Taco bowl

  • 45min
  • 4
  • 457 kcal
  • Easy

Per 511 g contains

457 kcal 1918 kj
16 g
2.6 g
8.8 g
1.1 g

of an adult's recommended intake.
Typical energy values per 100g: 375kj/90kcal

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Authored by Peer reviewed by Rose Constantine Smith
Originally published

A perfectly balanced bowl of goodness.

A fresh take on the common taco, this salad bowl is extremely nutritious and will fill you up for the whole day. This recipe has no nuts, dairy, gluten. It's simple and super delicious!


Taco Bowls
  • Rice
    250g 8.8oz
  • Chickpeas (tinned weight)
    400g 14oz
  • Romaine lettuce
    140g 4.9oz
  • Cucumber
    300g 10oz
  • Tofu
    280g 9oz
  • Cherry tomato
    180g 6.3oz
  • Corn, tinned
    200g 7oz
  • 1 avocado
    140g 4.9oz
For Tofu and Chickpea Marinade
  • Cumin
    15g 0.5oz
  • Ginger, fresh
    15g 0.56oz
  • Soy sauce
    20g 1oz
  • Liquid smoke
    30g 1oz
  • Cinnamon
    5g 0.18oz
Show all

Cooking Method

  1. Preheat the oven to 200°C (fan). Then cook the rice in a medium pan while preparing the other ingredients.
  2. Dice the tofu into roughly 1.5 cm square cubes.
  3. Finely grate the ginger.
  4. Add the ginger and the marinade ingredients to a small bowl and mix with a fork.
  5. Place the tofu cubes on a baking tray so that they all have their own space; then pour half of the marinade sauce over the tofu cubes on the tray.
  6. Place the tray of tofu into the middle of the oven for 15 minutes or until the cubes have turned golden.
  7. Drain out any water from the chickpeas; then add them to a frying pan and pour the remaining marinade over the chickpeas.
  8. Warm the chickpeas on a low heat for 10 minutes; stir every few minutes.
  9. Wash and chop the romaine.
  10. Create a bed of romaine in each of the four bowls.
  11. Wash the cucumber and cut into 1 cm strips; then dice the strips into 1 cm square cubes.
  12. Cut the cherry tomatoes into quarters.
  13. Add the rice, spicy chickpeas, tomatoes, cucumber and corn to the bowl, in segments like in the picture.
  14. Halve the avocado; remove the pit; slice, and then scoop out the insides with a spoon.
  15. Add the tofu and avocado to the bowl to finish off; then serve.

Nutritional Information

Typical Valuesper 100gper 511g serving
90 kcal
375 kj
457 kcal
1918 kj
of which saturates
3.2 g
0.5 g
16 g
2.6 g
of which sugars
10 g
1.7 g
51 g
8.8 g
Fibre2.3 g
12 g
Protein4 g
20 g
Salt0.2 g
1.1 g

This dish packs a nutrient punch. One serving provides around half your daily fibre requirements. It is also high in many nutrients, including:

  • Iron, which plays a role in red blood cell development.
  • Selenium, which is important for fertility and immune health.
  • Folic acid - for cell development and fetal development.


Tofu is one of the best sources of plant-based protein, and also contains all nine essential amino acids. It's full of vitamins and minerals too, such as manganese, phosphorus and iron.


Rice is a good, healthier choice of carbohydrate, particularly if it's brown. It does well for your digestive system as it's a great source of soluble fibre, and works well as a gluten-free alternative. 

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