High-Protein Crispy Tofu & Veggie Power Bowl

If you’re looking for a meal that’s incredibly satisfying, packed with plant-based protein, and perfectly aligned with your health goals, you’ve found it. Imagine perfectly crispy, golden-brown tofu with a savory crust, tossed with a generous portion of tender-crisp asparagus and carrots, all served over nutty farro. This light and vibrant dish comes together with a simple, flavorful ginger-soy sauce, creating a nourishing weeknight dinner that will leave you feeling full and energized without weighing you down.

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Prep Time: 15 mins
Total Time: 40 mins (includes cooking time for farro)
Servings: 4

Ingredients:

For the Crispy Tofu:

• 1 (14-16 oz) block extra-firm tofu, pressed for 30 minutes and cut into 1-inch cubes
• 1 tbsp low-sodium soy sauce or tamari
• 1 tbsp cornstarch
• 1 tbsp fresh ginger, grated
• 2 cloves garlic, minced
• Cooking spray

For the Veggie Bowl & Assembly:

• 3/4 cup uncooked farro
• 1 bunch fresh asparagus, trimmed and cut into 1-inch pieces
• 2 medium carrots, peeled and cut into matchsticks
• 4 green onions, sliced
• 1 tbsp low-sodium soy sauce or tamari
• 1 tbsp rice vinegar

Instructions:

1. Cook the Farro: Cook the farro according to package directions. Once done, drain any excess water and set aside.
2. Prepare the Tofu: In a medium bowl, gently toss the pressed and cubed tofu with 1 tablespoon of soy sauce, the grated ginger, and the minced garlic. Sprinkle the cornstarch over the tofu and toss again until each piece has a light, even coating.
3. Cook the Tofu (Healthy Method):
   • Air Fryer Method (Recommended): Arrange the tofu in a single layer in the air fryer basket. Lightly coat with cooking spray. Air fry at 400°F (200°C) for 15-18 minutes, shaking the basket halfway through, until golden and crispy.
   • Oven Method: Preheat oven to 400°F (200°C). Spread the tofu in a single layer on a parchment-lined baking sheet. Lightly coat with cooking spray. Bake for 25-30 minutes, flipping halfway, until golden and crispy.
4. Sauté the Vegetables: While the tofu cooks, lightly spray a large skillet or wok with cooking spray and heat over medium-high heat. Add the asparagus, carrots, and the white parts of the green onions. Stir-fry for 4-5 minutes. Add a tablespoon or two of water if the vegetables begin to stick.
5. Combine and Finish: Once the tofu is crispy, add it to the skillet with the vegetables. Add 1 tablespoon of soy sauce, the rice vinegar, and the green parts of the green onions. Toss everything together for about a minute to combine the flavors.
6. Serve: To serve, portion the cooked farro into four bowls and top with the tofu and vegetable stir-fry.

Recipe Notes:

• Air Frying is a Game-Changer: Using an air fryer or baking the tofu instead of pan-frying eliminates a significant amount of oil and calories while achieving an amazing crispy texture, making it perfect for weight loss.
• Press Your Tofu: Don’t skip this step! Pressing out excess water is the number one secret to getting tofu that’s firm and crispy, not soft and spongy.
• Smart Grain Swaps: To lower the calories and carbs further, you can swap the farro for 1/2 cup of cooked quinoa per serving or, for the lightest option, a generous portion of cauliflower rice.
• Bulk It Up with Veggies: Feel free to add even more non-starchy vegetables like broccoli, bell peppers, or snap peas to increase the volume and fiber of the meal, which helps with satiety.
• Flavor Without the Calories: Rice vinegar, fresh herbs, ginger, and garlic are fantastic ways to add a huge punch of flavor to your dishes with virtually no added calories.

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There you have it—a vibrant, high-protein, and low-calorie meal that’s as delicious as it is nourishing. This Crispy Tofu Power Bowl is proof that healthy eating can be exciting and incredibly satisfying. We hope you enjoy this fantastic dish on your wellness journey! Happy cooking!

Estimated Nutritional Information (per serving)

Calories: 295; Fat: 9g (Saturated Fat: 1.5g); Carbohydrates: 38g; Sugar: 6g; Protein: 20g; Sodium: 450mg; Fiber: 10g; 

Disclaimer: Nutritional information is estimated and can vary depending on specific ingredients, brands, and serving sizes used. This information is provided for guidance only and should not be considered a substitute for professional medical or nutritional advice.