High-Protein Mushroom Tofu Bowl
High-protein Mushroom Tofu Bowl packed with flavor and nutrition! Quinoa, crispy shredded tofu, shaved cabbage, and carrots make this an incredible meal.
Servings: 4 servings
Calories: 319kcal
Ingredients
For the tofu:
- 14 to 16 ounces super firm tofu or extra firm tofu, pressed and drained*
- Drizzle of avocado oil or olive oil (optional)
- 1 ½ tablespoons tamari or soy sauce (preferably reduced sodium)
- 1 tablespoon nutritional yeast optional but recommended
- 1 teaspoon garlic powder
- ¾ teaspoon chipotle powder or smoked paprika
- 13 ounces mushrooms about 3 large King Oyster mushrooms, or your choice of mushrooms
For the dressing:
- 1 ½ tablespoons white miso (mellow miso)
- 1 tablespoon tamari or soy sauce (preferably reduced sodium)
- 3 tablespoons rice vinegar
- 2 cloves garlic minced
- 1 ½ inches ginger minced or grated (optional)
- 1 tablespoon date syrup or maple syrup
For the salad:
- 2 cups shredded cabbage (about one-fourth head)
- 1 cup shredded carrots (about 2 medium)
- 1 cup cooked quinoa or grain of choice (optional)*
- Sesame seeds for garnish
Instructions
- Preheat the oven to 400ºF and line two large baking sheets with silicone mats or parchment paper.
- Prepare the Tofu: Using the largest holes on a box grater, grate the block of tofu and spread it evenly on one of the prepared baking sheets. Drizzle with oil (optional), then sprinkle with tamari, nutritional yeast, garlic powder, and chipotle powder. Toss until the tofu is evenly coated. Bake for about 25 minutes, tossing it halfway through, until golden brown and crispy.
- For the mushrooms: For King Oyster mushrooms - Slice off the caps and trim any tough ends. Thinly slice the caps and set them aside. For the stems, use a fork to scrape them lengthwise, applying medium pressure to create long, thin shreds. Alternatively, use two forks to pull apart the mushroom stems to get the desired shred size.For all other mushrooms, trim and slice thinly. Bake: Spread the mushrooms on the second prepared baking sheet. Drizzle with oil if using. Bake with the tofu for about 15 minutes, tossing halfway through, until just crispy and lightly browned.
- Make the dressing: In a medium bowl, combine the miso, tamari, and rice vinegar. Whisk well until the miso is fully dissolved. Mix in the garlic, ginger (if using), and date syrup.
- Combine: In a large bowl, combine the tofu, mushrooms, cabbage, carrots, green onions, and quinoa (if using). Add the desired amount of dressing and mix well until fully incorporated. Garnish with sesame seeds.Serve warm or at room temperature.
Notes
- *Super firm tofu is higher in protein and is pre-pressed.
- A little oil goes a long way in getting the tofu and mushrooms crispy. For oil-free, use quality nonstick baking sheets or line them with parchment paper or silicone mats. The mushrooms typically cook more quickly than the tofu so keep an eye on them.
- This Carrot Cabbage Salad also works well with the baked mushroom and tofu. Drizzle with the miso dressing.
- Reheat in the microwave or oven, or enjoy it cold or at room temperature.
- Nutrition information includes quinoa.
Nutrition
Calories: 319kcal | Carbohydrates: 31g | Protein: 26g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.4g | Sodium: 402mg | Potassium: 877mg | Fiber: 9g | Sugar: 8g | Vitamin A: 5544IU | Vitamin C: 15mg | Calcium: 128mg | Iron: 4mg
