A Korean-Inspired Spicy Vegetarian Bowl Recipe

We try to incorporate more plant-based meals into our diet that doesn’t sacrifice taste or savoriness. This Spicy Korean Quinoa Veggie & Tofu Bowl vegetarian dish hits all the marks in flavors, nutrition, and satisfaction.

This balanced meal is a superfood version of a traditional Korean dish. The base is quinoa, which packs a punch of protein and fiber; topped with assorted vegetables for more fiber and Vitamins C and A; Kimchi-riched probiotics (great for gut health!); and avocado for healthy fats.

Traditionally, Korean meals incorporate small banchan side dishes to be eaten in tandem. This bowl is like an all-in-one side dish meal. Kimchi–a salted, seasoned and fermented cabbage–is used as a condiment and prevalent in Korean meals. Other frequently used ingredients include soy sauce, ginger, garlic, napa cabbage, and gochujang (fermented red chili paste).

Print Recipe

Spicy Korean Quinoa, Veggie & Tofu Bowl

This balanced meal is a superfood version of a traditional Korean dish. The base is quinoa, which packs a punch of protein and fiber; topped with assorted vegetables for more fiber and Vitamins C and A; Kimchi-riched probiotics (great for gut health!); and avocado for healthy fats.

Course

Dinner, Korean, Lunch

Cuisine

Korean

Servings

servings

Ingredients

For the Citrus Soy Dressing

• 1/4 cup fresh orange juice
• 3 tablespoons reduced-sodium soy sauce or liquid aminos
• 2 tablespoons freshly squeezed lemon juice
• 1 tablespoon honey
• 1 teaspoon lemon zest

For the Bowls

• 1 14-ounce package extra-firm tofu well-drained and cut into 1/2-inch cubes
• 3 tablespoons gochujang Korean fermented red chile sauce
• 4 tablespoons vegetable oil
• 3 cloves garlic
• 8 ounces baby bella mushrooms thickly sliced
• 8 cups napa cabbage thinly sliced
• 4 cups zucchini sliced
• 1/2 teaspoon salt
• 4 cups quinoa cooked
• 1 large ripe avocado sliced
• 3/4 cup spicy kimchi
• 4 teaspoons black or white sesame seeds
• Sriracha sauce optional

Course Dinner, Korean, Lunch Cuisine Korean Servings servings Ingredients For the Citrus Soy Dressing 1/4 cup fresh orange juice 3 tablespoons reduced-sodium soy sauce or liquid aminos 2 tablespoons freshly squeezed lemon juice 1 tablespoon honey 1 teaspoon lemon zest For the Bowls 1 14-ounce package extra-firm tofu well-drained and cut into 1/2-inch cubes 3 tablespoons gochujang Korean fermented red chile sauce 4 tablespoons vegetable oil 3 cloves garlic 8 ounces baby bella mushrooms thickly sliced 8 cups napa cabbage thinly sliced 4 cups zucchini sliced 1/2 teaspoon salt 4 cups quinoa cooked 1 large ripe avocado sliced 3/4 cup spicy kimchi 4 teaspoons black or white sesame seeds Sriracha sauce optional

Instructions

1. Prepare Citrus Soy Dressing: Place all dressing ingredients in a jar with lid; close lid, and shake vigorously until blended. Refrigerate until needed.
2. In a bowl, carefully toss tofu cubes with the gochujang; refrigerate from 30 minutes up to overnight. While tofu is marinating, prepare vegetables.
3. Preheat oven to 400°. Line a rimmed baking sheet with aluminum foil, and rub generously with 2 tablespoons oil to prevent tofu from sticking. Spread tofu in a single layer on baking sheet. Bake tofu in lower third of oven for 10 minutes. Remove, and carefully turn tofu pieces over with a thin spatula. Bake another 10 minutes, remove and turn again. Bake another 5 minutes.
4. Meanwhile, in a large skillet over medium-high heat, heat 1 tablespoon oil. Add garlic and mushrooms; sauté 5–6 minutes or until mushrooms are tender and liquid has cooked off. Remove mushrooms to a plate, and set aside. Add remaining 1 tablespoon oil to same skillet, and reduce heat to medium. Add cabbage and sauté, stirring often, for 8 minutes. Add sliced zucchini and salt to skillet with cabbage. Continue to sauté until cabbage begins to brown and zucchini is tender but still bright green, about 8 minutes.
5. To serve, divide hot quinoa among bowls. Top with piles of cabbage and zucchini mixture, mushrooms, baked tofu, avocado and kimchi. Drizzle 2 tablespoons Citrus Soy Dressing over each serving and sprinkle with sesame seeds.

PER SERVING (1½ cups): 472 cal, 17g fat (9g mono, 6g poly, 2g sat), 0mg chol, 573mg sodium, 56g carb (8g fiber, 8g sugars), 18g protein

This recipe is provided by New Hope Network. I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people. Recipe Credit: New Hope Network and Jane Burnett, RD. Photography Credit: Jennifer Olson. #NewHopeInfluencer