Orange-Cayenne Tofu Bowl

14 90 313
Ingredients Minutes Calories
Prep Cook Servings
1 h 5 min 25 min 6
Orange-Cayenne Tofu Bowl
Health Highlights
A sweet and spicy meatless dish that's sure to leave you feeling satisfied.


1 block (12oz) Tofu, regular, extra firm (drained)
1 tsp Chili powder
1/2 tsp Cayenne pepper
1 dash Paprika, smoked (a pinch)
2 tsp Maple syrup, pure
1 tbsp Orange juice
1 tbsp Extra virgin olive oil
1 pinch Himalayan sea salt (to taste)
227 gm Japanese noodles, soba, dry (1 package)
6 head Baby bok choy
3 tbsp Sesame oil
1 bunch Green onion (sliced)
1/4 cup seeds Pomegranate seeds
1 whole orange(s) Orange peel (zest) (or half)


  1. Wrap tofu in a paper towel and place a flat, heavy object on top of it. Let sit 15 minutes to remove excess moisture.
  2. In a large shallow bowl, combine chili powder, cayenne, paprika, maple syrup, orange juice, olive oil, and salt.
  3. Slice tofu into 1/3-inch pieces and place in marinade. Stir gently to coat each piece and let marinate 30 minutes to one day.
  4. When ready to cook, preheat the oven to 425°F (220oC) and line a baking sheet with parchment paper.
  5. Arrange marinated tofu slices on a tray and bake for 25 minutes until golden brown.
  6. Meanwhile, cook soba noodles according to package instructions, drain, and divide between bowls.
  7. Cut off bottoms of bok choy, boil in water until fork-tender, and divide between bowls. Drizzle toasted sesame oil over top and sprinkle with salt.
  8. Divide tofu between bowls and garnish with scallions, pomegranate seeds, and orange zest. Dust with a touch of cayenne for additional flavor and spice.


Nutritional Highlights:

Tofu - a great source of plant-based protein and is an excellent source of iron and calcium

Nutrition Facts

Per Portion

Calories 313
Calories from fat 114
Calories from saturated fat 15.9
Total Fat 12.7 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 5.1 g
Monounsaturated Fat 5.2 g
Cholesterol 0
Sodium 419 mg
Potassium 512 mg
Total Carbohydrate 38 g
Dietary Fiber 3.2 g
Sugars 5.5 g
Protein 13.3 g

Dietary servings

Per Portion

Fruit 0.3
Grain 1.7
Meat Alternative 0.4
Vegetables 3.3

Energy sources


Meal Type(s)