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Mediterranean Buddha Bowl

The Ultimate Vegetarian Recipe

Are you craving a nutritious and flavorful meal? Look no further than the Vegetarian Mediterranean Buddha Bowl! Packed with wholesome ingredients like tofu, hummus, cucumbers, spinach, romaine, and grape tomatoes, this vibrant dish is as delicious as it is nutritious. In this comprehensive guide, we’ll explore the recipe, nutritional facts, and everything you need to know to create the perfect Buddha bowl at home.

Vegetarian- Mediterranean- buddha-bowl-tofu- recipe

Vegetarian Mediterranean buddha bowl with tofu

Are you craving a nutritious and flavorful meal? Look no further than the Vegetarian Mediterranean Buddha Bowl! Packed with wholesome ingredients like tofu, hummus, cucumbers, spinach, romaine, and grape tomatoes, this vibrant dish is as delicious as it is nutritious.
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Prep Time 20 minutes
Cook Time 15 minutes
Course Lunch
Servings 4 people
Calories 350 kcal

Equipment

  • 1 Baking Sheet
  • Air fryer optional

Ingredients
  

  • 1 block Firm tofu pressed, cubed and baked
  • 1 cup Hummus
  • 2 Cucumbers Sliced
  • 2 cups Spinach chopped
  • 2 cups Romaine chopped
  • 2 cup Grape Tomatoes sliced
  • Olive oil extra virgin
  • Lemon Wedges
  • Salt and Pepper to taste

Instructions
 

  • Start by baking the tofu cubes in a preheated oven at 400°F (200°C) for 15 minutes or until golden brown.
  • While the tofu is baking, prepare the other ingredients: slice the cucumbers, chop the spinach, shred the romaine lettuce, and halve the grape tomatoes.
  • Once the tofu is ready, assemble the Buddha bowls by dividing the ingredients among four bowls: tofu, hummus, cucumbers, spinach, romaine, and grape tomatoes.
  • Drizzle each bowl with olive oil and season with salt and pepper to taste.
  • Serve the Buddha bowls with lemon wedges on the side for added flavor.

Notes

  • Dietary Restrictions: Vegetarian, Vegan (if omitting hummus), Gluten-Free
Nutrient Amount
Protein 18g
Carbohydrates 30g
Fiber 8g
Fat 15g
Vitamin A 150%
Vitamin C 80%
Iron 20%
Calcium 15%
Keyword Vegetarian Mediterranean Buddha Bowl

A Guide to Incorporating Tofu in Various Recipes

Harnessing the Potential of Tofu

Tofu, a versatile soy-based protein, offers many culinary possibilities beyond its traditional uses. Exploring tofu can elevate your cooking, whether you’re a seasoned chef or a kitchen novice.

High-Protein-Tofu
Wildwood, Organic Sproutofu, Super Firm, 16 oz

Tofu: Beyond the Basics

Ditch the notion that tofu is bland and uninspiring. This protein powerhouse can be transformed into savory delights that tantalize the taste buds. From crispy tofu nuggets to creamy tofu-based sauces, the options are endless.

Innovative Tofu Recipes

Embrace tofu’s adaptability by incorporating it into your favorite dishes. Stir-fries, salads, soups, and sandwiches benefit from a dose of tofu’s protein-packed goodness. Experiment with marinating, grilling, baking, and frying to unlock its full flavor potential.

Health Benefits of Tofu

Not only is tofu a culinary chameleon, but it also boasts an array of health benefits. Packed with essential nutrients like protein, iron, and calcium, tofu promotes overall well-being and supports a balanced diet.

tofu-press

Adjustable Vegan Tofu Presser to Speed up Removing Water from Silken, Firm, and Extra Firm Tofu in 10-30mins without Crack - BPA Free

Country Life Tofu Scramble Seasoning, Vegan, Made with Organic Ingredients, Non-GMO, Plant-based, Herbs and Spices, 7oz

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scramble seasoning tofu seasoning mix

FAQ's

Absolutely! Feel free to add or substitute any ingredients to suit your taste preferences or dietary restrictions.

The assembled Buddha bowl can be stored in an airtight container in the refrigerator for up to 2 days. However, it’s best enjoyed fresh.

Yes, you can meal prep by prepping the ingredients in advance and assembling the bowls as needed throughout the week. Just be sure to store the components separately to maintain freshness.

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Conclusion:

With its vibrant colors, bold flavors, and nutrient-rich ingredients, the Vegetarian Mediterranean Buddha Bowl is a perfect meal option for those looking to eat healthily without sacrificing taste. Whether you’re a vegetarian, vegan, or someone who loves good food, this recipe will satisfy your cravings and nourish your body.

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