Crispy tofu, veggies, hummus and whole grain brown rice served in an overflowing bowl packed with plant rich nutrients, whole grains, and rich in vitamins and minerals. Buddha bowls are a great way of getting a healthy balanced meal that will have you feeling your best.
We love power bowls. Their a great way to enjoy a bowl full of delicious foods that taste good together. The ingredients are easily interchangeable and can be swapped out for a variety of things to make use of whatever you have on hand. They are easy to put together, don’t take very long to make and such a great way to use up bits and pieces of whatever you have left on hand to minimize food waste. We honestly eat one of these once a week and something on Sundays prep big batches for our weekday lunches.
If ever you’re in need of a nutritious energy boost or have a big day ahead you can’t go wrong with healthy fats, grains and plant-based protein. These bowls are great before a workout too!
The basic formula is to start with the base ingredient- in this case we have whole grain brown rice (healthy grains), and then add a variety of toppings of raw or cooked veggies such as sweet potatoes, edamame, carrots, and micro-greens to create an assortment of various vegetables, then your protein which is our crispy tofu and the final touch of something saucy like a dollop of hummus.
With each bite there’s a little bit of everything. How we assembled the bowls you’ll noticed the ingredients are artfully arranged along the rim of the bowl purely for aesthetic presentation showcasing the different types of food that can be eaten together.
crispy tofu Buddha bowl overflowing with plant rich nutrients like vibrant edamame, carrots, and sweet potatoes served over whole grains finished with a large dollop of hummus.
Author: the communal feast
For the tofu:
1package extra firm tofudrained and pressed to remove liquid, cut into desired shape (bigger pieces will speed up the process)
1cuppanko bread crumbs
For the hummus:
1can chickpeasrinsed and reserve the water from the can
salt and pepper to taste
For the bowl:
½cupof rice per servingchoose rice of your choice we used whole grain brown rice and cook according to package directions
1cupof frozen edamameboiled or steamed quickly
1large sweet potatopeeled and cubed
1. To make the hummus: in a food processor combine chickpeas, olive oil, garlic and lemon juice blend for 1 minute until ingredients are combined and resemble a paste. Add the tahini, spices and season with salt and pepper and 2 tablespoons of the reserved water from the can. Continue to add more of the water until you reach your desired consistency. Store in the fridge until ready to serve.
2. Make the rice as per the instructions on the package.
3. For the sweet potatoes we used an air fryer and cooked them for 20 minutes on the highest setting to get them nice and crispy with a splash of olive oil. If you don’t have an air fryer you can easily cook them in the oven they will just take a bit longer simply preheat the oven to 425 degrees F, place the cubed sweet potato on a baking sheet and toss with 1 tablespoon olive oil and a pinch of salt and pepper. Cook in the oven for 30-40 minutes depending on how crispy you want them.
4. To make the tofu divide the cornstarch, milk, and panko crumbs each in their own bowl, start by coating the tofu in the cornstarch, then the milk, and finish with the panko crumbs ensuring each piece is fully coated. Repeat until each piece is fully coated.
5. Heat sesame oil in a frying pan or cast iron over medium heat. Once the oil is hot add the tofu pieces one at a time leaving room in between to not over crowd the pan. Cook 4-5 minutes on each side flipping once golden and crispy.
6. To assemble the bowls: Layer the rice first, then around the edges of the bowl place the remaining ingredients leaving space in the middle. Finish with a big dollop of hummus in the centre and enjoy!