Best 3 Air Fryer Tofu Buddha Bowl Recipes
**Air Fryer Tofu Buddha Bowl: A Wholesome and Flavorful Meal**
Looking for a nutritious and delicious meal that's easy to make? Look no further than the Air Fryer Tofu Buddha Bowl. This vibrant dish features crispy tofu, roasted vegetables, quinoa, and a tangy dressing, all packed into a single bowl. The air fryer gives the tofu a crispy texture, while the roasted vegetables add a delightful mix of flavors and colors. The quinoa provides a hearty base for the bowl, and the dressing ties everything together with a zesty kick. With its perfect balance of protein, carbohydrates, and healthy fats, this Buddha bowl is a complete meal that will leave you feeling satisfied and energized.
**Recipes Included:**
1. **Air Fryer Tofu:** This recipe shows you how to achieve perfectly crispy tofu in your air fryer. With just a few simple steps, you'll have delicious tofu that can be used in a variety of dishes.
2. **Roasted Vegetables:** Learn how to roast a colorful array of vegetables, including broccoli, carrots, and bell peppers. These roasted vegetables are a versatile side dish that can be enjoyed on their own or added to salads, bowls, and wraps.
3. **Quinoa:** This recipe provides instructions for cooking fluffy and flavorful quinoa. Quinoa is a nutritious grain that is a good source of protein, fiber, and essential nutrients.
4. **Buddha Bowl Dressing:** Create a tangy and flavorful dressing to drizzle over your Buddha bowl. This dressing is made with a combination of olive oil, lemon juice, honey, and Dijon mustard.
5. **Assembling the Buddha Bowl:** Finally, learn how to assemble a beautiful and balanced Buddha bowl. Layer the tofu, roasted vegetables, quinoa, and dressing in a bowl, and enjoy a wholesome and satisfying meal.
AIR FRYER TOFU
Enjoy this crispy air fryer tofu recipe with any stir fry or salad. With a soy maple marinade and seasoned with garlic, ginger and sriracha.
Provided by Erin Clarke / Well Plated
Categories Dinner
Time 35m
Number Of Ingredients 9
Steps:
- Remove the tofu from the package and drain. With your hands, gently squeeze out as much water as you can without breaking or crushing the block. Lay the tofu flat on a cutting board so the longer edge is towards you, then cut it into four strips. Rotate the strips so that the wider (cut sides) are flat against the cutting board and cut them in half again those you have 8 strips total. Cut the strips crosswise into cubes that are about 1 inch in size (I end up with 5 cubes per strip).
- Line a cutting board or large plate with a clean tea towel (or similar lint-free kitchen towel) or paper towels. Spread the tofu cubes onto it in one layer and lay a second towel on top. Press gently but firmly and change out the towel as needed. The idea is to remove as much water from the tofu as possible.
- In a small bowl or large liquid measuring cup, stir together the soy sauce, vinegar, syrup, oil, garlic powder, ginger, and hot sauce.
- Place the tofu in a shallow baking dish or medium mixing bowl. Pour the soy sauce mixture over the tofu, then with your hand, toss gently to combine. Let the tofu sit for 15 minutes, tossing it again halfway through. Don't worry if a few bits crumble. Those will turn deliciously crispy.
- If you'd like to keep the tofu warm between batches, preheat your oven to 250 degrees F and line a baking sheet with parchment paper. Preheat the air fryer to 400 degrees F according to the manufacturer's instructions (for my air fryer, that is 3 minutes of preheat time).
- Just before cooking, sprinkle the corn starch evenly over the top of the tofu and toss to coat.
- Coat the basket of the air fryer with nonstick spray. Add the tofu in one layer, leaving a little space around the cubes so that they do not touch and the air can circulate (depending upon the size of your air fryer, you may need to cook it in two or three batches).
- Cook the tofu for 9 minutes, slide the basket out and shake it gently to toss the tofu, then continue cook for 2 to 4 additional minutes, tossing and checking it each minute, until the tofu is crisp and dark golden (the time will vary based on your air fryer; keep a close eye on it towards the end to make sure it doesn't burn). If desired, transfer the tofu to the baking sheet and keep warm in the oven while you finish the rest.
- Repeat with remaining tofu, discarding any excess marinade (if you have some crumbled bits of tofu in the bottom of the bowl, you can air fry those too). Enjoy!
