Nutrition By Mia

Peanut Tofu Bowl + Soy 101

soy connection united soybean boardThis post is sponsored by Soy Connection and the United Soybean Board but all opinions are my own.

If you are looking for a simple and satisfying plant-based meal packed with protein, look no further than this peanut tofu bowl. Not only is it made with a rainbow of produce like red cabbage, carrots and red bell pepper, it’s packed with plant protein from tofu, edamame and peanuts.

I encourage my clients to try going plant-based at least once a week for health and the environment. A plant-based diet has been linked to better weight management and reduced risk of certain chronic diseases like heart disease and type two diabetes. This bowl is a great place to start with the star of the meal being soy-based ingredients.

All about soy:

Soy is a complete plant-based protein that has all nine essential amino acids your body needs in the recommended amounts, making it comparable to animal protein. Protein from plant- and animal-based foods play a vital role in global nutrition. Soy is not only a versatile ingredient, its naturally gluten-free and a source of folate, potassium and fiber. It is also heart healthy! Both soybean oil and soy protein carry an FDA heart health claim, confirming soy’s ability to reduce the risk of coronary heart disease.


By buying U.S. grown ingredients, you are helping to lower the carbon footprint associated with food production by shortening the distance from the farm to your fork. The more than 515,000 American soybean farmers are focused on being good stewards of natural resources and have been utilizing sustainable practices on their farms for years. U.S. soybean production benefits from robust conservation programs to reduce soil erosion and protect water quality.

SOY CONNECTION UNITED SOYBEAN BOARD

What are soy-based ingredients and how to use them:

• Tempeh and tofu: versatile soy proteins that you can work into sweet or savory recipes.

• Edamame: great in salads or as a snack offering complete plant-based protein

• Miso: a flavorful addition to soup and homemade dressings.

• Soybean oil: the most widely used edible oil in the US and is commonly labeled as vegetable oil. It has a neutral flavor, so it’s great for baking, frying and sautéing because it allows other ingredients to shine. It also blends well with other fats and oils and is a common ingredient in salad dressings, sauces and baked goods.

• Soymilk: a high protein plant-based milk you can add to oatmeal or smoothies.

• Soy protein powder: a plant-based protein powder alternative to dairy.

• Soy nut butter: a nut butter alternative to peanut butter.

• Soy sauce: a flavorful condiment made with fermented soybeans.

What is your favorite way to incorporate soy? Enter the Soy Delish Recipe Contest this August for a chance to win a $250 gift card HERE and share your recipe on social media with #SoyDelishRecipeContest!

soy connection united soybean board SOY CONNECTION UNITED SOYBEAN BOARD

Peanut Tofu Bowl

Print Recipe
Prep Time 10 mins
Cook Time 5 mins
Total Time 15 mins
Servings 1

Ingredients
  

Bowl:

  • 1/2 cup brown rice, cooked
  • 3 oz. firm tofu, pressed and cubed
  • 1/2 cup shelled edamame
  • 1/2 red bell pepper, thinly sliced
  • 1/4 cup shredded carrot
  • 1/4 cup shredded red cabbage
  • Fresh cilantro and green onion to taste
  • 1/2 tsp sesame seeds
  • 2 tsp soybean oil (also known as vegetable oil)

Sauce:

  • 1 tbsp peanut butter
  • 1 tsp soy sauce
  • 1 tsp honey
  • 1 tsp soybean oil (also known as vegetable oil)
  • Pinch of red pepper
  • Water to thin as needed

Instructions
 

  • Cook rice according to package instructions and transfer to a serving bowl.
  • Warm oil in a medium skillet over medium-high heat and add tofu. Cook tofu until brown and slightly crisp, about 2-3 minutes on each side. Transfer to the serving bowl with remaining bowl ingredients.
  • In a medium mixing bowl, whisk together sauce ingredients until uniform and drizzle over salad.