Save to Pinterest Experience the nostalgic flavors of a classic egg roll in a healthy, deconstructed form with this Tofu Egg Roll in a Bowl. This vibrant, high-protein, plant-based dish is packed with sautéed tofu, crisp cabbage, tender kale, spinach, and sweet julienned carrots, all brought together by a savory, umami-rich sauce.
Save to Pinterest This Asian-inspired main dish offers an easy way to enjoy a nutrient-packed meal without the fuss of rolling or frying traditional egg rolls. It's a perfect balance of textures, from the golden-brown tofu cubes to the tender-crisp vegetables.
Ingredients
- Tofu: 400 g (14 oz) extra-firm tofu, pressed and cubed; 1 tbsp cornstarch; 1 tbsp neutral oil (sunflower or canola).
- Vegetables: 2 cups green cabbage, thinly sliced; 1 cup kale, stemmed and thinly sliced; 1 cup spinach, roughly chopped; 1 large carrot, julienned; 3 green onions, sliced; 2 cloves garlic, minced; 1 tbsp fresh ginger, grated.
- Sauce: 3 tbsp low-sodium soy sauce or tamari; 1 tbsp rice vinegar; 1 tbsp toasted sesame oil; 1 tsp maple syrup or agave; 1/2 tsp white pepper.
- Garnish: 1 tbsp sesame seeds; Chili flakes (optional); Extra sliced green onions.
Instructions
- Step 1
- Pat the tofu dry and cut into small cubes. Toss with cornstarch to coat evenly.
- Step 2
- Heat neutral oil in a large skillet or wok over medium-high heat. Add tofu and pan-fry until golden on all sides, about 6–8 minutes. Remove and set aside.
- Step 3
- In the same pan, add garlic, ginger, and green onions. Sauté for 1 minute until fragrant.
- Step 4
- Add cabbage, kale, and carrot. Stir-fry for 3–4 minutes until just tender but still vibrant.
- Step 5
- Add spinach and cook for 1 minute until wilted.
- Step 6
- In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, maple syrup, and white pepper.
- Step 7
- Return tofu to the pan. Pour the sauce over the tofu and vegetables. Toss gently until everything is well coated and heated through, about 2 minutes.
- Step 8
- Serve hot, garnished with sesame seeds, extra green onions, and chili flakes if desired.
Zusatztipps für die Zubereitung
Using a tofu press or several layers of paper towels to press the tofu well is the most important step for achieving a firm, crispy texture. A large nonstick skillet or wok is recommended to ensure even heat distribution and to prevent the ingredients from sticking while you stir-fry.
Varianten und Anpassungen
For a gluten-free version, simply use tamari instead of soy sauce and always check the labels on your other sauces. If you aren't a fan of kale, it can be easily swapped for napa cabbage or bok choy. For those wanting an extra crunch, topped the finished bowl with crushed peanuts or crispy wonton strips (note that wontons are not gluten-free).
Serviervorschläge
While this dish is satisfying on its own, you can add cooked brown rice, quinoa, or rice noodles to create a heartier meal. Always serve hot and don't skip the fresh garnish of sesame seeds and green onions to enhance the aromatic profile.
Save to Pinterest This Tofu Egg Roll in a Bowl is a delicious way to enjoy a balanced meal containing 240 calories, 12g of fat, 17g of carbohydrates, and 17g of protein per serving. It's a flavorful testament to how simple, plant-based ingredients can create a truly satisfying dining experience.
Questions & Answers
- → How do I get crispy tofu?
Press the tofu well to remove excess moisture, then coat cubes in cornstarch before pan-frying. Cook over medium-high heat for 6-8 minutes, turning occasionally until golden and crispy on all sides.
- → Can I make this gluten-free?
Yes, simply use tamari instead of soy sauce. All other ingredients are naturally gluten-free. Double-check your condiment labels to ensure they're certified gluten-free.
- → What vegetables work best?
Green cabbage, kale, spinach, and carrots create great texture and color contrast. You can swap kale for bok choy or napa cabbage, or add bell peppers and snap peas for more variety.
- → How long does this keep?
Store in an airtight container in the refrigerator for up to 4 days. The tofu will soften slightly when reheated. Reheat in a skillet over medium heat or in the microwave until warmed through.
- → Can I add more protein?
The tofu already provides 17g of protein per serving. For even more protein, serve over quinoa, add edamame, or sprinkle with crushed peanuts. You could also add shrimp or chicken if not vegan.
- → Is pressing tofu really necessary?
Yes, pressing tofu is crucial for achieving crispy texture. Removing the water allows the cornstarch coating to adhere properly and the tofu to brown rather than steam. Use a tofu press or wrap in paper towels with a heavy weight for 15-20 minutes.