High Protein Vegan Tofu and Cabbage Egg Roll Bowl

This High Protein Vegan Tofu and Cabbage Egg Roll Bowl combines crunchy veggies with Asian flavors for a satisfying and flavor-filled meal. Packed with healthy plant-based protein, it’s a go-to meal for quick weeknight cooking.

If you like the way this recipe looks, you’ll also love: 10 Minute Asian Shiitake Power Bowl, Oil-Free Asian Quinoa Fried “Nice” Rice, 5-Minute Adzuki Bean Salad with Oil-Free Asian Peanut Dressing, and Plant-Based Oil-Free “Happy” Black Fried Rice.

Get Plant-Based Protein: Crumbled Tofu is a Blank Canvas

Crumbled tofu has become one of my secret weapons in creating vegan versions of classic meat-containing recipes. Using extra firm, high-protein tofu, the texture resembles that of ground meat. However, unlike ground meat, tofu is high protein, high in fiber, has zero cholesterol, and no minimal saturated fat. It is a healthy, plant-based vegan substitute for tons of recipes.

For this recipe, traditionally ground pork would be used. However, the tofu soaks up all of the flavors of the stir-fry to create a healthier, lighter dish. You can use the same crumbled tofu trick for Smoky Tofu Black Bean Plant-Based Protein Tacos and Oil-Free Garden Vegetable Tofu Breakfast Scramble.

How to Add Healthy Asian Flavor to Vegan Recipes…Without Oil, Fat, and Sugar

One of the reasons I love tofu is that it is a neutral base for adding other flavors. In this plant-based tacos recipe, Asian flavors are added with onion, garlic, ginger, red chili flake, rice vinegar, tamari, and Sriracha. By using fresh aromatics and a few wholesome condiments, you can impart natural, healthy flavor without loading up on empty calories from oil, cream, or refined sugars.

Water Chestnuts and Other Egg Roll Bowl Variations

Water Chestnuts add a delicious, authentic, crunchy texture to this plant-based vegan egg roll bowl. Commonly found in Asian recipes, you will find canned water chestnuts in the Asian foods aisle of your grocery. For other crunchy options, you can add pickled radishes, sliced daikon, jicama, Jerusalem artichokes (aka sunchokes), or a school of Kimchi.

Whole Foods, Plant-Based Garnishes for your Vegan Egg Roll Bowl

Part of the fun of this oil-free, plant-based egg roll bowl are all of the fun garnishes you can serve with it. For extra crunch, sprinkled with toasted sesame seeds, chopped roasted cashews, or a side of brown rice crackers. If you want more heat, enjoy with a spicy red chili sauce (like sriracha or Sambal) or thinly sliced Fresno peppers. For a bit of funk, try this with a scoop of kimchi, warm sauerkraut, or pickled vegetables.

Stir-Fry: The Secret to Quick Weeknight Meals

If it’s a busy weeknight, and you’re looking to get dinner on the table quickly, stir-fry is your go-to answer. Stir-fry recipes inherently cook very quickly. However, you’ll want to spend the first 10 minutes or so prepping your ingredients. For this recipe, have your tofu crumbled and onion chopped before you start cooking.

The high heat and constant stirring of a stir-fry helps cook everything very quickly. You’ll want to use a good quality non-stick pan (I recommend ceramic) or wok to create that high heat. Once that first ingredient hits the pan, it’s about 10-15 minutes for the stir-fry to be done and on the table.

You can enjoy this High Protein Vegan Tofu and Cabbage Egg Roll Bowl on its own. Or, enjoy with steamed black rice, pink rice, quinoa, or another wholegrain.

You’ll Love this High Protein Vegan Tofu and Cabbage Egg Roll Bowl :

How can a recipe that is so easy be so full of flavor? You’ll love this recipe for so many reasons:

• Easy to make
• Satisfying
• Budget-Friendly
• Kid-Friendly
• Great Weeknight Dinner
• Packed with Plant-Based Protein

Chef Katie’s Oil-Free Plant-Based Cooking Tips:

Tamari vs. Soy Sauce:  Tamari is the gluten-free version of soy sauce.  Use it in this recipe to ensure a gluten-free recipe.  If gluten isn’t a concern for you, you can use either tamari or soy sauce.

Oil-Free:  I’m on a mission to get rid of empty calories.  The filling for these potato tacos are cooked without oil.  You simply don’t need.  Be sure to also use oil-free tortillas. 

Oil-Free Vegan Tofu and Cabbage Egg Roll Bowl

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High-Protein Vegan Tofu and Cabbage Egg Roll Bowl

This Oil-Free Vegan Tofu and Cabbage Egg Roll Bowl combines crunchy veggies with Asian flavors for a satisfying and flavor-filled meal. Packed with healthy plant-based protein, it's a go-to meal for quick weeknight cooking.

Course Dinner, Entree, Lunch

Cuisine Asian, Chinese, Gluten-Free, Healthy, Plant-Based, Vegan, Vegetarian

Keyword 30 minutes or less, asian, cabbage, crunchy, oil-free, one pot meal, plant-based, protein, quick, stir-fry, tofu, water chestnuts, wfpb

Total Time 30 minutes minutes

Servings 3

Calories 306kcal

Ingredients

• 1 16-ounce package extra-firm high protein tofu
• 1 bunch 6 medium scallions, green and white parts divided
• 1/2 cup diced red onion
• 2 teaspoons fresh ginger minced or grated
• 1 12-ounce bag coleslaw (mix of green cabbage, red cabbage, and carrots)
• 5 cloves garlic minced or grated
• 1 tablespoon sriracha
• 2 tablespoons tamari
• 1 tablespoon unseasoned rice wine vinegar
• 1 8-ounce can sliced water chestnuts, drained and rinsed
• Toasted sesame seeds and Sriracha to garnish

Instructions

• To make the Tofu and Cabbage Egg Roll Bowl: Open the package of tofu and drain off the water. Place the tofu in a small bowl and use your hands to crumble into small pieces. Crumble until the texture looks like ground meat. Set aside
• Heat a large, wide non-stick pan or wok over medium-high heat.
• While the pan pre-heats, thinly slice the scallions and set the green slices aside (you’ll use them later to garnish). Dice your onion and mince the ginger.
• Add the white scallion slices, red onion, and ginger to the pan. Saute, stirring often, until then start to soften 2-3 minutes.
• Add the coleslaw and garlic. Saute, stirring often, until the cabbage starts to wilt, about 3-5 minutes.
• While you’re sauteing, you can drain, rinse, and slice the water chestnuts.
• Add the crumbled tofu. Saute, stirring often, to release the moisture in the pan. Cook until the mixture is quite dry – it will start to stick to the bottom of the pan. The cabbage should be tender but still have some crunch.
• Add the sriracha, tamari, and rice wine vinegar. Cook 1 more seconds, stirring well to combine everything.
• Turn off the heat and add the water chestnuts.
• Garnish with the green sliced scallions, toasted sesame seeds, and extra sriracha.
• Serve immediately and enjoy!

Notes

Yield: About 7 cups

Nutrition Facts

3 servings per recipe

Amount per serving, not including rice crackers or garnishes

Shopping and Gear List

• SENSARTE Nonstick Ceramic Frying Pan Skillet
• KA-ME Gluten-Free Original Rice Crunch Crackers 3.5 oz
• Organicville Siracha Sauce, 18.5 oz
  

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