Shredded Tofu & Avocado Rice Bowl
Shredded tofu mimics chicken texture and soaks up flavor! This healthy, high-protein tofu avocado bowl makes a quick, balanced Asian-inspired lunch.
Servings 2 serves
Calories 796kcal
Ingredients
- 1½ tbsp olive oil or use 2 tbsp if needed; approx. 21g total
- 10.5 oz extra firm tofu finely shredded; approx. 300g
- 3 tbsp soy sauce reduced sodium if preferred; approx. 45ml
- 1 whole avocado medium size
- ½ cup red onion finely diced; approx. 70g
- 3 tbsp cilantro finely chopped; approx. 5g
- 1 lemon juiced; approx. 2–3 tbsp or 30–45ml juice
- ¼ cup plant-based mayonnaise approx. 60g
- ¼ tsp red pepper flakes optional
- salt small pinch
To serve
- 2 serves cooked brown rice warm; approx. 340g total
- 2 packs roasted seaweed snacks nori sheets; about 5g per pack
- Sushi ginger for serving
- Sesame seeds for garnish
- Cilantro extra, for garnish
Instructions
- Heat the olive oil in a medium skillet over medium heat. Add the shredded tofu and soy sauce. Cook for 7–10 minutes, stirring frequently, until golden and lightly crisped.
- Meanwhile, scoop the avocado flesh into a large bowl. Add the red onion, cilantro, lemon juice, mayonnaise, salt, and red pepper flakes (if using). Mash with a fork until mostly smooth and well combined.
- Add the cooked shredded tofu to the avocado mixture. Stir until fully incorporated.
- Divide the brown rice between serving bowls. Top each with the tofu-avocado mixture.
- Garnish with sushi ginger, sesame seeds, and extra cilantro. Serve immediately with roasted seaweed snacks on the side for scooping.
Notes
Nutrition info includes rice and seaweed snacks; excludes optional toppings.
Nutrition
Calories: 796kcal | Carbohydrates: 70g | Protein: 22g | Fat: 49g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 19g | Sodium: 1790mg | Potassium: 1073mg | Fiber: 13g | Sugar: 6g | Vitamin A: 326IU | Vitamin C: 42mg | Calcium: 108mg | Iron: 5mg