Tofu Egg Roll in a Bowl

Tofu Egg Roll in a Bowl is a vibrant, plant-based take on the classic flavors of a traditional egg roll. This high-protein meal is packed with sautéed tofu and a colorful medley of cabbage, kale, and spinach, all tossed in a savory, umami-rich sauce that makes for a quick and satisfying dinner.

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This Asian-inspired main dish is perfect for those seeking a light yet filling meal. The combination of ginger, garlic, and toasted sesame oil creates a fragrant base that perfectly coats the crispy tofu and tender vegetables.

Ingredients

• 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

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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. Make sure to pat the cubes dry before tossing them in cornstarch to ensure the exterior becomes golden and crunchy during frying.

Varianten und Anpassungen

You can easily swap the kale for bok choy or napa cabbage if preferred. For extra crunch, consider topping the bowl with crushed peanuts or crispy wonton strips (though note that wonton strips are not gluten-free).

Serviervorschläge

For a heartier meal, serve this stir-fry over a bed of cooked brown rice, quinoa, or rice noodles. This helps soak up any extra umami-rich sauce.

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This Tofu Egg Roll in a Bowl is a nutritious, 240-calorie meal that delivers 17g of protein per serving. It is a fantastic way to enjoy the classic taste of an egg roll in a healthy, deconstructed format.

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Frequently Asked Questions

→ How do I get crispy tofu?

Press your tofu thoroughly to remove excess moisture, then coat cubes in cornstarch before pan-frying. This creates a golden, crispy exterior that holds up beautifully in the savory sauce.

→ Can I make this gluten-free?

Absolutely. Simply swap regular soy sauce for tamari, which is naturally gluten-free. All other ingredients including the tofu and vegetables are already gluten-free.

→ What vegetables work best in this bowl?

Green cabbage provides essential crunch and sweetness. Kale adds hearty texture, while spinach wilts gently into the mix. Carrots contribute color and natural sweetness. Feel free to add bok choy or napa cabbage too.

→ How long does this keep for meal prep?

Store in airtight containers for up to 4 days. The tofu may soften slightly when reheated, but the flavors actually develop and meld together. Reheat in a skillet over medium heat for best texture.

→ What can I serve with this?

Enjoy it solo for a light meal, or pair with cooked brown rice, quinoa, or rice noodles for extra substance. Crushed peanuts or crispy wonton strips add delightful crunch on top.

→ Is this bowl high in protein?

Yes, each serving packs 17 grams of protein from the tofu alone. Adding whole grains like rice or quinoa can boost the protein content even further while making the meal more filling.