Tofu & Red Cabbage Bowl with Mango-Avocado Dressing

Tofu & Red Cabbage Bowl with Mango-Avocado Dressing

This Tofu & Red Cabbage Bowl with Mango-Avocado Dressing is a vibrant, nutrient-packed meal that celebrates the best of plant-based eating. It’s a colorful combination of crispy pan-fried tofu, crunchy red cabbage, creamy avocado, and juicy mango, all layered over hearty wild rice and drizzled with a silky mango-avocado dressing. Every bite is a balance of textures and flavors—savory, tangy, sweet, and satisfying.

Whether you're looking for a wholesome lunch, a light yet filling dinner, or a meal-prep-friendly option to keep you energized throughout the week, this bowl delivers on all fronts. It's naturally vegan, gluten-free, and loaded with fiber, antioxidants, and heart-healthy fats. Plus, the ingredients are simple, fresh, and easy to find, making this an accessible recipe for both experienced cooks and plant-based beginners alike.

What makes this bowl truly shine is the dressing—a creamy, citrusy blend of mango, avocado, lemon, and garlic that ties everything together and adds a dose of extra nutrients. It’s the kind of sauce you’ll want to drizzle on everything.

Easy to customize and endlessly nourishing, this tofu and cabbage bowl is proof that healthy eating doesn’t have to be boring—it can be beautiful, satisfying, and full of flavor.

Tofu & Red Cabbage Bowl with Mango-Avocado Dressing Ingredients (2 servings)

For the Bowl:

• 1 block (14 oz) firm tofu, pressed & cubed

• 2 cups red cabbage, thinly sliced

• 1 ripe mango, diced

• 1 ripe avocado, sliced

• 1 green onion, sliced

• 2 tbsp lemon juice (for dressing + extra for tofu)

• 1 tbsp soy sauce or tamari

• 1 tsp smoked paprika (optional, for tofu)

• 1 tbsp olive or sesame oil

• 1 cup cooked wild rice

For the Dressing:

• ½ ripe mango (blended)

• ½ avocado

• 1 small garlic clove

• 1 tbsp lemon juice

• 1 tsp maple syrup or agave (optional)

• Salt & pepper to taste

• 2-3 tbsp water (to thin if needed)

Instructions

1. Marinate & Cook Tofu:

   • Toss tofu cubes with soy sauce, lemon juice, and smoked paprika.

   • Heat oil in a pan over medium heat, then pan-fry tofu until golden (about 5-7 mins). Set aside.

2. Prep Veggies & Fruit:

   • Thinly slice red cabbage and toss with a pinch of salt and lemon juice.

   • Dice mango and slice avocado.

3. Make the Dressing:

   • Blend ½ mango, ½ avocado, garlic, lime juice, maple syrup, salt, and water until smooth.

4. Assemble Bowls:

   • Divide red cabbage, tofu, mango, and avocado between bowls.

   • Drizzle with mango-avocado dressing and garnish with cilantro.

Enjoy! 🌱 This bowl balances sweet, tangy, and creamy flavors with a satisfying crunch.

The Tofu & Red Cabbage Bowl with Mango-Avocado Dressing is a vibrant, nutrient-dense meal that offers a host of health and wellness benefits, blending plant-based proteins, fiber-rich vegetables, and heart-healthy fats. Designed to nourish both body and mind, this bowl is a great example of how whole-food, vegan meals can be both satisfying and functional for overall well-being.

At the core of the bowl is tofu, a complete plant-based protein rich in all nine essential amino acids. Tofu is also a notable source of calcium, iron, and magnesium, making it ideal for maintaining bone health and supporting muscle function. When pressed and pan-fried with a touch of soy sauce and smoked paprika, the tofu develops a savory, slightly smoky flavor that enhances its natural versatility while providing around 20 grams of protein per serving—perfect for supporting energy, satiety, and muscle recovery.

Red cabbage adds both crunch and a serious nutritional punch. This cruciferous vegetable is high in dietary fiber and vitamin C and contains powerful antioxidants such as anthocyanins, which give it its vivid hue. These compounds have been linked to reduced inflammation and improved cardiovascular health. Additionally, red cabbage supports gut health through its high fiber content, which aids digestion and promotes a healthy microbiome.

Wild rice serves as a hearty base for the bowl and brings its own nutritional benefits. Unlike white rice, wild rice is a whole grain that’s high in protein, fiber, and essential minerals like phosphorus and zinc. It also has a lower glycemic index, making it a smart choice for blood sugar stability.

The mango and avocado combination offers both flavor and function. Mango is loaded with vitamin C, vitamin A, and digestive enzymes, which support immune health and aid in nutrient absorption. Avocado contributes heart-healthy monounsaturated fats, potassium, and fiber, all of which help regulate blood pressure and keep cholesterol levels in check. The creamy mango-avocado dressing not only ties the bowl together with a rich, tangy-sweet flavor, but it also adds additional nutrients and healthy fats that increase the bioavailability of fat-soluble vitamins found in the vegetables.

The inclusion of lemon juice, garlic, and green onion adds more than just flavor—they offer antibacterial properties, digestive support, and detoxification benefits. Garlic in particular is well known for its immune-boosting and anti-inflammatory effects, while lemon juice enhances iron absorption and supports liver health.

Overall, this bowl is beautifully balanced: high in protein, fiber, vitamins, and healthy fats, yet low in saturated fat and free from refined sugars. It supports energy levels, digestion, immunity, and cardiovascular health, all while being naturally gluten-free and dairy-free. Whether you're fueling a busy day or seeking a nourishing reset meal, this colorful, plant-powered dish is a delicious way to promote long-term wellness.