Go Back

Protein Packed Mushroom Tofu Bowl

A hearty, protein filled bowl of goodness! Filled with wild rice, mushrooms, tofu, edamame beans, and topped with pumpkin seeds and a miso ginger dressing.
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Cuisine American, Chinese, Japanese
Servings 2

Ingredients
  

Sesame Tofu

  • 1 10 oz block of extra firm organic tofu
  • 1 ½ tsp sesame oil
  • 1 ½ tbsp hot sauce of choice (or to taste)
  • 2 tbsp coconut aminos, tamari, or soy sauce
  • 3/4 tbsp umami seasoning*

Mushrooms

  • 2 cups portobello mushrooms, chopped
  • 1/2 tbsp umami seasoning*

Bowl

  • 3/4 cup carrots
  • 2 handfuls kale
  • 2 cups cooked wild rice
  • 1 cup cooked edamame beans
  • 1 - 1 ½ cup cooked butternut squash
  • 2 tbsp pumpkin seeds
  • 1 avocado
  • Sprinkle of dried or fresh basil

Miso Ginger Dressing

  • 1/4 cup tahini
  • 1 ½ tbsp rice vinegar
  • 1 tsp sesame oil
  • 1 tbsp miso paste**
  • 2 tbsp coconut aminos, tamari, or soy sauce
  • 1 tsp garlic powder
  • 1/2 tsp ginger powder
  • 1 ½ tsp umami seasoning*
  • 1 tbsp hot sauce of choice ( I used Chilli Garlic Sauce)
  • Water to thin, if needed

Instructions
 

  • Drain the liquid from the tofu and wrap it in a paper towel. Then, set a heavy object on top for 20-30 minutes so that a lot of the liquid comes out. 
  • While waiting for the tofu to lose moisture, make the butternut squash, rice, and edamame beans if you haven't done so already. If you have, make the dressing by mixing together all the ingredients in a bowl.
  • Preheat the oven to 400 F. Line a baking tray with a silicone baking sheet or parchment paper.
  • Mix together the sesame tofu sauce ingredients in a small bowl. Set aside.
  • Cube the tofu and place it in a large bowl. Pour the sauce over it and carefully mix it together until the sauce covers the tofu. Mix the tofu slowly so that it doesn’t break! 
  • Place it on a silicone baking sheet or parchment paper to bake for 25– 35 minutes until it gets to be as crispy as you like. Flip it over after 15-20 minutes to get an even bake on both sides.
  • While the tofu is baking, chop up the carrots. Sauté them on a pan or roast them until they get as cooked as you like. Set aside.
  • Then, chop up the mushrooms and season it with the umami seasoning. Sauté those on the pan as well. Set aside. 
  • Take 2 large handfuls of kale and sauté them as well. Set aside.
  • Make the dressing if you haven't already

Assembly

  • Put the kale at the base of your bowl. Add the carrots, rice, edamame beans, butternut squash, and tofu. Top with the pumpkin seeds, avocado, and dressing and enjoy!

Notes

* Sub with 1/3 onion powder, 1/3 salt, and 1/3 black pepper
** Substitute with 1/2 tsp salt
Keyword Gluten free, Vegan