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Nutrition
Tofu Miso Bowl Recipe
Try this comforting and nourishing dish that's simple to prepare and is full of vibrant flavour.
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Tofu miso bowl is a vibrant, nourishing dish that combines the rich umami of miso with the freshness of grilled vegetables and the protein-packed goodness of tofu. With its balance of textures—crunchy peanuts, tender tofu, and zoodles—this bowl offers a satisfying and wholesome meal that’s both light and filling. The miso dressing adds a savoury, slightly tangy kick that brings everything together.
This recipe for one is perfect for a variety of occasions: enjoy it as a healthy lunch, a quick dinner, or even as a post-workout meal for recovery. Packed with plant-based protein and fibre, it’s a great option for anyone looking for a vegetarian or vegan-friendly meal that’s full of flavour and nutrients.
We consulted with Dr. Lakshmi Kilaru, Head Nutritionist at UR.Life, who graciously shared this miso bowl recipe.
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04
serves
7231.5
calories
10
minutes
3/10
simplicity
For Miso Dressing
011 tbsp miso
022 tsp rice vinegar
032 tsp sesame oil
041 tsp sugar
- ½ cup medium zucchini noodles (zoodles)
- ½ cup broccoli
- ½ cup sliced mushroom
- ¼ cup sliced red pepper
- 2 tbsp spring onions
- 2 tbsp peanuts
- 30 grams miso paste
- 40 grams tofu
Easy Steps
01Heat a grill pan or a regular pan over medium heat.
02Grill the broccoli, mushrooms, and red pepper until lightly charred and tender, about 4–5 minutes per side. Set aside.
03Crumble the tofu into small pieces using your hands or a fork.
04Heat a non-stick skillet over medium heat. Add the crumbled tofu and sauté for 3–5 minutes until it’s lightly golden. Set aside.
05In a small bowl, whisk together the miso paste, rice vinegar, sesame oil, and sugar until smooth and well combined.
06Take a large mixing bowl and combine the grilled broccoli, mushrooms, red pepper, and crumbled tofu.
07Add the zoodles and mix well.
08Pour the miso dressing over the mixture and toss to coat everything evenly.
09Top with sliced spring onions and peanuts for crunch.
10Serve immediately, either warm or at room temperature.
Nutritive Value
- Carbohydrates:22.2g
- Protein:11.2g
- Fat:23.5g
- Fibre:5g
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