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With approximately 33.5 grams of protein, this vegan bowl is the perfect high-protein meal. Tofu, black beans, rice, and veggies come together with a creamy cashew-based dressing to make this tasty vegan high-protein bowl.
Getting enough protein on a plant-based diet is a controversial topic. Hopefully this vegan bowl recipe will help you see how easy it can be to reach your required daily protein intake.
Why you’ll love this bowl
This high-protein vegan bowl:
- Has over 30 grams of plant-based protein
- Has a creamy vegan dressing
- Is not only vegan, but also gluten-free
- Is super tasty and flavorful
- Is very satiating
How much protein do you need?
The amount of protein that you need in a day really differs from person to person, so I can’t tell you exactly how much you need. It depends on whether you’re male or female, your height, your weight, your level of physical activity, and your body goals.
The Harvard Health Blog states that the Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. This is however just a general rule, and other factors may need to be considered. If you want to know for sure how much protein you should be consuming, you should consult with a health care professional.
*Scroll down to the recipe box below for full ingredient list with quantities and instructions.
Here is everything you will need to make this high-protein vegan bowl:
- Extra firm tofu: This will be baked with a mix of maple syrup, tamari, garlic powder, and cornstarch.
- Cooked brown rice
- Cooked black beans (you can use canned)
- Romaine lettuce
- Red bell pepper
- Frozen corn
- Spicy cashew dressing
There are separate components to prep for this high protein vegan bowl.
Start by soaking your cashews to soften them for the dressing.
Next, prep your tofu by cutting it into cubes. Then mix the other tofu ingredients in a bowl and mix in the tofu. Spread the tofu out on a baking sheet and bake.
While the tofu is baking, you will start prepping your veggies. To keep them oil-free, I cook the bell pepper and corn on the stove with some tamari. Mix until the pepper is softened and the corn is warm. Add some water if the veggies start to stick to the pan.
If they aren’t already cooked, cook your rice and beans.
Chop your lettuce and start adding everything to a bowl.
Blend the cashew dressing and pour ¼ cup over the bowl. Mix and enjoy!
- This bowl only requires 115 grams of tofu, but I suggest baking a whole block of tofu and saving the rest for another meal.
- I like to cook a large batch of dry black beans every week so I can use them for various meals throughout the week. If you don’t have any prepared, just use canned black beans.
Substitutions and adjustments
- Top your high-protein vegan bowl with some salsa and avocado.
- Swap the red bell pepper for a different bell pepper. You could also use a mix of different bell peppers.
- If you don’t want black beans, try pinto or red kidney beans.
- If you don’t like or don’t have brown rice, you can simply swap it with a different type of rice.
More vegan meals
- Salsa soup with rice and beans
- Vegan lentil shepherd’s pie
- Vegan mushroom stroganoff
- Lentil stew
- Vegan wild rice soup
- Vegan taco salad
- 3 bean chili
High-Protein Vegan Bowl
- ½ cup cooked brown rice
- ½ cup cooked black beans (use canned for simplicity)
- 1 cup chopped romaine lettuce
- ¼ cup spicy cashew dressing (tap link for the recipe)
- 115 grams extra firm tofu
- ½ tablespoon maple syrup
- ½ tablespoon tamari
- ¼ teaspoon garlic powder
- 1 teaspoon cornstarch
- 1 cup sliced red bell pepper
- ½ cup frozen corn
- ½ tablespoon tamari
- Water (if needed to prevent sticking)
- Slice your tofu into slabs about 1 cm thick then press them for 30 minutes to get out excess water. I wrap mine in a dish towel and place a stack of books on top. Start pre-heating your oven to 400 degrees Fahrenheit.
- Next, start soaking the cashews for the dressing. Tap the link above to get the recipe for the spicy cashew dressing.
- Once your tofu is pressed, slice each slab into cubes. In a bowl, mix the maple syrup, tamari, and garlic powder for the tofu. Mix in the tofu, then add the cornstarch and ensure that it fully coats the tofu.
- Spread the tofu cubes on a baking sheet lined with parchment paper to prevent sticking. Bake at 400 degrees Fahrenheit for 12 minutes, then flip and bake for another 12 minutes.
- Place the sliced red pepper, corn, and tamari for the vegetable mix in a pan on the stove. Cook on medium for about 10 minutes, until the vegetables are softened. Add a splash of water if they start to stick to the pan.
- Add all ingredients to a bowl.
- Blend your cashew dressing, then pour ¼ cup over your vegan bowl.
- Add some salsa and avocado if desired.
Nutrition information is an estimate generated from a nutrition calculator. There may be errors here or variations based on ingredients you use.