Description
A vibrant and nutritious Tofu Buddha Bowl featuring perfectly seared marinated tofu, fluffy quinoa, and a rainbow of fresh vegetables, all brought together with a creamy tahini drizzle. This balanced meal delivers complete protein, healthy fats, and complex carbohydrates in one beautiful bowl.
Ingredients
Scale
-
- 14 oz extra-firm tofu (pressed and cubed)
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon toasted sesame oil
- 1 teaspoon honey or maple syrup
- 2 tablespoons olive oil (divided)
- 1 cup quinoa (rinsed)
- 2 cups vegetable broth or water
- 1 large carrot (shredded or thinly sliced)
- 1 cup red cabbage (thinly sliced)
- 1 avocado (sliced)
- 1 cup cucumber (diced)
- 1 cup steamed broccoli florets
- 2 green onions (thinly sliced)
- 2 tablespoons toasted sesame seeds
For the Tahini Drizzle:
-
- 3 tablespoons tahini
- 1 tablespoon soy sauce
- ½ tablespoon rice vinegar
- 1 tablespoon warm water (more to thin)
- Pinch of garlic powder
- Pinch of salt
Instructions
- In a medium bowl, whisk together soy sauce, rice vinegar, toasted sesame oil, and honey (or maple syrup). Add cubed tofu and gently toss to coat. Marinate for at least 15 minutes.
- Add rinsed quinoa and vegetable broth to a small pot, bring to a gentle boil, then cover and reduce to a simmer for about 15 minutes until water is absorbed. Fluff with a fork and keep warm.
- Heat 1 tablespoon olive oil in a skillet over medium-high heat. Add marinated tofu (reserving leftover marinade) and sear each side until golden, about 3–4 minutes per side. Remove tofu, then pour leftover marinade into the hot pan, letting it bubble and thicken for a minute before drizzling back over the tofu.
- Prepare vegetables: shred or slice carrots, thinly slice red cabbage, dice cucumber, steam broccoli until bright green and tender-crisp, and slice avocado.
- Make tahini drizzle by whisking together tahini, soy sauce, rice vinegar, warm water, garlic powder, and salt. Add more warm water as needed for desired consistency.
- Assemble bowls by adding a base of quinoa, then arranging tofu, carrots, red cabbage, cucumber, broccoli, and avocado on top. Sprinkle with sesame seeds and green onions.
- Drizzle tahini sauce over the top and serve immediately.
Notes
- For meal prep, store components separately and assemble just before eating.
- To make this recipe vegan, use maple syrup instead of honey.
- For a gluten-free version, substitute tamari for soy sauce.
- Pressing tofu is essential for the best texture – place between paper towels with a heavy weight on top for at least 15 minutes.
- Customize with your favorite seasonal vegetables or whatever you have on hand.
- Prep Time: 25 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Asian-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 4g
- Sodium: 680mg
- Fat: 22g
- Saturated Fat: 3g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 44g
- Fiber: 9g
- Protein: 18g
- Cholesterol: 0mg
Keywords: tofu buddha bowl, vegetarian buddha bowl, grain bowl, healthy dinner, plant-based meal, tahini dressing, meal prep, quinoa bowl, balanced meal