Spicy Vegan Protein Bowl

 

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A post shared by Haggai Leffler - The Vegan Athlete (@haggai_leffler) on Jul 29, 2019 at 2:25am PDT

Since the first day of the blog, I've naturally received many questions about veganism and sports.

One question that has come up repeatedly over the years is: what are my protein sources, and do I have a protein deficiency?

As for the latter question—No! I definitely don't have a protein deficiency 😉

And regarding the first question—my protein sources are: legumes, seeds, and whole grains.

Soy is a wonderful protein source that can be used to prepare various dishes like tofu, which contains a high amount of quality protein.

Sometimes I like to treat myself by preparing a nourishing protein bowl like the one you see here.

Why a protein bowl?

Because this innocent and beautiful bowl contains no less than 31g of high-quality protein.

It's perfect for hypertrophy or a cutting phase.

The protein in this bowl comes, of course, from the tofu, the edamame, and there's even a bit of protein in the rice noodles.

A bit more about the protein bowl:

This bowl features spicy tofu and bok choy seasoned with curry.

The rice noodles, edamame, and steamed vegetables are unseasoned to balance the bold curry flavors.

This bowl is a suggestion for combining protein, vegetables, and carbohydrates. You can swap the vegetables as you wish, choose your preferred carb source, and use any curry paste you like.

I used red curry paste, but you can easily substitute it with another one, like yellow curry.

Note on rice noodle calories: 100g of uncooked rice noodles can be around 400 kcal, so I recommend weighing them before cooking and being mindful of the portion size.

I used firm tofu, but you could also use a softer texture if you prefer.

To dilute the curry paste into a sauce, I used soy sauce, but you can also use water.

Nutritional values by clinical dietitian and fitness coach Noam Bechar:

A 270g serving of the protein bowl contains:

457 kcal

31g protein

44g carbs

17g fat

Looking for more beautiful protein bowls?

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Protein Bowl

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31g protein in a single bowl

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\t\t\t Prep time 10 minutes\t\t

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\t\t\t Cook time 5 minutes\t\t

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\t\t\t Serving size 1 \t\t

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Ingredients

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For the sauce

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• \t\t\t\t\t\t\t\t\t\t1 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp \t\t\t\t\t\t\t\t\t\tcoconut oil \t\t\t\t\t\t\t\t\t\t10 ml \t\t\t\t\t\t\t\t\t
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• \t\t\t\t\t\t\t\t\t\t1 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\tclove \t\t\t\t\t\t\t\t\t\tgarlic \t\t\t\t\t\t\t\t\t\tminced \t\t\t\t\t\t\t\t\t
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• \t\t\t\t\t\t\t\t\t\t4 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp \t\t\t\t\t\t\t\t\t\tsoy sauce \t\t\t\t\t\t\t\t\t
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• \t\t\t\t\t\t\t\t\t\t1/2 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp \t\t\t\t\t\t\t\t\t\tred curry paste \t\t\t\t\t\t\t\t\t\t10g \t\t\t\t\t\t\t\t\t
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The Rest

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• \t\t\t\t\t\t\t\t\t\t100 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\tg \t\t\t\t\t\t\t\t\t\ttofu \t\t\t\t\t\t\t\t\t\tdiced \t\t\t\t\t\t\t\t\t
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• \t\t\t\t\t\t\t\t\t\t1 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\tbok choy \t\t\t\t\t\t\t\t\t\thalved lengthwise \t\t\t\t\t\t\t\t\t
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• \t\t\t\t\t\t\t\t\t\t50 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\tg \t\t\t\t\t\t\t\t\t\tthin rice noodles \t\t\t\t\t\t\t\t\t\tsoaked in boiling water until soft and drained \t\t\t\t\t\t\t\t\t
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• \t\t\t\t\t\t\t\t\t\t50 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\tg \t\t\t\t\t\t\t\t\t\tsoybeans - edamame \t\t\t\t\t\t\t\t\t\tthawed \t\t\t\t\t\t\t\t\t
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• \t\t\t\t\t\t\t\t\t\t1 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcup \t\t\t\t\t\t\t\t\t\tsteamed vegetables \t\t\t\t\t\t\t\t\t\tIn the video I used microwave-steamed beets and pumpkin \t\t\t\t\t\t\t\t\t
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• \t\t\t\t\t\t\t\t\t\t1 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp \t\t\t\t\t\t\t\t\t\tsesame seeds \t\t\t\t\t\t\t\t\t\tblack and white \t\t\t\t\t\t\t\t\t
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• \t\t\t\t\t\t\t\t\t\t2 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\tshiitake mushrooms \t\t\t\t\t\t\t\t\t\tshiitake \t\t\t\t\t\t\t\t\t\tsoaked in boiling water for about half an hour and drained \t\t\t\t\t\t\t\t\t
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Instructions

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   In a wide pot, pour the coconut oil, garlic, and curry paste and fry for 2-3 minutes while stirring. This step \"opens up\" the spices.

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   Add half of the soy sauce and mix until a thick, smooth sauce forms. If there are still lumps, add a little water and continue stirring.

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   Add the tofu cubes and continue frying for a few minutes.

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   Flip the tofu cubes and continue frying for another 2-3 minutes until the sauce dries slightly on the tofu.

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   Using a fork, remove the tofu cubes from the pan and set aside.

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   Add the remaining soy sauce and mix well until a thick, smooth sauce forms. If needed, add a little water to smooth it out.

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   Place the bok choy onto the sauce and continue frying for 2-3 minutes.

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Assemble the Hub Protein Bowl

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   In a deep bowl, arrange the rice noodles, tofu, bok choy, edamame, steamed vegetables, and shiitake mushrooms.

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   Sprinkle sesame seeds over the tofu and vegetables and serve with lime.

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