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Tofu and Sprouted Moong Buddha Bowl

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Tofu and Sprouted Moong Buddha Bowl is a healthy, nourishing, filling, and grain-free Buddha bowl. Loaded with sprouted moong, tofu, and colorful vegetables this vegan, gluten-free bowl is a satisfying light meal.

Cooked Moong Sprouts, Tofu, Vegetables and fruits arranged in a grey bowl with tahini lemon dressing.

What is a Buddha bowl?

Buddha bowl is basically a vegetarian meal where different portions of several foods are served in small portions. They are typically arranged in an artistic way. It may consist of grains, some plant-based proteins, and veggies. The bowls would even have delicious dressing to add some taste to the veggies.

I believe the concept of arranging different portions of veggies, grains, or proteins is also because of the fact that we need to eat a balance of everything. When we have a bowl full of small things, we eat in proportion. Eating different small portions will also make us feel satisfied and we will be full. Do not believe me? Try it.

What is in my Buddha Bowl?

I have chosen Sprouted Moong Beans and Tofu as my protein source for this. I sprout my mung beans at home and it is very easy. You do not need any special equipment for this, just a clean muslin cloth or kitchen towel works well. Check out how to sprout moong beans at home in this post of mine.

I added Tofu so that I have a filling meal. Yes, I cannot survive alone on moong beans and I wanted to make this Buddha bowl grain-free. So I thought of adding Tofu. Tofu can be replaced with paneer if you like. As I wanted to make this vegan bowl, I thought of adding tofu instead of paneer.

Have you tried this Pan-Fried Crispy Tofu Bowl or this Vegan Kale, Tofu, and Corn Curry?

I marinated the tofu for 10 minutes in the chipotle marinade. One can skip this step but it just adds a nice taste to tofu, or else it would be bland. One can even marinate it with soya sauce, chili sauce, or as per your liking. Just keep in mind the allergens if you have any.

Cooked Moong Sprouts, Tofu, Vegetables and fruits arranged in a grey bowl with tahini lemon dressing.

I also shallow fried the tofu to give it a crispier texture. I cannot eat tofu as is and love it this way. One can again skip this step, but if you marinate the tofu, it is better if you shallow fry it.

In the same pan, I threw in the peppers so that they get evenly quoted with the remaining sauce and have some flavor as well.

For greens, I am using my garden fresh beetroot greens and stalks.  One can replace this with spinach or kale or any green veggies of choice. I have slightly cooked the beetroot greens and stalks as the stalks are a little hard to eat otherwise.

For veggies and fruits, I have added cucumber, garden fresh cherry tomatoes, and avocado

I have used a simple dressing of tahini sauce mixed with lime juice and water. It adds a zing to the veggies. 

Cooked Moong Sprouts, Tofu, Vegetables and fruits arranged in a grey bowl with tahini lemon dressing.

Few more Recipes using sprouts on my blog

Sprouted Horse gram (Kulith) Salad
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Sprouted Horse gram (Kulith) Salad along with veggies is a nutritious Iron, protein and calcium rich filling salad that can be served as a main meal.
Ankurit Methi Dana Sabji (Sprouted Fenugreek Seeds Vegetable)
Ankurit Methi Dana Sabji is a healthy and diabetic-friendly no onion no garlic dry sabzi or a vegetable made using sprouted Fenugreek Seeds.
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Ankurit Methi Dana Sabji served in a white bowl
Carrot Beetroot and Horse Gram Sprouts Soup
Carrot Beetroot and Horse Gram Sprouts Soup is a comforting, nutritious and a healthy soup for those cold winter evenings.
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Carrot Beetroot and Horse gram sprouts Soup is a comforting, nutritious and a healthy soup for those cold wintry evenings.
Mugachi Usal | Instant Pot Sprouted Moong Curry
Mugachi Usal or Sprouted moong curry is a quick, simple and nutritious Maharashtrian curry made using sprouted moong in an Instant Pot.
Check out this recipe
Close up look of Mugachi Usal or Sprouted moong curry in a white bowl. Seen along are some curry leaves and a wedge of lemon
Sprouted Wheat Flour No Knead Bread #BreadBakers
Sprouted Wheat Flour No Knead Bread is an easy peasy healthy bread, without any yeast and egg and can be assembled in 10 minutes.
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Sprouted Horse gram (Kulith) Salad
Sprouted Horse gram (Kulith) Salad along with veggies is a nutritious Iron, protein and calcium rich filling salad that can be served as a main meal.
Check out this recipe
Sprouted Horse gram (Kulith) Salad along with veggies is a nutritious Iron, protein and calcium rich filling salad that can be served as a main meal.
Maharashtrian Spicy Misal Pav
Maharashtrian Spicy Misal Pav is a spicy breakfast or a mid-day snack consisting of sprouted beans curry topped up with onion, farsan, a dash of lemon, and enjoyed with some pav or dinner rolls.
Check out this recipe
Maharashtrian Spicy Misal served with pav, onion and lemon

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Cooked Moong Sprouts, Tofu, Vegetables and fruits arranged in a grey bowl with tahini lemon dressing.

