This tofu crumble bowl recipe is a guest post with Adina from @homewithadina on Instagram. Adina is a talented recipe developer who came up with this simple, delicious tofu crumble bowl that can be repurposed throughout the week into tacos or quesadillas.
One common concern with meal prep that I hear from people is that they get bored of eating the same meal for 4-5 days straight. I’m often asked how to repurpose an ingredient(s) into a many dishes to increase variety and reduce meal boredom. Enter this tofu crumble bowl. The tofu crumble acts as the protein base which can then be turned into three variations.
Why tofu crumble bowl?
I am personally a big fan of tofu – it is one of the only plant-based sources of protein that is a complete protein, which means it contains all the essential amino acids that our body needs to function. Tofu has many health benefits: it plays a role in reducing cholesterol levels, it may decrease one’s risk of heart disease, and it also may have a protective effect from breast cancer. Many people believe that soy products cause breast cancer but this is a popular myth that is not at all supported by scientific evidence. Tofu is also affordable and cheaper than animal-based proteins. It’s a great plant-based protein source to add to your repertoire.
Here’s a description of the recipe that Adina wrote:
“This recipe is one of my go-to weeknight dinners because it is simple and can be enjoyed in a variety of different ways! I love to “meal-prep” the tofu in bulk at the beginning of the week and change up the way I serve it as the week goes on. Feel free to substitute the tofu with ground beef or chicken and enjoy these dishes any time of year – as a fresh crunchy bowl or a warm filling to a taco or quesadilla!”
Tofu Crumble Bowl
- 1 14-oz block extra firm tofu
- 1/4 cup olive oil
- 15 oz can crushed tomatoes
- 1/2 tsp garlic powder
- 1/2 tsp ground cumin
- 1/2 tsp curry powder
- 1 tsp chili powder
- 1/2 tsp kosher salt
- cooked quinoa
- canned corn
- canned black beans
- sliced red pepper and cucumber
- sliced green onions
- hot sauce
- lime wedges
- Squeeze tofu to get rid of as much water as possible. Tear into chunks. Heat olive oil in a large non-stick skillet or wok over high heat and add tofu. Using a spatula, break tofu up into small pieces, and cook until it is crispy – about 10-15 minutes.
- Lower heat to low-medium and add crushed tomatoes, garlic, cumin, curry, chili, and salt. Cook until all the tofu is coated evenly – about 2-3 minutes.
- Divide quinoa among bowls. Top with tofu crumble, corn, black beans, sliced pepper, cucumber, and green onions. Serve with hot sauce and squeezed lime.
- TACOS – Fill soft or hard taco shells with hot tofu crumble. Top with desired toppings: shredded cheese, sour cream, shredded lettuce, sliced tomatoes, avocado, etc.
- QUESADILLA – Place shredded cheese, then tofu crumble, and then cheese again on one side of a tortilla, fold to enclose. Place quesadilla in a dry non-stick skillet over low-medium heat. Cover with a lid to allow the cheese to melt and cook until the first side is crispy – about 2 minutes. Remove the lid and flip the tortilla carefully. Cook uncovered until the second side is crispy – another 2 minutes. Cut in half and serve!
Jackie is a Toronto-based Registered Dietitian with a Masters of Health Science (MHSc) in Nutrition Communications, whose mission is to empower and support people with disabilities to manage their condition, prevent complications, and live active lifestyles through nutrition. Jackie runs a virtual private practice and consulting business and runs her blog which has simple recipes and health information for the disability community.