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 lightweight, 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 further veggies or frozen veggies you’ve gotten readily available. It’s also possible to 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

Elements

• 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

Reduce the tofu into 1-inch slices and prepare on a double layer of paper towels. High 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 load and paper towels, then lower 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 needed, to 400°F. Coat the air-fryer basket with cooking spray and prepare in as even a layer as attainable (prepare 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 in accordance with 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 revealed October 15, 2020; Up to date March 2026