Crispy Air-Fried Tofu Bowls | MyFitnessPal

In contrast to with pan-frying or sautéing, air-frying tofu permits you to obtain a scrumptious crust on the surface with minimal fats. We use seasoned cornstarch to create a light-weight, crisp coating that yields to a creamy texture inside. Paired with brown rice, cucumber, avocado and a sweet-tart sauce, it’s a straightforward, spectacular vegan meal.

This recipe is an ideal candidate to throw in any additional veggies or frozen veggies you will have readily available. You too can bump up the protein content material by including shelled edamame, turning it right into a high-protein, veggie-packed meal.

Energetic time: quarter-hour | Complete time: 35 minutes

Crispy Air-Fried Tofu Bowls

Components

• 1 (16-oz./453g) package deal water-packed extra-firm tofu
• 1 tbsp toasted sesame oil
• 2 tsp cornstarch
• 1 tsp garlic powder
• 1/4 tsp salt
• Cooking spray
• 2 2/3 cups (280g) frozen brown rice
• 1 cup (120g) English cucumber, thinly sliced
• 1 medium avocado, thinly sliced
• 1/4 cup (20g) inexperienced onions, thinly sliced
• 1/4 cup (60g) candy chili sauce
• 2 tbsp unseasoned rice vinegar

Instructions

Minimize the tofu into 1-inch slices and organize on a double layer of paper towels. Prime with one other double layer of paper towels, place a plate on prime, and weigh it down with a heavy skillet. Let stand for quarter-hour to empty extra moisture. Take away the burden and paper towels, then reduce the tofu into 1-inch cubes and switch to a medium bowl. Drizzle with sesame oil and sprinkle with cornstarch, garlic powder, and salt; toss gently to coat.

Preheat the air fryer, if crucial, to 400°F. Coat the air-fryer basket with cooking spray and organize in as even a layer as potential (cook dinner in batches if wanted). Air-fry for 15–20 minutes, or till browned and crisp, pausing each 5 minutes to shake the basket and toss the tofu.

In the meantime, put together the rice based on package deal instructions. Divide about 2/3 cup rice amongst 4 bowls and prime every with cucumber, avocado, and inexperienced onions. Divide the tofu evenly among the many bowls.

In a small bowl, whisk collectively the candy chili sauce and rice vinegar. Drizzle evenly over every bowl earlier than serving.

Serves: 4 | Serving Dimension: 1 bowl

Vitamin (per serving): Energy: 396; Complete Fats: 16g; Saturated Fats: 3g; Monounsaturated Fats: 6g; Polyunsaturated Fats: 3g; Ldl cholesterol: 0mg; Sodium: 595mg; Carbohydrate: 49g; Dietary Fiber: 6g; Sugar: 7g; Protein: 15g

Vitamin Bonus: Potassium: 364mg; Iron: 7%; Vitamin C: 10%

Initially printed October 15, 2020; Up to date March 2026