About the Recipe
This Thai Rainbow Bowl with Peanut Tofu is as nourishing as it is beautiful. Built on a base of hearty brown rice and topped with roasted sweet potatoes, crisp carrots, shredded cabbage, bell peppers, broccoli sprouts, and fresh herbs, it delivers color, crunch, and balance in every bite.
Crispy tofu tossed in a lightened Thai peanut sauce adds plant protein and bold, savory flavor, while hemp seeds and chopped peanuts bring satisfying texture. The result is a layered bowl that feels vibrant and energizing — not heavy.
For those following our Diabetes Reset approach, you can swap part or all of the rice for cauliflower rice and increase the non-starchy vegetables to lower the glycemic load while keeping the bowl just as satisfying.
A weeknight staple that proves healthy food can be both functional and crave-worthy. Nutrition: Calories: ~550–600 kcal
Fat: 20–25 g
Carbohydrates: 70–75 g
Fiber: 12–15 g
Protein: 22–25 g
Sugar: 12–15 g
Sodium: varies depending on sauce
Ingredients
1 cup Brown Rice, uncooked
1 pkg Extra firm tofu
4 Carrots, shaved into long strips
1 pkg Red Cabbage, shredded (or 1/3 to 1/2 head chopped)
1 Red Bell Peppers, chopped
6 Green Onions
2 Sweet Potatoes, cooked and roasted
1 pkg Broccoli sprouts
4 Tbsp Hemp seeds
1 Cilantro, chopped
1/2 cup Peanuts, finely chopped
Low Fat Thai Peanut Sauce
Preparation
Instructions
1. Cook the rice
Cook brown rice according to package directions (about 40–45 minutes). Fluff and set aside.
2. Roast the sweet potatoes
Preheat oven to 400°F.Cube sweet potatoes and spread on a parchment-lined baking sheet. Roast for 25–30 minutes, or until tender and lightly browned.
3. Prepare the tofu
Press tofu for at least 10–15 minutes to remove excess moisture.Cut into small cubes and toss lightly with cornstarch.
Air Fryer Method:Cook at 400°F for 15–20 minutes, shaking halfway through, until golden and crisp.
Oven Method (if no air fryer):Bake at 400°F for 25–30 minutes, flipping halfway.
Once crisp, toss tofu with several tablespoons of peanut sauce. Return to skillet over medium heat for 3–5 minutes until sauce thickens and coats the tofu (or return to air fryer at 325°F for 5–10 minutes).
4. Prep vegetables
Slice green onions, chop bell pepper, shave carrots, and prepare cabbage and cilantro.
5. Assemble the bowls
Divide rice among four bowls. Top with peanut tofu, roasted sweet potatoes, carrots, cabbage, bell pepper, broccoli sprouts, green onions, hemp seeds, cilantro, and chopped peanuts.
Drizzle generously with additional Thai Peanut Sauce.
Storage
Store components separately in airtight containers in the refrigerator for up to 4 days.Best assembled fresh for optimal texture.
Diabetes Reset Modification
Replace half (or all) of the brown rice with cauliflower rice
Reduce sweet potato portion slightly
Use reduced-sugar peanut sauce
Increase non-starchy vegetables
This keeps the bowl colorful and satisfying while lowering overall glycemic load.