Tofu Thai Bowl
A vibrant Thai‑inspired bowl that combines smoky roasted red pepper with a silky coconut‑milk sauce and sautéed tofu. Fresh basil, lemon juice, and herb‑infused quinoa add bright, aromatic notes for a quick, protein‑rich dinner.
Recipe by Tulika | High-Protein Healthy Recipes 🫀✨· Structured by ReelsMeals
From: Instagram(view original)
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Cooking context
20 min estimated total time for 2 servings.
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Ingredients
- 1 red bell pepper
- 1 cup coconut milk
- 2 cloves garlic
- 7 1/10 oz mushrooms
- 7 1/10 oz firm tofu
- 1 tsp red chilli powder
- to taste salt
- to taste black pepper
- 1 lemon
- 2 tbsp fresh basileaves
- 1 cup herb quinoa
Instructions
- 1Preheat a grill or broiler to high heat. Place the whole red bell pepper on the rack and roast until the skin is completely charred, about 8‑10 minutes, turning occasionally.
- 2Transfer the roasted pepper to a bowl, cover with plastic wrap for 2 minutes, then peel off the charred skin, remove seeds, and set the flesh aside.
- 3In a blender, combine the peeled roasted pepper flesh with 1 cup of coconut milk. Blend until smooth and set the sauce aside.
- 4Heat 1 tablespoon of oil in a large skillet over medium‑high heat. Add the minced garlic and sauté for 30 seconds until fragrant.
- 5Add the sliced mushrooms to the skillet and sauté for 2‑3 minutes until they begin to soften and release moisture.
- 6Stir in the cubed firm tofu and continue to sauté for another 3‑4 minutes, allowing the tofu to develop a light golden crust.
- 7Pour the blended coconut‑pepper sauce over the garlic, mushrooms, and tofu. Stir to coat everything evenly.
- 8Season the mixture with 1 teaspoon red chilli powder, salt, and black pepper to taste. Mix well.
- 9Reduce the heat to low and let the sauce simmer gently for 2‑3 minutes, allowing the flavors to meld.
- 10While the sauce simmers, prepare the herb quinoa according to package instructions (typically 1 cup quinoa with 2 cups water, simmered 15 minutes). Fluff with a fork once cooked.
- 11To serve, divide the cooked herb quinoa between two bowls. Spoon the creamy tofu‑pepper mixture over the quinoa.
- 12Finish each bowl with a drizzle of fresh lemon juice, a sprinkle of chopped fresh basil, and any additional herbs you like.
- 13Enjoy the dish immediately while hot.
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Frequently asked questions
- How long does it take to make Tofu Thai Bowl?
- About 20 minutes in total: 10 minutes of prep and 10 minutes of cooking.
- How many servings does this Tofu Thai Bowl recipe make?
- This recipe makes 2 servings as written; ingredient quantities on this page can be scaled.
- Where does this Tofu Thai Bowl recipe come from?
- It was shared by Tulika | High-Protein Healthy Recipes 🫀✨ on instagram.com. ReelsMeals structured the original post into this step-by-step card; the original is linked above.