumi is salty already. Use coconut aminos instead. Raise the heat to 400°F (200°C), and bake until crispy, checking every few minutes or so to make sure the cheese does not burn.
Recommended special equipment
Blender or food processor
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