Lunch / Dinner
Asian Brown Rice & Tofu Buddha Bowl with Shiitakes
One-bowl meals are anything but boring, especially when you can turn to a vegan Buddha bowl that's full of flavor and protein. Utilize tofu to keep this low in fat and high in protein. Whole grains add texture and amp up the fiber, vitamins, and minerals. Then mix and match vegetables to keep things interesting. Finish off each bowl with a flavorful sauce or dressing that brings all of the elements together. And to make meal-time easier, prep the various ingredients ahead. Then, a little cooking and assembling is all it takes.
TOFU adds plant protein, which means no added cholesterol.
BROWN RICE contains fiber as well as vitamin B6 and magnesium.
SHIITAKE MUSHROOMS are low in calories and rich in B vitamins that offer benefits ranging from heart health to digestion.
ZUCCHINI & CARROTS together are good sources of vitamins A and C and are important for eye and bone health as well as the immune system.
Press tofu by placing planks on a paper-towel-lined baking sheet, top with paper towels, followed by another baking sheet; top with cans and press 15 minutes, changing out paper towels once.
Heat 2 tsp. sesame oil in a saucepan over medium for the sauce. Add 2 Tbsp. garlic and minced scallion whites; cook 1–2 minutes. Whisk in soy sauce, 2 Tbsp. vinegar, 2 Tbsp. ginger, honey, chili garlic sauce, and scallion greens; bring to a simmer, then transfer to a mini food processor and purée. Thin ginger-garlic sauce to desired consistency with 1–2 Tbsp. water.
Cut tofu into 1-inch cubes and toss with cornstarch until coated.
Heat remaining 1 tsp. sesame oil in same skillet over medium. Add mushrooms and sauté until lightly browned, 5 minutes; transfer to plate. Cook carrots with 2 Tbsp. ginger-garlic sauce until crisp-tender, 2 minutes; transfer to plate. Cook zucchini with 2 Tbsp. ginger-garlic sauce until just softened,2 minutes; transfer to plate.
Combine rice, sliced scallions, remaining 2 Tbsp. vinegar, 1 tsp. ginger, and 1 tsp. garlic.
Divide rice, tofu, mushrooms, carrots, zucchini, and edamame among bowls. Garnish with sesame seeds and serve with ginger-garlic sauce.
% Daily Value*
Total Fat 15g 23%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 781mg 32%
Carbs 60g 20%
Fiber 9g 36%
*Percent Daily Values are based on a 2,000 calorie diet.