Rainbow Tofu Bowl

I’m super excited to be sharing this guest post from Dylan Cutler of Phruitful Dish with you today.  Like Dylan, I also believe that food and exercise can be used as a form of medicine.  Eating a healthy diet and moving more is a great way to improve your health and even ward off disease.  And if you can enjoy beautiful and delicious food like this, sign me up!

This bowl only requires cooking one ingredient.  Who doesn’t love a quick and easy meal packed with nutrients?

Be sure to connect with Dylan on social media to get her latest recipes.  And leave a comment below and let me know what you think about this recipe!

Rainbow Tofu Bowl

In our hectic lives, finding balance can be challenging – especially when it comes to our food choices.

This meal balances nutrition, convenience, and visual pleasure. It packs a powerful punch of protein, including all 10 essential amino acids, with plant-based sources such as tofu, quinoa and kale. With the addition of colorful vegetables, this meal provides a variety of nutrients and minerals.  The bowl includes plenty of fiber, calcium, iron, magnesium, folate, vitamin B6, vitamin A, beta-carotene and lutein. Finally, avocado delivers a dose of monounsaturated fats to help keep our hearts healthy.

Now for the best part:

Everything can be made in advance and quickly thrown together for lunches or on busy weeknights.


Superfood Rainbow Tofu Bowl


½ package of tofu, extra firm, organic
1 tbsp coconut oil
1 cup or ½ cup quinoa, pre-cooked
3 large carrots, rainbow variety
½ avocado
lots of baby kale or spinach, organic
dressing of choice


Remove liquid from tofu by wrapping the tofu block in paper towel, placing in a bowl, and setting a heavy object on top of it (ex. canned goods). Let sit for 15 minutes.
While waiting, wash and prepare your greens, carrots and avocado. You can shred the carrots using a grater or a spiralizer.
Once tofu is pressed, remove from paper towel and chop into cubes.
Add 1 tbsp of coconut oil to a frying pan on medium-high heat.
Cook tofu in frying pan, carefully flipping each cube to crisp every side. Watch out for sizzling oil!
Arrange your ingredients in a bowl on top of a bed of greens.
Dress with your favorite salad dressing. I enjoy olive oil with balsamic vinegar.

Author Bio:

Dylan loves creating nutritious, superfood-packed recipes to share with women with polycystic ovary syndrome (PCOS) and others interested in plant-based, gluten-free eating.  As a PhD candidate in Vancouver, BC, she conducts research focused on women’s reproductive health and the impact of lifestyle changes. She believes food and exercise are two powerful, yet underutilized, forms of medicine.

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