Bali Bowls with Peanut Tofu
Bali-inspired, healthy vegan bowl filled with fresh ingredients!
Prep time: 30 minutes Cook time: 30 minutes
Great source of…
✓ Healthy fats ✓ Carbohydrates ✓ Folate ✓ Fiber ✓ Vitamins A, C, E, K, B6
- 14 oz tofu
- 1 large yam or sweet potato (cut into ¾ inch cubes)
- Olive oil
- 3/4 cup uncooked black rice
Peanut Sauce Ingredients
- 3 thin slices ginger (cut across the grain, quartered)
- 1 clove garlic, minced
- 1/4 cup peanut butter
- 1/4 cup water
- 2 tbsp coconut aminos
- 3 tbsp maple syrup
- 3 tbsp toasted sesame oil
- 1/2 –1 tsp cayenne pepper
- 3/4 tsp salt
Bowl Veggie Options
- 1–2 cups cabbage, shredded
- 1–2 cups carrots, shredded
- 1–2 cups beets, shredded
- 1 cup snap peas, sliced
- 1/2 cup radishes, thinly sliced
- 1 avocado
- 1/4 cup sprouts (sunflower, broccoli, or alfalfa)
- Preheat oven to 425 degrees F
- Dry and cut tofu into 2 inch squares (or 2-3 inch long strips). Place on parchment-lined sheet pan and sprinkle with salt.
- Chop yam into 3/4 inch cubes and place on other side of pan (or a separate one). Drizzle with avocado or olive oil and sprinkle with salt. Toss and place each cube evenly on the pan.
- Make peanut sauce: place all ingredients in blender and blend until smooth. Reserve 1/2 for the bowls and use remaining to coat tofu. Pour over tofu and brush tops and sides. Place in oven for 25-30 minutes.
- Boil rice in 6 cups lightly salted water until tender, about 20 minutes. Drain and let sit in strainer for 5 minutes. Fluff with fork.
- Prepare veggies.
- When tofu is caramelized and sweet potatoes are fork tender, assemble bowls.
- Drizzle remaining peanut sauce or place in side dish.
- Dry tofu 2 hours ahead of time by wrapping in paper towel and placing a heavy object on top.
- Serve immediately or eat later cold. Both options are equally delicious.
- If you don't have all of the ingredients, substitute! Here are a few options:
- black rice - farro or quinoa
- peanut butter - almond butter, sunbutter, or cashew butter
- coconut aminos - GF Braggs Liquid Amino Acids or low sodium soy sauce
- maple syrup - honey
The Benefits of Eating Tofu
A common staple of the health conscious, tofu -- also the signature ingredient in our peanut tofu bowl -- is a great way to dial up the health in your diet. It's an excellent source of amino acids, iron, calcium and other micronutrients, and it's also a highly versatile meat substitute that is far healthier and better for the environment.
Made from fresh soya milk that has been curdled, pressed into a block and then cooled, tofu is similar to cheese in its prep, and it's also about as versatile with different dishes that can leave it soft and smooth or crisp and crunchy.
Discovered accidentally thousands of years ago in China, tofu makes a great ingredient in healthy or vegan bowls that opt for nutritious tofu. The best part is that tofu is like a chameleon, taking on the flavors of the rest of the dish and enabling you to highlight just about anything you want such as in our yummy peanut tofu bowl.
An excellent source of protein and all nine essential amino acids, healthy tofu recipes are easy when you're cooking with tofu. It also contains iron, calcium, manganese, phosphorous, magnesium, copper, zinc and B1, making it far more nutritious than you may think.
Furthermore, because tofu is made from soya milk and soya proteins, which are believed to help lower bad (LDL) cholesterol, something like a peanut tofu bowl can actually help heal your heart. Tofu also contains phytoestrogens called isoflavones, which may be able to help reduce the risk of breast cancer. It's why many women may opt for tofu as they enter menopause, helping to fight the symptoms of weak estrogen and the hot flashes that may follow.
Whether you buy tofu in bulk or as individual packages, it's important to keep your tofu refrigerated once you open it. But after a quick rinse and covering it with water, you can store tofu in your fridge for up to a week as long as you swap out the water frequently. That can mean having tofu at the ready for every day of the week, including for that delicious peanut tofu bowl.