Tofu and Sprouted Moong Buddha Bowl is a healthy, nourishing, filling, and grain-free Buddha bowl. Loaded with sprouted moong, tofu, and colorful vegetables this vegan, gluten-free bowl is a satisfying light meal.
What is a Buddha bowl?
Buddha bowl is basically a vegetarian meal where different portions of several foods are served in small portions. They are typically arranged in an artistic way. It may consist of grains, some plant-based proteins, and veggies. The bowls would even have delicious dressing to add some taste to the veggies.
I believe the concept of arranging different portions of veggies, grains, or proteins is also because of the fact that we need to eat a balance of everything. When we have a bowl full of small things, we eat in proportion. Eating different small portions will also make us feel satisfied and we will be full. Do not believe me? Try it.
What is in my Buddha Bowl?
I have chosen Sprouted Moong Beans and Tofu as my protein source for this. I sprout my mung beans at home and it is very easy. You do not need any special equipment for this, just a clean muslin cloth or kitchen towel works well. Check out how to sprout moong beans at home in this post of mine.
I added Tofu so that I have a filling meal. Yes, I cannot survive alone on moong beans and I wanted to make this Buddha bowl grain-free. So I thought of adding Tofu. Tofu can be replaced with paneer if you like. As I wanted to make this vegan bowl, I thought of adding tofu instead of paneer.
Have you tried this Pan-Fried Crispy Tofu Bowl or this Vegan Kale, Tofu, and Corn Curry?
I marinated the tofu for 10 minutes in the chipotle marinade. One can skip this step but it just adds a nice taste to tofu, or else it would be bland. One can even marinate it with soya sauce, chili sauce, or as per your liking. Just keep in mind the allergens if you have any.
I also shallow-fried the tofu to give it a crispier texture. I cannot eat tofu as is and love it this way. One can again skip this step, but if you marinate the tofu, it is better if you shallow fry it.
In the same pan, I threw in the peppers so that they get evenly quoted with the remaining sauce and have some flavor as well.
For greens, I am using my garden fresh beetroot greens and stalks. One can replace this with spinach or kale or any green veggies of choice. I have slightly cooked the beetroot greens and stalks as the stalks are a little hard to eat otherwise.
For veggies and fruits, I have added cucumber, garden fresh cherry tomatoes, and avocado.
I have used a simple dressing of tahini sauce mixed with lime juice and water. It adds a zing to the veggies.
Few more Recipes using sprouts on my blog
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Tofu and Sprouted Moong Buddha Bowl
Ingredients
- ½ Cup Sprouted Moong Beans
- ½ Cup Tofu -Around 7-8 pieces
- ¼ Cup Red pepper cut into long strips -Any choice of peppers
- ¼ Cup Green pepper cut into long strips
- 7-8 cherry tomatoes cut into half
- 3 inches cucumber cut into quarters
- 1 Avocado cut into long strips
- 7-8 Stalks of Beetroot Greens -Can be replaced with spinach, rocket leaves or any greens
- 2 tablespoon chipotle marinate or Sriracha or Red chili sauce -Optional
- 1 teaspoon Oil
- Salt to taste to add in moong beans
Dressing
- 1 tablespoon Tahini Paste
- 3-4 tablespoons of water
- 1-2 tablespoon lime juice -Depending on your taset
- Salt to taste
Instructions
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Cook the moong beans with a little bit of salt in an open pot for 5-10 minutes, until slightly cooked or pressure cook for 1 whistle or pressure cook in Instant Pot for 1 min. (Cooking is optional, but I always slightly cook and eat)½ Cup Sprouted Moong Beans, Salt to taste to add in moong beans
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Cut the tofu pieces into squares
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Marinate the tofu with chipotle marinate or Sriracha or Red chili sauce½ Cup Tofu, 2 tablespoon chipotle marinate or Sriracha or Red chili sauce
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Once the tofu has marinated, heat a pan.
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Add oil to the pan.1 teaspoon Oil
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Once slightly hot, add the marinated tofu and cook on both sides until lightly golden brown.
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In the same pan, lightly cook the beetroot greens.7-8 Stalks of Beetroot Greens
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Once the beetroot greens are cooked, add peppers one one by and cook just for 1 minute.¼ Cup Red pepper cut into long strips, ¼ Cup Green pepper cut into long strips
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Dressing
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In a bowl add the tahini paste, lime juice, water and salt.1 tablespoon Tahini Paste, 1-2 tablespoon lime juice, Salt to taste, 3-4 tablespoons of water
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Mix everything and adjust as per taste.
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Arranging the Buddha bowl
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In a pasta bowl or a large bowl arrange all the items one by one as per you like.
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I started with moong sprouts and went one by one.
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In the center I added some avocado.
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Drizzle the dressing over the top and enjoy.
Notes
- One can use any combination of vegetables and fruits.
- Quantity is also as per preference.
Sharing this with
I am sharing this with Sunday Funday where Mayuri from Mayuri Jikoni asked us to make bowl recipes or hearty meals in a Bowl. So I decided to make this Vegan and gluten-free Tofu and Sprouted Moong Buddha Bowl.
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- Shrimp Spring Roll Bowls from Food Lust People Love
- Cheesy Rice Bowl – Cafe McDonalds Style from Sneha’s Recipe
- Baked Falafel Bowl from Mayuri’s Jikoni
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Mayuri Patel
Monday 12th of September 2022
A healthy and nutritious meal. Love the addition of tofu as it is filling and with Sriracha flavours. Home grown sprouts are so nutritious and delicious.