Learning To Love Soy Part II: Tofu Buddha Bowl

I find that many people underestimate how valuable soy (and particularly tofu) is as a culinary tool to help increase plant-based protein intake.

Don’t believe that tofu is truly versatile enough to replace animal protein in a dish? An extra firm brick of tofu contains a comparable amount of protein and iron to 6 large eggs, for a similar cost per serving. Just in case you needed proof, pictured here is a gorgeous recipe featuring tofu as a plant-based alternative to animal protein.

Today’s post is one of two tofu-based recipes featured on my site and sponsored by Archer Daniels Midland. All opinions about soy are genuine and my own.

Tofu Stir-Fry Buddha Bowl

Recipe prepared by Emily Rykaczewski



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, including silken, soft, firm, and extra firm. The firmer the tofu, the less water it contains and the more protein per serving. Firm and extra firm tofu are ideal for stir-frys due to their ability to stay together.

Some tofu varieties also come 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 tofu (~12 oz)

5 garlic cloves, minced and divided

7 tablespoons reduced sodium soy sauce, divided

1 cup brown rice

1 yellow bell pepper, chopped

1 cup onion, chopped

1 cup kale, finely chopped

1 cup sugar snap peas

1 cup mushroom, sliced

1 ½ tablespoons olive oil

 Yield: 2 servings



  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 1-inch cube pieces and place on a tray.

  3. Mince 2 cloves of garlic and mix with 7 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 pumps up the flavor)

  1. Boil brown rice as per package instructions. Once done remove and place in bowl.

  2. Chop onion, yellow bell pepper, and kale (finely), and mince one clove of garlic. Set aside.

  3. Add 1 minced clove of garlic, add with ½ tablespoon olive oil, and sugar snap peas in pan on medium heat; sauté for 2-3 minutes; remove from pan and place in bowl once done.

  4. Put ½ tablespoon of olive oil, onion, yellow bell pepper, kale, mushrooms, and 1 last clove of minced garlic; sauté approximately 2-3 minutes, remove from pan and place in bowl once done.

  5. Increase heat of pan to high and add ½ tablespoon of olive oil. Add tofu to pan and sauté for 2-3 minutes. Remove from pan and place in bowl once done.

  1. Construct Buddha bowl by placing rice (to taste, recommend 1/2-1 cup cooked) in bottom of the bowl. Add 1/2 of the available tofu, sautéed veggies, and sugar snap peas in perimeter of bowl

  2. Enjoy!