Miso Tofu Bowl

Miso Tofu Bowl Recipe

I’ll show you how to make this miso tofu bowl recipe in 13 mins using my quick & easy miso tofu recipe!

This miso tofu bowl is protein-packed, super easy to make, and so flavourful! All you need is tofu, miso paste, edamame, some crunchy vegetables, rice, plus other simple spices/condiments. It’s perfect for a filling lunch or dinner and even as a meal prep dish!

Recipe for Miso Tofu Bowl

Recipe for Miso Tofu Bowl

This high-protein Miso Tofu Bowl is a super easy recipe that is perfect for a healthy and quick weeknight dinner. If you’re looking for a balanced meal, this is it! Packed full of healthy carbs, plant-based protein, healthy fats and lots of vegetables, this bowl will make you realize that eating healthy doesn’t have to be boring.

The miso tofu is slightly sweet, savoury, and full of umami flavours. The fresh veggies, edamame and healthy fats from the avocado make this a very well-balanced meal plus the rice will keep you full and satisfied. This recipe will take you about 10-15 minutes to make and you only need a handful of simple ingredients. Drizzle vegan Sriracha mayo or my Sweet Tahini Sauce on top for a delightful finish!

Feel free to use whatever vegetables of your choice

Cheap Lazy Vegan Miso Tofu Bowl
Miso Tofu in a bowl with rice

The recipe is vegan, nut-free and gluten-free (just double-check the products you get)!


Ingredients

  • Tofu
  • Miso Paste
  • Maple syrup or Agave Nectar
  • Rice vinegar or apple cider vinegar
  • Soy sauce
  • Garlic (optional)
  • Oil (for cooking)
  • Rice
  • Vegetables: Broccoli, Cucumber, Peppers, Avocado, Edamame beans, green onions
  • Sesame Seeds
  • Sauce: Vegan Mayo + Sriracha

You can customize this tofu dish as you wish with whatever vegetables you have at home!

How To Make Tofu Bowl with Miso

How To Make Tofu Bowl with Miso

Start by preparing the tofu. If desired, freeze the tofu and then defrost it to achieve a meatier texture. In all cases, cut the block of extra-firm tofu into thin squares or any preferred size.

Heat oil on a large non-stick pan on medium-high heat.

Once the pan is hot, add the tofu squares and cook on each side until they turn golden and slightly crispy. This should take about 3 to 5 minutes per side.

Prepare the miso sauce: In a small bowl, mix together the miso paste, minced garlic (or garlic powder), soy sauce, rice vinegar (or apple cider vinegar), and maple syrup (or agave nectar) until well combined.

Once the tofu is cooked and golden, reduce the heat to low. Pour the miso sauce over the tofu in the pan and stir to coat the tofu evenly, flipping over the tofu a few times. Allow the tofu to cook slightly in the sauce on low heat to enhance the flavour.

In one serving bowl, add 1 cup of rice along with 1 tbsp rice vinegar (optional) and mix well. Repeat with the rest of the rice to make four bowls. Evenly distribute the vegetables, edamame beans and avocado onto each bowl.

Once the tofu is fully coated with the miso sauce, turn off the heat. Arrange the miso tofu evenly on top of the prepared bowl with rice and vegetables. Garnish: Sprinkle sesame seeds over the bowl and add sliced avocado and green onions on top, if desired.

If desired, mix together Sriracha, vegan mayo and a small amount of water to make a vegan Sriracha mayo and drizzle on top of each bowl.

Serve immediately: Enjoy your delicious Miso Tofu Bowl while it’s still warm.

Miso Tofu Bowl

MISO TOFU BOWL

I'll show you how to make this miso tofu bowl recipe in 13 mins! This tofu bowl with miso sauce is a delicious & flavourful vegan dish!
Print Pin Rate
Course: Main Course
Cuisine: Vegan
Keyword: bowl, miso, tofu
Prep Time: 5 minutes
Cook Time: 8 minutes
Total Time: 13 minutes
Servings: 4
Calories: 535kcal

Equipment

  • 1 Pan or Wok large non-stick
  • 1 Bowl to mix miso sauce
  • 1 Spatula or chopsticks – for flipping tofu
  • 1 Knife

Ingredients

  • 1 block tofu extra firm tofu (about 350g), cut into thin squares
  • 1 tbsp miso paste
  • 1/2 tbsp maple syrup or agave nectar
  • 1 tbsp rice vinegar or apple cider vinegar
  • 2 tbsp soy sauce
  • 1/2 tbsp garlic minced (2 cloves) or garlic powder (optional)
  • 1 tbsp oil for cooking

Miso Tofu Bowl

  • 4 cups cooked rice divided (1 cup per serving)
  • 1/4 cup rice vinegar divided, optional (1 tbsp per serving)
  • 2 cups broccoli chopped into bite-sized pieces
  • 1/2 cucumber sliced thinly
  • 2 bell peppers sliced thinly
  • 1 avocado sliced thinly
  • 1 cup edamame beans shelled, divided (1/4 cup per serving)
  • 1 tsp sesame seeds
  • 2 green onions chopped

Vegan Sriracha Mayo

  • 1 tbsp vegan mayo
  • 1 tbsp sriracha
  • 1 tsp water optional

Instructions

  • Start by preparing the tofu. If desired, freeze the tofu and then defrost it to achieve a meatier texture. In all cases, cut the block of extra-firm tofu into thin squares or any preferred size.
  • Heat oil on a large non-stick pan on medium-high heat.
  • Once the pan is hot, add the tofu squares and cook on each side until they turn golden and slightly crispy. This should take about 3 to 5 minutes per side.
  • Prepare the miso sauce: In a small bowl, mix together the miso paste, minced garlic (or garlic powder), soy sauce, rice vinegar (or apple cider vinegar), and maple syrup (or agave nectar) until well combined.
  • Once the tofu is cooked and golden, reduce the heat to low. Pour the miso sauce over the tofu in the pan and stir to coat the tofu evenly, flipping over the tofu a few times. Allow the tofu to cook slightly in the sauce on low heat to enhance the flavour.
  • In one serving bowl, add 1 cup of rice along with 1 tbsp rice vinegar (optional) and mix well. Repeat with the rest of the rice to make four bowls.
  • Evenly distribute the vegetables, edamame beans and avocado onto each bowl.
  • Once the tofu is fully coated with the miso sauce, turn off the heat. Arrange the miso tofu evenly on top of the prepared bowl with rice and vegetables.
  • Garnish: Sprinkle sesame seeds over the bowl and add sliced avocado and green onions on top, if desired.
  • If desired, mix together Sriracha, vegan mayo and a small amount of water to make a vegan Sriracha mayo and drizzle on top of each bowl.
  • Serve immediately: Enjoy your delicious Miso Tofu Bowl while it’s still warm.

Notes

Feel free to customize the bowl with your favourite vegetables, greens, or any other toppings you prefer. The recipe is versatile and allows for personal preferences.

Nutrition

Calories: 535kcal | Carbohydrates: 67g | Protein: 22g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 9g | Trans Fat: 0.02g | Sodium: 798mg | Potassium: 845mg | Fiber: 10g | Sugar: 7g | Vitamin A: 2306IU | Vitamin C: 128mg | Calcium: 220mg | Iron: 4mg

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