Nutrition Facts : ServingSize 1 (of 4), Calories 96 kcal, Carbohydrate 9 g, Protein 7 g, Fat 4 g, SaturatedFat 1 g, Fiber 1 g, Sugar 4 g
AIR FRYER TOFU
These crispy tofu bites are great as a snack, a topping for a salad, or added to a stir-fry. You may have to cook these in two batches, depending on the size of your air fryer.
Provided by Bren
Categories 100+ Everyday Cooking Recipes Vegetarian Protein Tofu
Time 1h10m
Yield 4
Number Of Ingredients 5
Steps:
- Place tofu onto a plate lined with several paper towels. Cover with more paper towels and another plate. Set a 3- to 5-pound weight on top and press tofu for 30 minutes; drain and discard any accumulated liquid and cut tofu into 1/2-inch cubes.
- Combine soy sauce, olive oil, garlic, and sesame oil in a small bowl; mix well. Add tofu cubes and marinate for 15 to 20 minutes.
- Preheat an air fryer to 350 degrees F (180 degrees C).
- Place tofu in a single layer in the air fryer basket.
- Air fry for 5 minutes without shaking the fryer. Continue air frying, shaking occasionally, until browned, about 10 more minutes.
Nutrition Facts : Calories 121.5 calories, Carbohydrate 3.2 g, Fat 8.9 g, Fiber 1.4 g, Protein 9.2 g, SaturatedFat 1.3 g, Sodium 141 mg, Sugar 0.1 g
AIR-FRIED VEGAN TOFU BOWL
A filling, yummy air-fried tofu bowl that is good as a lunch or dinner, filled with Asian-inspired flavors.
Provided by LavenderCooks
Categories Everyday Cooking Vegetarian Main Dishes Tofu
Time 55m
Yield 4
Number Of Ingredients 14
Steps:
- Place tofu onto a plate and place another plate on top. Set a 3- to 5-pound weight on top. Press tofu for 20 to 30 minutes; drain and discard the accumulated liquid.
- Meanwhile, preheat the oven to 200 degrees F (95 degrees C) and an air fryer to 400 degrees F (200 degrees C) according to manufacturer's instructions.
- Cut the tofu into cubes by cutting it lengthwise and then cutting the thin tofu blocks into eight pieces. Roll them in 1 tablespoon cornstarch.
- Cook in the preheated air fryer until browned and crisp, about 10 minutes. Transfer to a baking sheet and keep warm in the preheated oven.
- Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add carrots, edamame, 1/4 teaspoon everything bagel seasoning, and a drop of soy sauce; cover, and steam until tender, 2 to 6 minutes.
- While the veggies are steaming, add remaining soy sauce, brown sugar, and chili oil to a pan and combine. Stir in remaining cornstarch to thicken, adding a bit of water if it's too thick. Bring to a simmer. Transfer the tofu to a bowl and coat it in the warm sauce. Sprinkle with remaining everything bagel seasoning.
- Add the cooked rice to a bowl, top with the veggies and tofu, avocado, and sprinkle with furikake and pepper flakes. Enjoy while warm.
Nutrition Facts : Calories 377.2 calories, Carbohydrate 46.6 g, Fat 16.8 g, Fiber 7.4 g, Protein 13.2 g, SaturatedFat 2.5 g, Sodium 1011 mg, Sugar 9.8 g
Tips:
- Choose firm or extra-firm tofu for the best texture. Extra-firm tofu holds its shape better when cooked in the air fryer and absorbs the marinade more easily.
- Press the tofu before marinating it. This helps to remove excess moisture and allows the marinade to penetrate more deeply.
- Use a variety of spices and herbs in your marinade. This will give the tofu more flavor.
- Don't overcrowd the air fryer basket. This will prevent the tofu from cooking evenly.
- Cook the tofu in a single layer. This will help the tofu get crispy on all sides.
- Shake the air fryer basket halfway through cooking. This will help the tofu cook evenly.
- Serve the tofu immediately. Tofu is best when served fresh from the air fryer.
Conclusion:
Air fryer tofu is a delicious and healthy way to enjoy this versatile plant-based protein. It's quick and easy to make, and it can be used in a variety of dishes. Whether you're looking for a simple snack or a hearty meal, air fryer tofu is a great option. With its crispy texture and savory flavor, air fryer tofu is sure to become a favorite in your kitchen.
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