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Writer's pictureJenny

STICKY TOFU PEANUTBUTTER QUINOA NOURISH BOWL WITH ROASTED VEGGIES



If you ask me what I loveee to eat for dinner, I have a few simple answers: bowls, noodles or dumplings 🤤. Honestly I'm such an ASIAN 🤔🤪. Bowls are so so versatile: you just cook up a source of carbs, so rice or quinoa for instance, add some veggies, a protein like tofu or beans and a delicious dressing! That's it! That is why this sticky tofu peanutbutter quinoa nourish bowl is one of my favourites! The combination of the asian sticky tofu (salty flavour) with the creamy peanutbutter dressing, fluffy quinoa & roasted veggies is just EVERYTHING 🤤. I'm literally drooling behind my screen lol 🤣


Tofu

One of my favourite sources of vegan protein is tofu. It's used in the Asian cuisine for centuries already and extremely versatile! In this recipe I used the 'common' firm tofu, but there are so many other variants in Chinese supermarkets. Ever heard of tofu skin? Tofu knots? Silken tofu? Well, that's why I loveee this product so much! You can basically create any dish with them! Use them in both sweet and savoury recipes!


GUTFRIENDLY (LOW-FODMAP)

Why is this dish gut friendly? Well, normally in the sticky tofu or peanutbutter dressing, one would add garlic or maybe instead of 'pure' sauces like soy sauce or maple syrup, one would often use: ketjap manis. I prefer not to use that as the sugars and thickeners in those pre-packaged sauces tend to irritate my gut. In addition they often contain garlic, which is of course delicious and extremely healthy, but if you have.a sensitive gut, it's better to limit your intake to prevent extreme bloating 🤰🏻 (which happens in my case). However, FEEEL FREE TO ADD GARLIC & UNION to any of my recipes! If you feel like it! This is my choice, but you are always free to add them!



STICKY TOFU PEANUTBUTTER QUINOA NOURISH BOWL WITH ROASTED VEGGIES

(vegan & glutenfree & low-fodmap / gut friendly )

⏰40 min (10 min prep + 30 min oven/cook time)

INGREDIENTS (4 persons):

▪️250g of dry quinoa

▪️1 large organic pumpkin

▪️1 zucchini

▪️2 sweet red bell peppers

▪️2 tbsp of garlic-infused olive oil

▪️1 tbsp of coconut sugar

▪️1 tbsp of pumpkin spice

▪️Salt & black pepper

▪️1 tbsp of thyme


🥜PEANUTBUTTER DRESSING:

▪️3 tbsp of peanutbutter

▪️1 large of tbsp of soy sauce

▪️2 tbsp of maple syrup

▪️2 tbsp of water

▪️1 tbsp of lemon juice

▪️optional: 1 tbsp of sambal for spice


🌱STICKY TOFU

▪️1 block of (extra) firm tofu

▪️3 tbsp of dark soy sauce

▪️2 tbsp of maple syrup

▪️2 tbsp rice vinegar

▪️2 tbsp of roasted sesame oil

▪️black pepper

▪️1 tsp of minced ginger

▪️2 tbsp of corn starch

▪️optional: some chili flakes for spice 🌶


Toppings:

🌱Fresh Cilantro

🌱couple of handfuls of peanuts


Method:

1️⃣First cook the quinoa according to your package instructions. Cut the veggies into smaller pieces, I chose for pumpkin, zucchini & red bell pepper. But if you have other veggies at hand feel free to swap! Wash them and then line a baking tray with baking paper. Spread the veggies onto the baking tray. Drizzle on a GENEROUS amount of garlic olive oil on the zucchini and red bell pepper. Add some dried thyme, salt & black pepper. On the pumpkin I loveee to add some pumpkin spice & a little coconut sugar! It's such a great combination! Let them bake for about 30-40 min until done on 200C in the oven.

2️⃣Cut the tofu into cubes, then take a deep shallow dish and add all the other marinade ingredients to the tofu. Let this sit for at least 10 min.

3️⃣While the tofu is marinating, prepare the peanutbutter dressing: just combine all ingredients together in a jar and stir well (or shake it 🤪).

4️⃣I think now the tofu should be ok, so spread this onto a baking sheet and let this bake in the oven or airfryer for about 15 min until golden.

5️⃣ Assemble your bowls! Add the quinoa as a base, then the roasted veggies, sticky tofu & the peanutbutter dressing! Top with some fresh cilantro & crunchy peanuts! ENJOY


I really hope you give this recipe a try! In case you do: make sure to tag me @JENGOESNUTS on Instagram!


Substitutes

If you don't like any of the ingredients in the recipe or don't have them at home, here are some suggestions:

▪️Pumpkin: swap for any other vegetable, sweet potatoes or parsnip would work really well here!

▪️Quinoa: if you're not such a fan of this seed, you can always swap it for (brown) rice or even noodles would be amazing here 🤤.

▪️Tofu: in case you're not a tofu lover, I think (vegan) chicken would be a great alternative! Tempeh would work too of course! Feel free to use any other protein of choice!

▪️Peanutbutter: nut allergy? 🤔 Well, in that case, I suggest using tahini! It's made from sesame seeds and absolutely my favourite! Or almond butter would be amazing too!


More Tofu Recipes?

In case you wanna try some other of my amazing tofu recipes, feel free to give these a try!

I promise you will love them!


STICKY SPICY CARAMEL TOFU

TOFU MUSHROOM DUMPLINGS/ SHAOMAI

Spirulina Noodle Stirfry with Miso Marinated Tofu

MISO TOFU

TOFU & GREEN BEAN CHILI WITH CRISPY SEAWEED CRISPS

BLACK SESAME CHEESECAKE


Also great for mealprep the next day!!! 👇🏻








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