Tofu Buddha Bowl

Name: Tofu Buddha Bowl
Prep time: 15 min
Cook time: 30 min
Yield: 4 servings
Ingredients: 14 to 16 ounces super firm tofu (or extra-firm tofu); 1 tablespoon arrowroot (or cornstarch); 2 to 3 teaspoons low-sodium tamari (or soy sauce); 2 medium sweet potatoes; 1 cup broccoli florets; 1 cup shredded green cabbage; 1/2 cup grated carrots; 3 green onion (chopped); 1/4 cup chopped cilantro (or fresh herbs); 1/4 cup hemp hearts (or chopped peanuts, or pumpkin seeds (optional)); 1/4 cup tahini (or nut or seed butter); 3 tablespoons lime juice; 2 tablespoons low-sodium tamari (or soy sauce); 1 teaspoon grated ginger; 1 small clove garlic (minced); 2 teaspoons date syrup (or maple syrup); 1/2 teaspoon crushed red pepper; 1/3 cup warm water (plus more as needed)

Crispy pan-fried tofu served over roasted sweet potatoes and raw vegetables, dressed with a tahini-lime sauce. The arrowroot coating creates a golden exterior while the bowl combines warm and fresh components.

Glycemic Load: 15.7 (Medium)

490 calories per serving

Serves: 4

Prep: 15 minutes

Cook: 30 minutes

Original recipe: cookingforpeanuts.com

About This Calculation

Tofu Buddha Bowl has a medium glycemic load of 15.7 per serving — moderate blood sugar impact — portion size and meal composition matter.

The primary glycemic load contributors are sweet potato, boiled (GL 11.0), arrowroot starch (GL 1.4), date syrup (GL 1.4). These ingredients account for the majority of the carbohydrate impact per serving.

Glycemic load is calculated as GL = (GI × Net Carbs per serving) ÷ 100, where GI is the glycemic index and net carbs exclude dietary fiber. Calculations draw on established nutritional references including USDA FoodData Central values and peer-reviewed glycemic index research.