Save to Pinterest This Tofu Egg Roll in a Bowl is a vibrant, plant-based meal that brings all the savory, umami-rich flavors of a classic egg roll into a convenient, high-protein dish. Perfect for a quick weeknight dinner, this Asian-inspired bowl combines pan-fried extra-firm tofu with a crisp medley of cabbage, kale, and carrots for a satisfying texture in every bite.
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The beauty of this recipe lies in its simplicity. By tossing tofu cubes in cornstarch before pan-frying, you achieve a delightful golden crust that perfectly captures the savory sauce, while the sautéed vegetables remain vibrant and tender-crisp.
Ingredients
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- Tofu: 400 g (14 oz) extra-firm tofu (pressed and cubed), 1 tbsp cornstarch, 1 tbsp neutral oil (e.g., sunflower or canola)
- Vegetables: 2 cups green cabbage (thinly sliced), 1 cup kale (stemmed and thinly sliced), 1 cup spinach (roughly chopped), 1 large carrot (julienned), 3 green onions (sliced), 2 cloves garlic (minced), 1 tbsp fresh ginger (grated)
- Sauce: 3 tbsp low-sodium soy sauce or tamari, 1 tbsp rice vinegar, 1 tbsp toasted sesame oil, 1 tsp maple syrup or agave, 1/2 tsp white pepper
- Garnish: 1 tbsp sesame seeds, chili flakes (optional), extra sliced green onions
Instructions
- Step 1
- Pat the tofu dry and cut into small cubes. Toss with cornstarch to coat evenly.
- Step 2
- Heat neutral oil in a large skillet or wok over medium-high heat. Add tofu and pan-fry until golden on all sides, about 6–8 minutes. Remove and set aside.
- Step 3
- In the same pan, add garlic, ginger, and green onions. Sauté for 1 minute until fragrant.
- Step 4
- Add cabbage, kale, and carrot. Stir-fry for 3–4 minutes until just tender but still vibrant.
- Step 5
- Add spinach and cook for 1 minute until wilted.
- Step 6
- In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, maple syrup, and white pepper.
- Step 7
- Return tofu to the pan. Pour the sauce over the tofu and vegetables. Toss gently until everything is well coated and heated through, about 2 minutes.
- Step 8
- Serve hot, garnished with sesame seeds, extra green onions, and chili flakes if desired.
Zusatztipps für die Zubereitung
Pressing tofu well is key for a firm, crispy texture. Removing excess moisture allows the cornstarch to create a better crust during pan-frying.
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Varianten und Anpassungen
For a heartier meal, serve the mixture over cooked brown rice, quinoa, or rice noodles. You can also swap kale for bok choy or napa cabbage if you prefer a more traditional egg roll texture.
Serviervorschläge
Garnish your bowl with sesame seeds and extra green onions for a fresh finish. For extra crunch, top with crushed peanuts or crispy wonton strips (note: wonton strips are not gluten-free).
Save to Pinterest This Tofu Egg Roll in a Bowl is a delicious way to enjoy healthy, plant-based protein. With 240 calories and 17g of protein per serving, it is a light yet filling option that the whole family will enjoy. Serve it hot and enjoy the perfect balance of savory, sweet, and umami flavors!
Common Questions
- → How do I get crispy tofu?
Press the tofu thoroughly to remove excess moisture, then toss cubes in cornstarch before pan-frying. This creates a light, crispy exterior that holds up well in the sauce.
- → Can I make this gluten-free?
Simply replace the soy sauce with tamari. All other ingredients are naturally gluten-free, making this bowl easy to adapt for gluten-free diets.
- → What vegetables work best?
Green cabbage provides crunch, kale adds hearty texture, and spinach wilts beautifully into the mix. Feel free to substitute bok choy or napa cabbage based on what you have available.
- → How long does this keep?
Stored in an airtight container, the bowl keeps well for 3-4 days in the refrigerator. Reheat gently to maintain the texture of the vegetables.
- → Can I add more protein?
The tofu already provides 17g of protein per serving. For extra protein, add edamame, serve over quinoa, or top with crushed peanuts for additional nutrients and crunch.
- → Is this spicy?
The base bowl is mild with just white pepper for subtle warmth. Add chili flakes as a garnish to adjust the heat level to your preference.
