Save to Pinterest This Tofu Egg Roll in a Bowl is a vibrant, high-protein, plant-based meal that captures all the savory, umami-rich flavors of a classic egg roll without the wrapper. Packed with sautéed tofu, crisp cabbage, tender kale, and sweet carrots, it is a fast and healthy dinner solution that comes together in just 30 minutes.
Save to Pinterest By pan-frying the tofu until golden and tossing it with a medley of fresh vegetables and a ginger-garlic sauce, you create a satisfying deconstructed dish. The combination of textures—from the firm tofu to the tender-crisp greens—makes every bite exciting.
Ingredients
- Tofu: 400 g (14 oz) extra-firm tofu (pressed and cubed), 1 tbsp cornstarch, 1 tbsp neutral oil.
- Vegetables: 2 cups green cabbage (thinly sliced), 1 cup kale (stemmed and sliced), 1 cup spinach (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, extra 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
Pressing the tofu well before cooking is the most important step for achieving a firm, crispy texture. Removing excess moisture allows the cornstarch to create a better crust during pan-frying.
Varianten und Anpassungen
You can easily customize the greens by swapping kale for bok choy or napa cabbage. For an extra crunch, top the finished bowl with crushed peanuts or crispy wonton strips, though keep in mind wonton strips are not gluten-free.
Serviervorschläge
To make this a heartier meal, serve the tofu and vegetable mixture over a base of cooked brown rice, quinoa, or rice noodles. The extra grains are perfect for soaking up any remaining savory sauce.
Save to Pinterest This Tofu Egg Roll in a Bowl is a delicious way to enjoy healthy, Asian-inspired flavors at home. Whether you are looking for a high-protein lunch or a quick weeknight dinner, this one-pan meal delivers on both nutrition and taste.
Common Recipe Questions
- → Why should I press the tofu before cooking?
Pressing tofu removes excess moisture, allowing the cornstarch coating to create a crispy, golden exterior. This prevents sogginess and gives you that satisfying crunch in every bite.
- → Can I make this bowl gluten-free?
Absolutely. Simply substitute regular soy sauce with tamari, which is naturally gluten-free. All other ingredients are naturally gluten-free, making this an easy dietary adjustment.
- → What can I serve with this tofu bowl?
This bowl is delicious on its own, but you can add cooked brown rice, quinoa, or rice noodles for extra heartiness. Crushed peanuts or crispy wonton strips also add wonderful texture.
- → How long will leftovers keep?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave, though the tofu will lose some of its crispiness upon reheating.
- → Can I substitute the vegetables?
Yes. Bok choy, napa cabbage, broccoli, or snap peas work beautifully. The key is maintaining a mix of textures and colors while keeping quick-cooking vegetables that stay vibrant when stir-fried.
- → Is white pepper necessary?
White pepper provides traditional Asian flavor without visible specks. Black pepper works as a substitute, though white pepper has a slightly different, more earthy heat profile that complements the dish beautifully.