Protein Buddha Bowl

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Nourish - Protein Buddha Bowl

Fuel your day with this Protein Buddha Bowl, a balanced and flavourful meal – perfect for meal prep. Ready in just 45 minutes, it offers 32.8g of protein per serving, making it a nutritious choice for your health and fitness goals!

 

Preparation Time – 15 minutes

Cooking Time – 30 minutes

Servings – 3 (meal prep for one)

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Ingredients

  • 2 packs (400g) of firm tofu, diced (we used the Lord of Tofu brand)
  • 2 tbsp soy sauce or tamari for gluten free (approx. 30g)
  • 1 tbsp maple syrup (approx. 15g)
  • 1 tbsp brown rice miso paste (approx. 20g)

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  • 600g (approx.) butternut squash, peeled and diced weight
  • 1 tbsp olive oil (approx. 15g)
  • 120g quinoa
  • 350ml cold water
  • ½ tsp salt
  • 3 large handfuls of shredded/roughly chopped kale
  • 1 tbsp red wine or apple cider vinegar
  • 1 tbsp olive oil (approx. 15g)
  • ½ tsp salt

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  • 3 tbsp hummus (approx. 60g) – available in stores
  • 3 tbsp sauerkraut (approx. 45g)
  • 5 avocados (½ per serving) (approx. 150g total)
  • 3 tsp hemp seeds (approx. 15g)

Method

  1. Preheat your oven to 180C (350F).
  2. Whisk together the miso, maple syrup and soy sauce in a bowl.
  3. Add the tofu to a large bowl. Pour over the marinade and mix well. Leave to sit for at least 15 minutes.
  4. Toss the butternut squash with olive oil and place onto a baking tray.
  5. Add the tofu to the same tray.
  6. Roast the tofu and squash in the preheated oven for 30 minutes; tossing once or twice during this time.
  7. Add the quinoa and water to a pot. Add in the salt.
  8. Place the pot over a medium to high heat. Bring the quinoa to boiling point. Reduce to a low simmer, cover with a lid and leave to cook for 12 – 15 minutes.
  9. Add the kale to a large bowl. Pour over the oil and vinegar, season with salt. Massage the kale with your hands for a couple of minutes.
  10. Serve bowls with kale, quinoa, butternut squash, tofu and 1 tbsp each of hummus and sauerkraut.
  11. Add half an avocado to each bowl (if using leftovers as meal prep leave the avocado off until serving).
  12. Sprinkle on 1 tsp of hemp seeds per bowl. Squeeze over a little lime juice (optional); and you’re ready to tuck in!

 

Nutritional information based on ⅓ of recipe; approx. using an online nutrition calculator.

656 kcals

Protein: 32.8g

Total Carbohydrate: 64.9g

Total Sugars: 4.5g

Dietary Fibre: 14.1g

Total Fat: 34.5g

Saturated Fat: 4.7g

Head to our website nourish.ie to stock up on ingredients to make this protein buddha bowl or to your local Nourish at Dunnes Store where you can get fresh ingredients too. Need inspiration? Check out all our recipes on our blog here >>