Vegetarian€€€
Protein Buddha Bowl with Crispy Tofu, Chickpeas and Roasted Sweet Potato
Prepare the perfectly balanced protein buddha bowl, packed with plant-based protein, fiber and healthy fats. An ideal recipe for recovery and long-lasting energy.
Prep time
15 min
Cook time
30 min
Total time
45 min
Servings
2
Recipe
For the bowl
Quinoa, uncooked
150 gWater
300 mlMORI-NU, Tofu, silken, firm
248 gChickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed
200 gSweet potatoes, orange flesh, without skin, raw
300 gBroccoli, raw
0.5 headSpinach, baby
100 gAvocados, raw, all commercial varieties
1 mediumOil, olive, extra virgin
1 tbspSpices, pepper, red or cayenne
1 tspSalt, table, iodized
1 pinchFor the tahini dressing
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)
3 tbspLemon juice, raw
0.5 pieceSyrups, maple
1 tbspGarlic, raw
1 cloveWater
2 mlPer servingTotal
Calories:1001 kcal2001.9 kcal
Protein:38.2 g76.4 g
Carbohydrates:123.3 g246.6 g
Fiber:28.9 g57.7 g
Water:651.2 ml1302.3 ml
Fat:42.8 g85.6 g
Micronutrients
Sugar:17.9 g35.7 g
Saturated fat:5.7 g11.3 g
Cholesterol:0 mg0 mg
Sodium:445.3 mg890.6 mg
Potassium:2637.4 mg5274.8 mg
Calcium:343.9 mg687.7 mg
Iron:10.3 mg20.6 mg
Magnesium:352.7 mg705.4 mg
Zinc:6.6 mg13.2 mg
Phosphorus:887.6 mg1775.1 mg
Vitamin C:127.8 mg255.6 mg
Vitamin A:227.4 µg454.7 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Preheat the oven to 200°C. Place the sweet potato cubes and tofu on a baking sheet. Drizzle with olive oil, sprinkle with smoked paprika, salt and pepper. Bake for 20 minutes.
2
Rinse the quinoa well under running water, transfer it to a pot, cover with water and bring to a boil. Reduce the heat and cook for 15 minutes. Remove from heat and let it rest, covered, for 5 minutes.
3
After 20 minutes of baking, add the broccoli florets and chickpeas to the baking sheet and bake for another 10 minutes, until all the vegetables and tofu are golden and crispy.
4
While baking, prepare the dressing: in a small bowl, whisk together the tahini, lemon juice, maple syrup and garlic. Gradually add water until you get a smooth cream.
5
Divide the cooked quinoa and fresh spinach between two large bowls. Arrange the roasted vegetables, tofu and chickpeas on top.
6
Top with sliced avocado, drizzle generously with the tahini dressing, and sprinkle with sesame or pumpkin seeds, if desired.
Nutritional benefits
Thanks to the high content of plant-based protein from tofu and chickpeas, as well as complex carbohydrates from quinoa, this dish supports muscle recovery and provides a long-lasting feeling of fullness.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.