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).
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servings
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- 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
- 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
Ingredients
For the Citrus Soy Dressing
For the Bowls
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- Prepare Citrus Soy Dressing: Place all dressing ingredients in a jar with lid; close lid, and shake vigorously until blended. Refrigerate until needed.
- In a bowl, carefully toss tofu cubes with the gochujang; refrigerate from 30 minutes up to overnight. While tofu is marinating, prepare vegetables.
- 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.
- 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.
- 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 post was 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
