Tofu Stir-Fry Buddha Bowl (with Step-By-Step Prep)

I’m thrilled to share the very first guest recipe on my new site, by a brand new contributor – Health by Emily

Emily Rykaczewski is a graduate dietetics student who is working towards accreditation as a registered dietitian and a MS degree in dietetics.

She also happens to be as savvy with her camera as she is in the kitchen, and the pics on display today will prove  that.

Let’s take a look at the awesome recipe she came up with for me!

Tofu Stir-Fry Buddha Bowl


Tofu may be one of the most underrated proteins on the market. Well prepared tofu can be a great addition to any dish. There are multiple forms of tofu include silken, soft, firm, and extra firm. The firmer the tofu the less water it contains. Therefore it becomes more nutrient dense (ie. higher amount of protein per serving). Firm and extra firm tofu are ideal for stir-fry’s due to their ability to stay together.

Some tofu varieties comes fortified with vitamins! This American brand is fortified with B2, B6, B12, & D – crucial vitamins for people that don’t eat fish or meat!


  • 1 package of tofu (12 oz ~)
  • 1 cup of brown rice
  • 1 cup of mushroom
  • 1 cup of sugar snap peas
  • 1 yellow bell pepper
  • 1 cup of chopped onion
  • 1 cup chopped kale
  • 4 garlic cloves
  • 7 tablespoons of reduced sodium soy sauce
  • 1 ½ tablespoons of olive oil



  1. Drain tofu and squeeze with paper towels to soak up excess liquid. (The more liquid that is drained the more flavor will be absorbed).
  2. Chop tofu into cube pieces and place on a tray.
  3. Mince 2 cloves of garlic and mix with 5 tablespoons of reduced sodium soy sauce.
  4. Drizzle mixture onto tofu and cover completely.
  5. Set aside to let flavor marinate for at least an hour (not necessary but definitely pumps up the flavor)



  1. Boil brown rice. Once done remove and place in bowl.
  2. Chop onion, yellow bell pepper, and kale (finely), and mince 2 cloves of garlic.
  3. Put ½ tablespoon of olive oil, 1 of the cloves of minced garlic, and sugar snap peas in pan on medium heat; Sauté and remove from pan and place in bowl once done.
  4. Put ½ tablespoon of olive oil, chopped onion, yellow bell pepper, kale, mushrooms, and last clove of minced garlic; Sauté and remove from pan and place in bowl once done.
  5. Increase heat of pan and add ½ tablespoon of olive oil. Add tofu to pan and sauté. Remove from pan and place in bowl once done.


  1. Construct Buddha bowl by placing rice in bottom of the bowl. Add tofu, sautéed veggies, and sugar snap peas in perimeter of bowl.
  2. Enjoy!



Special thanks again to Emily aka Health By Emily for being the first guest recipe post on my brand new website and bringing to the table ( pun intended) a piece that really is worthy of the honour.

If you like what you see give her a follow on Instagram and comment below, maybe we can convince her to share a few more recipes in the future 😉

Until next time,

Andy ” Andy The RD” De Santis RD MPH