This high-protein vegan tofu bulgogi and ground beef bowl is a hearty and nutritious meal that's packed with flavor. It features a base of wild rice, which is a whole grain that's high in fiber and has a delicious nutty flavor.
The bowl is topped with sautéed onions, vegan ground beef, and tofu that's been cooked until golden brown coated in a bulgogi sauce. The bulgogi sauce is a Korean-style sauce that's sweet, savory, and slightly spicy, made with soy sauce, brown sugar, garlic, ginger, and sesame oil.
The bowl is served with steamed peas & Wild Rice for extra nutrition. This vegan tofu bulgogi and ground beef bowl is a satisfying and balanced meal that's perfect for a weeknight dinner or meal prep.
Ingredients
- cup of wild rice
- cup of peas
- firm tofu
- vegan ground beef
- onion, diced
- olive oil
- soy sauce
- tablespoons of brown sugar
- cloves of garlic, minced
- grated ginger
- sesame oil
- Salt and pepper to taste
- Optional toppings: sesame seeds, sliced green onions
See recipe card for quantities.
Instructions
Saute onions or any aromatics you may have.
Season and add wild rice. Saute to give it a light toast.
Throw in the peas. Add in the liquid, wild rice needs more water; for unsoaked wild rice use 1:4 ratio.
Marinate tofu in bulgogi sauce.
In a non stick pan, sear marinated tofu, saute onions and vegan ground beef on the other side.
I drizzled some Vegan Caesar to give it a more zest.
Hint: Cook the tofu and vegan ground beef separately: This allows each component to get properly cooked and browned. If you try to cook them together, they might end up steaming instead of browning.
Substitutions
- Wild Rice: If you don't have wild rice, you can use brown rice, quinoa, or couscous as a substitute.
- Tofu: If you're not a fan of tofu, you can use tempeh or seitan. Alternatively, you can use more vegan ground beef or add in some cooked lentils for protein.
- Vegan Ground Beef: If you can't find vegan ground beef, you can use cooked lentils, black beans, or a meat substitute like textured vegetable protein (TVP).
- Soy Sauce: If you're avoiding soy, you can use tamari or coconut aminos as a substitute for soy sauce.
- Brown Sugar: If you don't have brown sugar, you can use white sugar, honey, or maple syrup. Keep in mind that this will slightly alter the flavor.
- Sesame Oil: If you don't have sesame oil, you can use another type of oil like olive oil or canola oil. However, sesame oil has a unique flavor that contributes to the overall taste of the dish.
- Peas: If you don't have peas, you can use any other green vegetable like broccoli, spinach, or green beans.
Even if your reader doesn't follow a specific diet (eg. gluten free), they may have friends or family that they're cooking for that could use this. This is also a great idea to link out to another blogger with a similar recipe that fits a different diet.
Variations
- Spicy Tofu Bulgogi Bowl: Add some heat to your bowl by including a tablespoon or two of gochujang (Korean chili paste) to your bulgogi sauce. You can also top your bowl with some sliced fresh chili peppers.
- Vegetable-Packed Bowl: Add more vegetables to your bowl for extra nutrition. Consider sautéing some bell peppers, mushrooms, or zucchini along with the onions. You could also add some raw veggies like shredded carrots or sliced cucumbers for a fresh crunch.
- Bibimbap-Inspired Bowl: Make it similar to a bibimbap by adding a variety of seasoned and sautéed vegetables, and a dollop of gochujang on top. You can also add a vegan fried egg made from tofu and black salt for an authentic touch.
- Teriyaki Tofu Bowl: Swap the bulgogi sauce for a homemade teriyaki sauce. You can make this by simmering soy sauce, brown sugar, garlic, ginger, and a bit of cornstarch until thickened.
- Thai-Inspired Bowl: Instead of the Korean bulgogi sauce, use a Thai-inspired sauce made from peanut butter, soy sauce, lime juice, brown sugar, and chili flakes. Top the bowl with fresh cilantro and a squeeze of lime.
Top tip
Share something here that you think is key to making this recipe well, such as: Don't overcook the burgers! Sear the outside and cook to a minimum internal temperature, but they should still be juicy for best results.
FAQ
A: Yes, you can use any type of rice you prefer or have on hand. Brown rice, basmati rice, or jasmine rice would all work well in this recipe.
A: Yes, you can substitute with other plant-based proteins like tempeh, seitan, or lentils. You could also use more of one or the other if you prefer tofu over vegan ground beef, or vice versa.
A: You can use tamari, which is a gluten-free soy sauce, or coconut aminos, which is a soy-free alternative.
A: Yes, you can cook the components of the bowl ahead of time and store them separately in the fridge. When you're ready to eat, simply reheat the ingredients and assemble your bowl.
A: Absolutely! Feel free to add any other vegetables you like. Some good options might be bell peppers, mushrooms, carrots, or spinach.
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Best High Protein Tofu & Vegan Ground Beef Bowl
Ingredients
- - 1 cup of wild rice
- - 1 cup of peas
- - 1 block of firm tofu
- - 1 cup of vegan ground beef
- - 1 onion diced
- - 2 tablespoons of olive oil
- - ¼ cup of soy sauce
- - 2 tablespoons of brown sugar
- - 2 cloves of garlic minced
- - 1 tablespoon of grated ginger
- - 1 tablespoon of sesame oil
- - Salt and pepper to taste
- - Optional toppings: sesame seeds sliced green onions
Instructions
- In a large pan, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and sauté until it becomes translucent. Throw in peas and saute with seasonings. Add 1 cup of wild rice, 4 cups of water
- In a separate pan, add the vegan ground beef to the pan and cook according to the package instructions. Once cooked, remove from the pan and set aside.
- Make bulgogi marinade; In a small bowl, combine the soy sauce, brown sugar, minced garlic, grated ginger, and sesame oil. Stir until the sugar is dissolved. Marinade tofu for 5-10 minutes.
- Sear marinated tofu on the same pan where we cooked vegan beef & onion.
- To assemble the bowls, divide the cooked wild rice between two bowls. Top with the sautéed onions, vegan ground beef, tofu bulgogi.
- Season with salt and pepper to taste, and garnish with sesame seeds and sliced green onions if desired. I drizzled some vegan ceasar for some extra zest.
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