Tofu & Roasted Vegetable Grain Bowl with Pumpkin Seeds

5.0

(2)

2 Reviews

Crispy tofu lends protein to this burrito bowl-inspired veggie-packed grain bowl that's perfect for a quick and easy dinner or packable lunch for work.

Sylvia Fountaine, M.A.

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Prep Time:

25 mins

Additional Time:

10 mins

Total Time:

35 mins

Servings:

Yield:

2 bowls

Nutrition Profile:

Nut-Free Dairy-Free Healthy Pregnancy Vegan Vegetarian High-Protein Egg-Free Gluten-Free

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Ingredients

8 ounces extra-firm tofu, cut into 1-inch cubes
5 tablespoons plus 1 teaspoon extra-virgin olive oil, divided
1 tablespoon reduced-sodium tamari or soy sauce (see Tip)
½ teaspoon chili powder
1 medium red bell pepper, cut into 1/2-inch strips
½ medium red onion, cut into 1/2-inch wedges
½ avocado
⅓ cup water
¼ cup packed cilantro leaves, plus more for garnish
2 tablespoons lime juice
½ teaspoon ground coriander
¼ teaspoon salt
1 cup cooked brown rice
½ cup chopped romaine lettuce
6 cherry tomatoes, halved
2 tablespoons toasted pumpkin seeds

Directions

Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper.
Toss tofu, 1 tablespoon oil, tamari (or soy sauce) and chili powder in a medium bowl. Place on one side of the prepared baking sheet. Add pepper, onion and 1 teaspoon oil to the bowl; stir to coat. Place the vegetables on the other side of the baking sheet. Roast until the vegetables are tender and the tofu is sizzling, about 20 minutes.
Meanwhile, combine the remaining 4 tablespoons oil, avocado, water, cilantro, lime juice, coriander and salt in a blender jar or mini food processor. Process until smooth, scraping the sides down as necessary.
Place 1/2 cup rice in each of 2 shallow serving bowls. Top with the tofu, roasted vegetables, lettuce and tomatoes. Spoon 4 tablespoons dressing over each bowl and sprinkle with pumpkin seeds.

Tips

Tip: People with celiac disease or gluten sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Originally appeared: EatingWell.com, October 2017

Nutrition Facts (per serving)

727	Calories
55g	Fat
45g	Carbs
19g	Protein

Nutrition Facts
Servings Per Recipe 2
Serving Size 1 bowl
Calories 727
% Daily Value *
Total Carbohydrate 45g	16%
Dietary Fiber 10g	34%
Total Sugars 7g
Protein 19g	37%
Total Fat 55g	70%
Saturated Fat 8g	41%
Vitamin A 3752IU	75%
Vitamin C 96mg	107%
Folate 135mcg	34%
Sodium 619mg	27%
Calcium 271mg	21%
Iron 4mg	24%
Magnesium 167mg	40%
Potassium 937mg	20%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Tofu & Roasted Vegetable Grain Bowl with Pumpkin Seeds

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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