Air-Fried Tofu and Veggie Bowls
Air-fried tofu and veggie bowls are a delicious and diabetic-friendly meal option. Tofu provides a plant-based protein source that’s high in essential amino acids, while the combination of vibrant vegetables and a hearty grain base ensures you get all the nutrients you need for a balanced lunch.
Prep Time: 15 minutes
Cook Time: 25 minutes
Portions: 2 servings
Glycemic Index (GI): 25 (Low)
Glycemic Load (GL): 8 (Low)
Ingredients:
- 1 block firm tofu
- 1 cup mixed vegetables (e.g., broccoli, bell peppers, snap peas)
- 1 tablespoon olive oil
- 1 cup cooked brown rice or quinoa
- Salt and pepper, to taste
- Low-sodium soy sauce or tamari (for drizzling)
- Fresh herbs (e.g., cilantro or basil)
- Optional: lime juice, sesame seeds
Instructions:
- Prepare the Tofu:
- Drain and Press the Tofu: Drain the tofu and press it to remove excess moisture. You can use a tofu press or wrap the tofu in a clean kitchen towel and place a heavy object on top.
- Cut into Cubes: Once pressed, cut the tofu into bite-sized cubes.
- Preheat the Air Fryer:
- Preheat your air fryer to 375°F (190°C).
- Cook the Tofu:
- Toss with Olive Oil: Lightly coat the tofu cubes with a bit of olive oil to help them crisp up.
- Air Fry the Tofu: Place the tofu cubes in the air fryer basket in a single layer. Cook for about 15 minutes, shaking the basket halfway through for even cooking. The tofu should be crispy on the outside.
- Prepare the Vegetables:
- Chop the Vegetables: Wash and chop the broccoli, bell peppers, and snap peas into bite-sized pieces.
- Toss with Olive Oil: In a mixing bowl, toss the vegetables with olive oil, salt, and pepper.
- Cook the Vegetables:
- Air Fry the Vegetables: Once the tofu is done, add the mixed vegetables to the air fryer basket. Cook at 375°F (190°C) for about 10 minutes, shaking occasionally. The vegetables should be tender but still have a slight crunch.
- Assemble the Bowls:
- Add the Base: Start with a base of cooked brown rice or quinoa in each bowl.
- Top with Tofu and Vegetables: Add the air-fried tofu and vegetables on top.
- Add Flavor: Drizzle with low-sodium soy sauce or tamari, sprinkle with fresh herbs, and add a squeeze of lime juice or sesame seeds, if desired.
Enjoy these air-fried tofu and veggie bowls for a balanced, delicious, and nutrient-packed lunch that supports your health goals and helps maintain stable blood sugar levels!