Spicy Vegan Protein Bowl
Ever since I started this blog, I've gotten plenty of questions about being vegan and being an athlete. No surprise there.
For years, the same two questions have kept coming up: Where do I get my protein, and am I getting enough?
Let's take that second one first: Yes! I'm getting enough protein. 😉
As for where it comes from – legumes, seeds, and whole grains are my go-to sources.
Soy is a terrific protein source. It's also the starting point for foods like tofu, which delivers plenty of high-quality protein.
Sometimes I like to put a little extra effort into feeding myself and make a loaded protein bowl like this one.
Why call it a protein bowl?
Because this pretty, innocent-looking bowl packs no less than 31 grams of high-quality protein.
Just the thing when you're working on building muscle or leaning out.
The protein comes from the tofu and edamame, of course, with even the rice noodles pitching in a little.
Big on good looks
A Few Notes About This Protein Bowl
The tofu and bok choy get a generous coating of curry for a seriously spicy kick.
I leave the rice noodles, edamame, and steamed vegetables unseasoned to balance those bold curry flavors.
Think of this bowl as a template: a protein, vegetables, and a carb. Swap in whatever vegetables you like, choose a different carb, or use your favorite curry.
I used red curry paste, but another kind, like yellow curry paste, works too.
Keep an eye on your rice noodle portions: 100 g (3.5 oz) of uncooked rice noodles can contain around 400 calories. I recommend weighing them before cooking so you know how much you're adding to your bowl.
I used firm tofu, but you can substitute a softer tofu if that's what you prefer.
To thin the curry paste into a sauce, I used soy sauce. Plain tap water works as a substitute.
Nutrition Information from Noam Bachar (an Israeli clinical dietitian and fitness trainer):
One 270 g (9.5 oz) serving of this protein bowl contains:
457 calories
31 g protein
44 g carbohydrates
17 g fat
Ready for another beautiful protein bowl?
Vegan Protein Bowl
31 grams of protein in one bowl
Ingredients
For the Sauce
- 1 tablespoon coconut oil 10 ml (2 US teaspoons)
- 1 clove garlic crushed
- 4 tablespoons soy sauce
- 1/2 tablespoon red curry paste 10 g (0.35 oz)
For the Rest of the Bowl
- 100 g (3.5 oz) tofu cubed
- 1 head bok choy cut lengthwise into 2 halves
- 50 g (1.8 oz) thin rice noodles soaked in boiling water until tender, then drained
- 50 g (1.8 oz) shelled edamame thawed
- 1 cup steamed vegetables in the video, I used beets and pumpkin steamed in the microwave
- 1 tablespoon sesame seeds black and white
- 2 dried shiitake mushrooms soaked in boiling water for about 30 minutes, then drained
Instructions
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Add the coconut oil, garlic, and curry paste to a wide skillet. Cook, stirring, for about 2–3 minutes. This blooms the spices and brings out their flavor.
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Add half the soy sauce and stir until you have a thick, smooth sauce. If there are still lumps, add a little water and keep stirring.
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Add the tofu cubes and cook for a few minutes.
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Turn the tofu cubes and cook for another 2–3 minutes, until the sauce reduces a little and clings to the tofu.
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Use a fork to lift the tofu cubes out of the skillet and set them aside.
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Add the remaining soy sauce to the skillet and stir well until the sauce is thick and smooth. If there are still lumps, add a little water and keep stirring.
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Place the bok choy in the sauce and cook for about 2–3 minutes.
Assemble the Protein Bowl
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Arrange the rice noodles, tofu, bok choy, edamame, steamed vegetables, and shiitake mushrooms in a deep bowl.
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Sprinkle the sesame seeds over the tofu and vegetables, and add the lime.
