Spicy Vegan Protein Bowl

Since the very first day of this blog, and quite naturally, I've been receiving many questions about veganism and sports.

One question that has come up consistently for several years is: what are my protein sources and do I get enough protein?

So, regarding the last question—no! I am definitely not lacking protein 😉

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

A wonderful source of protein is soy, which can be used to make various foods like tofu, which contains a high amount of high-quality protein.

Sometimes, I like to treat myself and prepare an indulgent 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.

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 about the protein bowl:

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

The rice noodles, edamame, and steamed vegetables are not seasoned at all to balance out the intense curry flavors.

This bowl is a suggestion for combining protein, vegetables, and carbohydrates. You can swap the vegetables as you wish, change the carbohydrate portion, and of course, use any curry you love.

I used red curry paste; you can certainly swap it for any other curry paste you enjoy, like yellow curry.

Note on the calories in rice noodles: 100g of uncooked rice noodles can be around 400 kcal, so I recommend weighing the noodles before cooking and not overindulging in them.

I used firm tofu, but you can 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 tap water instead.

Nutritional Values by clinical dietitian and fitness coach Noam Bechar:

A protein bowl portion weighing 270g contains:

457 kcal

31g protein

44g carbohydrates

17g fat

Want another serving of beautiful protein bowls?

Protein Bowl

31g protein in one bowl

Prep time 10 minutes

Cook time 5 minutes

Servings 1

Ingredients

For the Sauce

• 1 tbsp coconut oil 10 ml
• 1 clove garlic minced
• 4 tbsp soy sauce
• 1/2 tbsp red curry paste 10g

Everything Else

• 100 g tofu cut into cubes
• 1 bok choy halved lengthwise
• 50 g thin rice noodles soaked in boiling water until soft and drained
• 50 g soybeans - edamame thawed
• 1 cup steamed vegetables in the video I used microwave-steamed beets and pumpkin
• 1 tbsp sesame seeds black and regular
• 2 mushrooms shiitake soaked in boiling water for about half an hour and drained

Instructions

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

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

   

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

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

   

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

6. Add the remaining soy sauce and stir well until a thick, smooth sauce forms. If there are still lumps, add a little water and continue stirring.

7. Place the bok choy onto the sauce and continue to fry for 2-3 minutes.

   

Assemble the Protein Bowl

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

   

2. Sprinkle sesame seeds over the tofu and vegetables and add the lime.