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Lemon Pepper Tofu Bowl

Lemon Pepper Tofu Bowl: Easy, Zesty Flavor That Excites!

Lemon Pepper Tofu Bowl is a quick, vibrant meal that combines crispy tofu, warm grains, and fresh veggies for a deliciously zesty experience.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 2 bowls
Course: Lunch
Cuisine: Asian, Healthy, Vegan
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tofu
  • 1 block Firm Tofu Best texture for frying
  • 2 tablespoons Fresh Lemon Juice For maximum flavor
  • 2 cloves Minced Garlic Can be replaced with fresh herbs
  • 2 tablespoons Soy Sauce Use tamari for gluten-free
  • 2 tablespoons Olive Oil Extra virgin recommended
For the Grain Base
  • 2 cups Cooked Brown Rice or Quinoa Can substitute with farro or barley
For the Veggies
  • 2 cups Fresh Spinach or Kale Can swap for arugula
  • 1 cup Sliced Cucumbers For cool crunch
  • 1 cup Cherry Tomatoes For sweetness
For the Toppings
  • 2 tablespoons Toasted Sesame Seeds Chopped nuts can be an alternative
  • 3 tablespoons Thinly Sliced Green Onions Chives work too
  • 1 medium Avocado Slices Can be omitted if desired

Equipment

  • nonstick skillet
  • Mixing bowl
  • Paper towels

Method
 

Preparation
  1. Press the firm tofu between paper towels for about 15 minutes to remove excess moisture.
  2. In a bowl, combine fresh lemon juice, minced garlic, soy sauce, and olive oil. Whisk together until well blended.
  3. Cut the pressed tofu into cubes and toss in the marinade; refrigerate for at least 20 minutes.
  4. Heat olive oil in a skillet over medium heat; sear marinated tofu cubes for 3–4 minutes on each side.
  5. In a large bowl, toss cooked brown rice or quinoa with fresh greens to wilt them slightly.
  6. Slice the cucumbers and halve the cherry tomatoes.
  7. Layer the grain mixture in a serving bowl, top with cooked tofu, cucumbers, and tomatoes.
  8. Sprinkle toasted sesame seeds and sliced green onions on top before serving.
  9. Serve with lemon wedges on the side for an extra zesty touch.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 55gProtein: 20gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 14gSodium: 600mgPotassium: 800mgFiber: 8gSugar: 3gVitamin A: 50IUVitamin C: 30mgCalcium: 150mgIron: 4mg

Notes

For extra flavor, consider marinating the tofu for up to an hour. Customize the veggies and grains based on your preference.

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