Orange Tofu Bowls

| ORANGE TOFU BOWLS |

There is something so easy and delicious about a saucy stir fry dish. It's simple enough that anyone can make it, but it also hits those takeout cravings. Plus, when you have the energy to do it at home, it's always better for you with more protein and fibre, and less sugar and unnecessary fat.

Recipe makes 3 servings

Macros per serving:

579 cals - 11g fat - 84g - 36g protein 

 

Ingredients:

• 525g extra firm tofu
• 2 tbsp tapioca starch, or sub cornstarch
• 1 tbsp avocado oil, or preferred oil 
• 1/4 cup liquid aminos or soy sauce
• 1/2 cup orange juice, I used a concentrate like this
• 3 tbsp coconut sugar
• 2 cloves garlic, chopped
• 2 tbsp orange zest, zested the orange and ate the rest :)
• 3 stems green onions, chopped 
• 1 cup dry, rice or 3 cups cooked rice
• 3 cups broccoli florets 

 

Recipe:

1. Prepare rice according to package directions. I cooked 1 cup dry for 20 minutes for three servings.

2. Preheat the oven to 375 F and prepare a large baking tray.

3. Break the tofu with your hands into mismatched chunks and add them to a bowl with tapioca starch and oil. 

4. Toss the tofu, starch and oil together well, coating the tofu, then spread across the prepared baking tray.

5. Bake tofu for 20 minutes or until crispy and golden.

6. While the tofu bakes make the sauce:

7. To a small bowl add: soy sauce, orange juice, coconut sugar, chopped garlic, and orange zest. Whisking together.

8. Once the tofu is done baking you can start to cook the sauce: 

9. Add the sauce to a large sauce pan and warm for 1-2 minutes, then add in baked tofu and continue to cook until sauce is thick, glossy, and coating the tofu. 

10. Turn off heat, but leave it on the stove, and add in chopped green onions. 

11. Mix the green onions through. 

12. For broccoli:

Add the broccoli florets to a pan with a few inches of salted water. Place a lid over the pan and bring heat to medium. Broccoli should be ready when steam starts to escape the lid, roughly 4-6 minutes. You can check with a fork. PRO TIP: If you're going to be re-heating the meal prep bowls, make sure to slightly undercook the broccoli, this way once it's re-heated it still has a nice crunch. No one wants soggy broccoli...

13. Divide the orange tofu, broccoli, and rice across three meal prep containers.  

14. I like to set my meal prep containers in the fridge with no lids until the meal has completely cooled. Once it's cooled I seal with a lid and refrigerate until ready to eat.

15. Enjoy!

 

Want to improve your nutrition and embrace more plant-based eating in 2025? Join the High Protein Vegan Community! We're creating protein-packed, meal-prep-friendly dishes that are loaded with fibre and bursting with flavour just like this stir fry!

Please note:

All macros have been calculated to the best of my ability but may vary slightly.

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