Crispy Tofu and Buckwheat Bowl with Mango Salsa
A vibrant, nutrient-rich bowl featuring crispy tofu, nutty buckwheat, fresh mango salsa, and a creamy lime dressing. Perfect for lunch or a light dinner.
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 4
Ingredients
For the Buckwheat
- 1 cup buckwheat groats
- 2 cups vegetable broth or water
- ¼ tsp salt
For the Crispy Tofu
- 14 oz (400 g) extra-firm tofu, pressed and cubed
- 2 tbsp cornstarch
- 1 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp olive oil or avocado oil
- 1 tsp smoked paprika
- ½ tsp garlic powder
- ¼ tsp black pepper
Mango Salsa
- 1 large ripe mango, diced
- ½ red bell pepper, finely diced
- ¼ red onion, finely diced
- 1 small jalapeño, seeded and minced (optional)
- ¼ cup chopped fresh cilantro
- Juice of 1 lime
- Pinch of salt
Bowl Vegetables
- 2 cups shredded purple cabbage
- 1 cup cucumber, sliced
- 1 cup shredded carrots
- 1 avocado, sliced
- 1 cup shelled edamame, cooked
- 2 green onions, sliced
Creamy Lime Dressing
- ¼ cup Greek yogurt (or dairy-free yogurt)
- 2 tbsp tahini
- Juice of 1 lime
- 1 tbsp olive oil
- 1 tsp honey or maple syrup
- 1 small garlic clove, minced
- 2–3 tbsp water (to thin)
- Salt and pepper, to taste
Garnish
- Sesame seeds
- Fresh cilantro
- Lime wedges
Instructions
1. Cook the Buckwheat
- Rinse the buckwheat thoroughly.
- Combine with broth and salt in a saucepan.
- Bring to a boil.
- Reduce heat, cover, and simmer for 12–15 minutes until tender.
- Remove from heat and let stand for 5 minutes.
- Fluff with a fork.
2. Prepare the Tofu
- Pat the tofu dry after pressing.
- Toss with soy sauce.
- Mix cornstarch, paprika, garlic powder, and pepper.
- Coat tofu evenly.
- Heat oil in a large skillet over medium-high heat.
- Cook tofu for 3–4 minutes per side until crisp and golden.
- Alternative: Air-fry at 400°F (200°C) for 15–18 minutes, shaking halfway through.
3. Make the Mango Salsa
In a bowl, combine:
- Mango
- Bell pepper
- Red onion
- Jalapeño (if using)
- Cilantro
- Lime juice
- Salt
Mix gently and let sit for 10 minutes to allow the flavors to meld.
4. Prepare the Dressing
Whisk together:
- Greek yogurt
- Tahini
- Lime juice
- Olive oil
- Honey
- Garlic
- Water
- Salt and pepper
Adjust thickness with additional water if needed.
5. Assemble the Bowls
Divide among four bowls:
- Buckwheat
- Crispy tofu
- Cabbage
- Cucumber
- Carrots
- Edamame
- Avocado
Top with:
- Mango salsa
- Lime dressing
- Sesame seeds
- Green onions
- Fresh cilantro
Serve with lime wedges.
Tips
- Press the tofu for at least 20–30 minutes for the crispiest texture.
- Chill the mango salsa for 15 minutes for even better flavor.
- Add roasted chickpeas or toasted almonds for extra crunch.
- Swap buckwheat for quinoa, brown rice, or farro if preferred.
Approximate Nutrition (per serving)
- Calories: 520
- Protein: 22 g
- Carbohydrates: 46 g
- Fat: 28 g
- Fiber: 11 g
- Sugar: 12 g
Storage
- Refrigerator: Store the tofu, buckwheat, vegetables, salsa, and dressing separately for up to 4 days.
- Freezer: Freeze the cooked buckwheat and tofu (without the fresh vegetables, salsa, or dressing) for up to 2 months.
- Meal Prep Tip: Assemble the bowls just before serving to keep the tofu crispy and the vegetables fresh.