Tofu Buddha Bowl

5 from 3 votes

Buddha Bowl is rich in nutrients, great for meal prep, and fully customizable. You will love the components we have put together to make it super wholesome and filling.

Prep Time5

Cook Time20

Total Time25

Course: Breakfast & Brunch, Main Course

Cuisine: Asian-Inspired, Healthy

Diet: Gluten Free, Low Fat, Low Lactose, Vegan, Vegetarian

Keyword: avocado, avocado smoothie, baked eggplant parmesan, quinoa, stuffed zucchini keto, tofu

Season: Year Round

Diet: Gluten-Free, Grain-Free, High-Protein, Nut-Free, Oil-Free, Refined Sugar-Free, Vegan, Vegetarian, Whole Food Plant-Based

Method: Meal-Prep, No bake, Steamed or Boiled, Stir-Fry

Ingredient Group: Grain Recipes, Tofu Recipes, Vegetable Recipes

Servings: servings

Calories: 502kcal

Author: Gustavo De Obaldia

Cost: $5

Equipment

Skillet (affiliate link)
Medium Saucepan (affiliate link)
Ceramic knives (affiliate link)

Ingredients

1 cup quinoa tri-color, boiled in 21 ounces of water (3x)
2 cups vegetable broth
1 zucchini medium
6 oz extra-firm tofu
3 tablespoons soy sauce or diluted marmite
12 cherry tomatoes halved
½ avocado diced
1 teaspoon garlic ground
¼ teaspoon thyme dried

Cups - Metric

Instructions

Cook the Quinoa.

Wash the quinoa to get rid of the bitter flavor. You can do this, either placing it in a colander under running water or soaking it in a bowl and then strain it.
Boil the quinoa at medium heat in a saucepan with a lid; add a volume of vegetable broth equal to three times the volume of the quinoa. Bring to boil, and then let simmer with the lid on medium-low heat until it is completely absorbed. Then let rest for 5 minutes, and fluff with a fork.

Prepare the tofu and vegetables.

Cut the cherry tomatoes in half and dice the avocado.
Slice the zucchini and make tofu slices. Stir fry in a non-stick skillet, and sprinkle thyme and garlic powder, turn and cook until golden brown, about 5 minutes.
Cook eggplant. In a separate saucepan, cook for 3-5 minutes the previously diced eggplant, adding the soy sauce, until tender. You can place the lid to accelerate the process. It will take just a couple of minutes.

Assemble the Poke Bowl.

Mix and serve. In a bowl, set a portion of quinoa as the base and stir in the rest of the ingredients, then toss gently. Serve immediately.
Store leftovers in an airtight container in the fridge for 2-3 days.

Video

Notes

Substitutions

Quinoa: you can easily substitute the quinoa for brown rice, cooked millet or farro, orzo, brown or wild rice. Eggplant: yellow, green, or red bell peppers will work well.
Cherry tomatoes: any yellow, purple, or red tomatoes work well.
Avocado: you can substitute for a tablespoon of extra virgin olive oil or sesame oil to add healthy low or unsaturated fat to your vegetarian poke bowl.

Nutrition