20 min prep20 min cookEasy

High-Protein Vegan Power Bowl

Crispy air-fried tofu, quinoa, edamame, and a zesty lean hummus dressing — completely plant-based

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A massive, filling vegan power bowl packed with crispy pan-seared tofu, fluffy quinoa, edamame, sweet corn, and crunchy red cabbage. A bright, zesty hummus-yogurt dressing ties it all together without the heavy oil. Perfectly balanced macros for plant-based eating — 430 calories, 35g of protein, and only 12g of fat.

📊Nutrition

Per serving

0kcalCalories

0gProtein

0gFats

0gCarbs

Crispy Tofu

150gExtra-firm tofu, pressed and cubedPressing the water out is mandatory for a meaty texture!
1 tbspLow-sodium soy sauce or tamari
1/2 tspSmoked paprika
1/2 tspGarlic powder
as neededZero-calorie cooking spray

Bowl Base & Veggies

40gDry quinoa (yields ~120g cooked)Keeping this portion controlled prevents carb overload
50gShelled edamameExcellent vegan protein
30gSweet corn kernels
50gCherry tomatoes, halved
50gCucumber, diced
a generous handfulFresh baby spinach

Lean Hummus Dressing

30g (about 2 tbsp)Traditional hummus
1 tbspFresh lemon juice
1-2 tbspWarm waterThins the hummus into a drizzleable dressing, eliminating the need for olive oil

👨‍🍳Method

Prep the Tofu

5 min

After pressing your extra-firm tofu for at least 15 minutes to remove excess moisture, cut it into small cubes. Toss the cubes in a bowl with the soy sauce, smoked paprika, and garlic powder until coated.

💡Press the tofu between paper towels under a heavy pan for at least 15 minutes. The drier the tofu, the crispier it gets!

Air Fry or Bake

15 min

Preheat your air fryer to 200°C (400°F) or oven to 210°C (415°F). Spray the tofu cubes lightly with zero-calorie cooking spray. Air fry for 12-15 minutes (or bake for 20-25 minutes), tossing halfway, until they are deeply golden and crispy on the outside.

💡Don't overcrowd the air fryer basket — spread the cubes in a single layer for maximum crispiness.

Cook the Quinoa

15 min

While the tofu cooks, rinse your dry quinoa thoroughly. Boil it in slightly salted water for about 15 minutes until the little tails pop out and the water is absorbed. Fluff with a fork and let it cool slightly.

Make the Lean Dressing

1 min

In a small cup, whisk together the 30g of hummus, fresh lemon juice, and 1 tablespoon of warm water. If it is still too thick to drizzle, add one more tablespoon of water.

💡The dressing should be thin enough to drizzle from a spoon but thick enough to coat the ingredients — aim for a yogurt-like consistency.

Assemble the Bowl

2 min

Build your bowl just like the beautiful photo! Start with the baby spinach as a base on one side. Arrange the cooked quinoa, crispy tofu cubes, edamame, corn, cucumber, and cherry tomatoes in neat sections.

Dress and Serve