Tofu and Sprouted Moong Buddha Bowl

Tofu and Sprouted Moong Buddha Bowl is a healthy, nourishing, filling, and grain-free Buddha bowl loaded with vegetables and fruits.
5 from 1 vote
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Course: Lunch, Main Course
Keyword: Fruits, Healthy, Salad
Prep Time: 15 minutes
Cook Time: 10 minutes
Servings: 2 Bowls
Author: Renu Agrawal-Dongre

Equipment

Ingredients

  • ½ Cup Sprouted Moong Beans
  • ½ Cup Tofu -Around 7-8 pieces
  • ¼ Cup Red pepper cut into long strips -Any choice of peppers
  • ¼ Cup Green pepper cut into long strips
  • 7-8 cherry tomatoes cut into half
  • 3 inches cucumber cut into quarters
  • 1 Avocado cut into long strips
  • 7-8 Stalks of Beetroot Greens -Can be replaced with spinach, rocket leaves or any greens
  • 2 tablespoon chipotle marinate or Sriracha or Red chili sauce -Optional
  • 1 teaspoon Oil
  • Salt to taste to add in moong beans

Dressing

  • 1 tablespoon Tahini Paste
  • 3-4 tablespoons of water
  • 1-2 tablespoon lime juice -Depending on your taset
  • Salt to taste

Instructions

  • Cook the moong beans with a little bit of salt in an open pot for 5-10 minutes, until slightly cooked or pressure cook for 1 whistle or pressure cook in Instant Pot for 1 min. (Cooking is optional, but I always slightly cook and eat)
    ½ Cup Sprouted Moong Beans, Salt to taste to add in moong beans
  • Cut the tofu pieces into squares
    Tofu pieces.
  • Marinate the tofu with chipotle marinate or Sriracha or Red chili sauce
    ½ Cup Tofu, 2 tablespoon chipotle marinate or Sriracha or Red chili sauce
  • Once the tofu has marinated, heat a pan.
  • Add oil to the pan.
    1 teaspoon Oil
  • Once slightly hot, add the marinated tofu and cook on both sides until lightly golden brown.
    Tofu cooked on the underside.
  • Tofu getting cooked.
  • In the same pan, lightly cook the beetroot greens.
    7-8 Stalks of Beetroot Greens
  • Once the beetroot greens are cooked, add peppers one one by and cook just for 1 minute.
    ¼ Cup Red pepper cut into long strips, ¼ Cup Green pepper cut into long strips
    Red Pepper getting slightly cooked.
  • Yellow Pepper getting slightly cooked.

Dressing

  • In a bowl add the tahini paste, lime juice, water and salt.
    1 tablespoon Tahini Paste, 1-2 tablespoon lime juice, Salt to taste, 3-4 tablespoons of water
  • Mix everything and adjust as per taste.
  • Arranging the Buddha bowl
  • In a pasta bowl or a large bowl arrange all the items one by one as per you like.
  • I started with moong sprouts and went one by one.
    Sprouted Moong Beans in a bowl.
  • In the center I added some avocado.
  • Drizzle the dressing over the top and enjoy.

Notes

  • One can use any combination of vegetables and fruits.
  • Quantity is also as per preference.
 
Tried this recipe?Share your feedback @renunad or tag #cookwithrenu
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Tried this recipe?Share your feedback @cookwithrenu or tag #cookwithrenu

Sharing this with

I am sharing this with Sunday Funday where Mayuri from Mayuri Jikoni asked us to make bowl recipes or hearty meals in a Bowl. So I decided to make this Vegan and gluten-free Tofu and Sprouted Moong Buddha Bowl.

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Recipe Rating




Mayuri Patel

Monday 12th of September 2022

A healthy and nutritious meal. Love the addition of tofu as it is filling and with Sriracha flavours. Home grown sprouts are so nutritious and delicious.