35G Protein Loaded Potato Bowl Recipe

Two loaded potato bowls with sliced baby potatoes, tofu crumbles, chopped kale, and red sauce in white bowls.

5 from 15 votes

35G Protein Loaded Potato Bowl Recipe

High-Protein Loaded Potato Bowl packs 35 g of plant protein with slow carbs and resistant starch for lasting fullness and weight control. Created by a Registered Dietitian Nutritionist.

Prep Time15

Cook Time25

Total Time40

Course: Main Course

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings: servings

Calories: 499kcal

Author: Nisha Melvani

Equipment

Immersion blender or blender
Baking sheet

Ingredients

2 pounds baby potatoes (about 900 grams)

For the tofu crumbles:

14 to 16 ounces extra-firm tofu
1 ½ tablespoons coconut aminos or low-sodium tamari or soy sauce
2 tablespoons nutritional yeast
1 teaspoon garlic powder

For the sauce:

2 cups roasted red peppers (1 (16-ounce) jar, drained
1 ½ cups cooked white beans or 1 (15-ounce) can, rinsed and drained
1 ½ tablespoons mellow miso or white miso
2 tablespoons nutritional yeast
2 teaspoons lemon juice or apple cider vinegar, plus more to taste
2 small cloves garlic
½ teaspoon smoked paprika
2 to 4 tablespoons water plus more as needed
1 Medjool date or date or maple syrup to taste (optional)
1 tablespoon tahini (optional)
Salt to taste

For serving:

2 cups chopped kale or leavy greens

Instructions

Cook the potatoes: Place whole baby potatoes in a pot of cold water for even cooking. Bring to a gentle boil and cook until fork-tender, about 10 minutes. Drain well.
Optional: For extra resistant starch, spread the potatoes on a tray, chill in the freezer for 30 minutes, then transfer to the fridge until ready to use.
Cut the potatoes into quarters.
Prepare the tofu crumbles (if using):
Saucepan method: Grate or crumble the tofu into small pieces. Heat a nonstick pan over medium heat. Add tofu, soy sauce, nutritional yeast, and garlic powder. Cook 5–7 minutes, stirring occasionally, until golden and slightly crisp.
Oven method: Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper. Pat the tofu dry, then crumble or grate it into small pieces. In a bowl, toss with soy sauce, nutritional yeast, and garlic powder until evenly coated. Spread out in a single layer and bake for 20–25 minutes, stirring halfway, until lightly browned and crisp on the edges. You can roast the garlic on the same tray for a milder, sweeter flavor.
Blend sauce: Use an immersion blender or blender. Combine roasted red peppers, white beans, miso, nutritional yeast, lemon juice, garlic, and paprika. Add water slowly until creamy. For extra richness, add a spoonful of tahini; for a hint of sweetness, blend in one pitted date. Add salt to taste.
Assemble the bowl: Toss the cooled potatoes (and greens, if using) with the roasted red pepper sauce until well coated. Top with tofu crumbles.

Notes

Sodium: Rinse the jarred roasted bell peppers to reduce sodium. Miso is high in sodium, but research shows it doesn’t raise blood pressure like regular salt, likely due to its fermentation and beneficial compounds.
Roast the garlic for the sauce alongside the tofu for a milder, caramelized flavor.
For crispier tofu crumbles, add a drizzle of oil to the tofu before baking for a crispier texture.
For a creamier, slightly sweeter sauce, blend in a drizzle of tahini and one Medjool date (or 1 teaspoon date syrup).
Optional: Massage the kale with a little olive oil to soften the texture, or lightly steam it to boost calcium absorption.

Nutrition