Vegan marinated tofu bowls are light, healthy and so easy to make at home! Featuring crispy air-fryer tofu, this plant-based bowl is not only gluten and dairy free but a rich source of protein and fibre!

As a time poor parent, with numerous extracurricular activities for the kids during the week, I need quick and healthy weeknight meals that can be served fast to my hungry family. This crispy marinated tofu bowl recipe is a family favourite. It’s packed full of protein, fibre and flavour!

Tofu or bean curd is a soy based protein made by coagulating soy milk. As mentioned in my blogpost Plant-Based Protein Source: Soybean, soy products are considered a “complete” protein. Beside being a rich source of protein, tofu is also rich in vitamins and minerals - calcium and iron. Growing up in an Asian household, I ate a lot of tofu especially in stir fries. However, my kids aren’t big fans of stir fries! So I’ve had to experiment and try to find alternative ways to serve tofu.

Ingredients (Serves 4)

1 block of firm tofu (450g) sliced

2 tbsp Tamari

1 tbsp Rice Vinegar

1 tbsp Maple Syrup

1 tbsp Sesame Oil

2 small Lebanese cucumber sliced

1 large carrot grated

1/2 cup of edamame beans

Brown Rice

Instructions

1. Pat dry the tofu with paper towel and place into a glass container

2. Mix in a bowl the tofu marinade: tamari, rice vinegar, maple syrup and sesame oil

3. Pour half of the marinade over tofu, cover and set aside for at least two hours. If you let the tofu marinade overnight, this will really intensify the flavour!

4. Whilst the brown rice is cooking, the vegetables can be prepped and stored in a container until ready to be assembled.

5. To cook the tofu, lightly spray the tofu with olive oil and set the air-fryer to 190 degrees for 20 minutes. Turn the tofu over at the half way mark and then cook until crispy.

6. To prepare the bowls, divide the tofu, brown rice, cucumber, carrot and edamame evenly between each of the four bowls and pour over any of the extra sauce as desired. Enjoy!

TIP: As this dish can be served cold, the rice and tofu can be prepared ahead of time (on a Sunday afternoon) and assembled for a quick and healthy lunch or dinner! If you don’t have an air-fryer, you can go old school and cook the tofu in an oven. To get a similar texture, it will take more effort and time.