Transport your taste buds to a tropical paradise with our Tropical Tofu Mango Bowl.
This vibrant dish combines the rich flavors of peanut tofu, the tangy sweetness of mango basil sauce, and the refreshing crunch of colorful vegetables.
Perfect for a light lunch or a satisfying dinner, this bowl is a nutritional powerhouse packed with protein, vitamins, and healthy fats.
Let’sdive into this delicious recipe that’s sure to become a favorite in your kitchen!
Why You’ll Love This Recipe:
Flavorful: A delightful blend of sweet, tangy, and savory flavors.
Nutritious: Packed with protein, vitamins, and healthy fats.
Versatile: Great for lunch or dinner.
Quick and Easy: Simple steps to a gourmet meal.
Nutritional Benefits: This Tropical Tofu Mango Bowl is a healthy and nutritious choice. Tofu provides a great source of plant-based protein, while mangoes add a boost of vitamin C and antioxidants. Basil, garlic, and peppers add essential vitamins and minerals, making this bowl a balanced and wholesome meal.
Tropical Tofu Mango Bowl
- 17 Feb 2025
- 0 Comments
Ingredients
Peanut Tofu
- 350 g Extra firm tofu cut into cubes
- 2 tbsp Cornflour
- 1/2 tsp Pepper
- Salt to taste
Sauce for Tofu
- 2 tbsp Tamari or Soy sauce
- 3 tbsp Apple Cider Vinegar
- 2 tbsp Maple Syrup
- 2 tbsp Smooth Peanut Butter
- 1 tsp Garlic Powder
Tomatoes
- 1 dozen Cherry Tomatoes halved
- 1 1/2 tsp Oil
Noodles
- 100 g Udon Noodles cooked al dente
Mango Basil Sauce
- 1 Alphonso/Kesar Mango peeled and puréed
- 1 Green Chili
- Pinch of sea salt
- Lemon Juice
- 1 1/2 cup Basil Leaves
- 1/4 cup Extra Virgin Olive Oil
- 3 Garlic Pods grated
Assembling
- 40 g Yellow Pepper julienned
- 40 g Red Pepper julienned
- Chili flakes
- Lemon wedges
- Fresh coriander
- Black sesame seeds roasted
Instructions
Prepare the Peanut Tofu
- Preheat the oven to 220°C (425°F).
- Toss tofu cubes with cornflour, pepper, and salt.
- Spread the tofu on a baking sheet and bake for 20-25 minutes until golden and crispy.
Make the Tofu Sauce
- In a bowl, whisk together tamari/soy sauce, apple cider vinegar, maple syrup, peanut butter, and garlic powder.
- Toss the baked tofu in the sauce until evenly coated.
Roast the Tomatoes
- Heat oil in a pan over medium heat.
- Add cherry tomatoes and cook until softened, about 5 minutes.
Prepare the Mango Basil Sauce
- In a blender, combine mango puree, green chili, sea salt, lemon juice, basil leaves, olive oil, and grated garlic.
- Blend until smooth and creamy.
Cook the Noodles
- Cook udon noodles according to package instructions until al dente.
- Drain and set aside.
Assemble the Tropical Tofu Mango Bowl
- In a bowl, place a portion of udon noodles.
- Top with peanut tofu, roasted cherry tomatoes, yellow and red peppers.
- Drizzle with mango basil sauce.
- Garnish with chili flakes, lemon wedges, fresh coriander, and roasted black sesame seeds.
Serving Suggestions:
- Enjoy as a main course for lunch or dinner.
- Pair with a side of fresh salad for a complete meal.
Tips and Variations:
- Adjust the number of green chilies in the sauce to suit your spice preference.
- Add other vegetables like snap peas or carrots for extra crunch.
- Substitute udon noodles with rice noodles or quinoa for a different twist.
Make-Ahead and Storage Tips: Prepare the components in advance and store them separately in airtight containers in the refrigerator. Assemble the bowl just before serving for the freshest taste. Leftover tofu can be stored for up to 3 days.
Our Tropical Tofu Mango Bowl offers a delicious and nutritious twist on a classic
favorite. With its vibrant flavors and healthy ingredients, this bowl is sure to become a staple in your meal rotation. Whether you’re looking for a quick lunch or a satisfying dinner, this recipe has got you covered. Give it a try and enjoy the tropical goodness in every bite!
We’d love to hear from you! Did you try this recipe? Share your experience or your own twist on the Tropical Tofu Mango Bowl in the comments below.
Don’t forget to check out our other healthy recipes and join our Facebook group “Eat Light for Indian Palates – Vegetarian” for more culinary inspiration!
Enjoy your flavorful and nutritious Tropical Tofu Mango Bowl!
