Training

Trainers

Gyms & Centers

Nutrition

Health

Rehabilitation Exercises

Academy

Select Country

Select Language

Join

Main mealVegetarianBalancedVeganLegumes€€€

Protein Buddha Bowl with Crispy Tofu, Chickpeas and Roasted Sweet Potato

Name: Protein Buddha Bowl with Crispy Tofu, Chickpeas and Roasted Sweet Potato
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 2
Ingredients: 150 g Quinoa, uncooked; 300 ml Water; 248 g MORI-NU, Tofu, silken, firm; 200 g Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed; 300 g Sweet potatoes, orange flesh, without skin, raw; 0.5 head Broccoli, raw; 100 g Spinach, baby; 1 medium Avocados, raw, all commercial varieties; 1 tbsp Oil, olive, extra virgin; 1 tsp Spices, pepper, red or cayenne; 1 pinch Salt, table, iodized; 3 tbsp Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type); 0.5 piece Lemon juice, raw; 1 tbsp Syrups, maple; 1 clove Garlic, raw; 2 ml Water

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 time15 min

Cook time30 min

Total time45 min

Servings2

Recipe

For the bowl

Quinoa, uncooked150 gWater300 mlMORI-NU, Tofu, silken, firm248 gChickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed200 gSweet potatoes, orange flesh, without skin, raw300 gBroccoli, raw0.5 headSpinach, baby100 gAvocados, raw, all commercial varieties1 mediumOil, olive, extra virgin1 tbspSpices, pepper, red or cayenne1 tspSalt, table, iodized1 pinch

For the tahini dressing

Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)3 tbspLemon juice, raw0.5 pieceSyrups, maple1 tbspGarlic, raw1 cloveWater2 ml

Pot with lid,Large baking sheet with parchment paper,Small bowl for the dressing,Two large serving bowls

Per 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

1Preheat 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.
2Rinse 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.
3After 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.
4While 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.
5Divide the cooked quinoa and fresh spinach between two large bowls. Arrange the roasted vegetables, tofu and chickpeas on top.
6Top 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.

Similar recipes

15 min

560 kcalMain meal

Hearty Lentil Stew with Carrots, Zucchini, and Crispy Tofu

Protein Quinoa Bowl with Black Beans, Corn, and Fresh Cilantro

Refreshing Exotic Salad with Quinoa, Black Beans and Mango

Indian Shepherd's Pie with Lentils and Sweet Potato Mash

Nourishing Mediterranean Bowl with Crispy Chickpeas and Tahini Dressing

20g

73g

30g

Share your opinion

0,0

(0 comments)

Flavor

0,0

Prep time

0,0

Difficulty

0,0

Satisfaction

0,0

Your name

Rate and comment

Flavor

Prep time

Difficulty

Satisfaction

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.