This delicious Tofu Nourish Bowl is packed with grains, protein, veggies, and a creamy, sweet tahini dressing. With protein from the tofu and edamame, complex carbs from the sweet potato and brown rice, and healthy fat from the tahini dressing, you’ll have a well-balanced and tasty meal!
This super versatile dish – you can mix and match ingredients depending on what you have on hand – it’s my version of a Buddha or nourish bowl. It’s also great for meal prep, and a fantastic way to pack in plenty of nutrients without overthinking. This tofu nourish bowl will leave you feeling satisfied and energized!
Recipe for Tofu Nourish Bowl
All you need for this Tofu Nourish Bowl is roasted sweet potatoes, brown rice (or other grain of choice!), crispy baked tofu, edamame, massaged kale, red cabbage (or other vegetables), and a creamy tahini-based dressing. It’s vegan, high in protein and fibre, and perfect for both lunch and dinner.
Start by cooking up your favourite grain like rice, quinoa, or a mix of both. I used a mixture of brown and wild rice. Roast the seasoned sweet potatoes and bake or pan-fry the tofu with soy sauce and a little starch for crispiness.
Then, add your veggies: cabbage, massaged kale, carrots, or whatever you have in the fridge. For extra plant-based protein, toss in edamame or other beans. Feel free to add sauerkraut for gut health or sesame and pumpkin seeds for extra crunch (and healthy fats).
Lastly, drizzle on the delicious and creamy tahini dressing (whisk together tahini, lemon juice, garlic powder, nutritional yeast, maple or agave syrup, and soy sauce with a splash of water). Enjoy your delicious, balanced Tofu Nourish Bowl right away or meal prep the ingredients in advance to eat throughout the week!
Related Recipe: Asian Buddha Bowl
Why You’ll Love This Bean Broccoli Salad
- Vegan, high in protein, well balanced.
- High in fibre and lots of vegetables!
- Make ahead for meal prep.
- Customizable: Use whichever grains & veggies you prefer!
Ingredients
- Brown rice or grain of choice
- Sweet potatoes
- Olive oil
- Garlic powder
- Paprika (regular or smoked)
- Italian seasoning
- Extra firm tofu
- Soy sauce or tamari
- Constarch
- Kale
- Lemon juice
- Tahini
- Nutrional yeast
- Cabbage
- Edamame
- Sauerkraut (optional)
- Pumpkin seeds (optional)
- Sesame seeds (optional)
The recipe is vegan and nut-free
To make this recipe gluten-free, use a gluten-free soy sauce such as tamari.
How to Make Tofu Nourish Bowl
Start by cooking your grain of choice, according to instructions. I used a mixture of brown rice and wild rice, but feel free to use white rice, quinoa, couscous, barley or any other grain of your choosing.
While that’s cooking, preheat the oven to 400°F (200°C). Cut up sweet potatoes into bite-sized pieces and place them on a lined baking sheet. Drizzle with oil and sprinkle on garlic powder, paprika, Italian seasoning and salt. Toss to coat evenly.
Cut tofu into bite-sized cubes and add in a bowl, along with soy sauce and oil. Mix well then add in corn starch and toss until well coated. Place tofu cubes (not touching) on another lined baking sheet.
Bake both tofu and sweet potatoes at 400°F (200°C) for 30 minutes, flipping the tofu and tossing the sweet potatoes halfway through.
In a large bowl, add chopped kale, oil, salt, and lemon juice. With clean hands, massage the kale for about a minute until softened. Set aside.
To make the tahini dressing, in a small bowl, mix nutritional yeast, tahini, soy sauce, maple syrup, lemon juice, garlic powder, and water until smooth. Add about 1-2 tbsp of water to thin out the mixture.
Prepare any other vegetables you want to add to your nourish bowl, such as shredded cabbage.
Assemble the nourish bowl by adding a base of cooked grains (around 3/4 cup per serving), then topping with a portion of the roasted sweet potatoes, baked tofu, shredded cabbage, massaged kale, and edamame. Sprinkle with pumpkin seeds and sesame seeds (optional) and sauerkraut (optional) for gut health. Drizzle generously with tahini dressing.
Tofu Nourish Bowl
Equipment
- 1 Rice cooker or pot to cook the rice or other grains
- 2 Baking Sheets
- 1 Knife
- Measuring utensils and cups
- Spatula or tongs
- Storage containers if meal prepping
Ingredients
- 1 cup dry brown rice (around 3 cups cooked) or other grain of choice
Roasted Sweet Potatoes
- 2 medium sweet potatoes peeled
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- 1/2 tsp salt or to taste
Baked Tofu
- 1 block extra firm tofu cut into bite-sized cubes
- 1 tbsp oil
- 1 tbsp soy sauce or tamari
- 1 tbsp cornstarch
Massaged Kale
- 6 cups kale washed, stems removed
- 1 tbsp olive oil
- 1/2 tsp salt
- 1 tsp lemon juice
Tahini Dressing
- 1/4 cup nutritional yeast
- 2 tbsp tahini
- 2 tbsp maple syrup
- 2 tbsp lemon juice
- 2 tbsp garlic powder
- 1 tbsp water or more to thin out the mixture
Other Ingredients
- 2 cups red cabbage shredded
- 2 cups shelled edamame
- Optional toppings: sauerkraut, sesame seeds, pumpkin seeds
Instructions
- Start by cooking brown rice (or your grain of choice), according to package instructions. 1 cup of dry brown rice should yield approximately 3 cups cooked.
- While that is cooking, preheat the oven to 400°F (200°C). Cut up sweet potatoes into bite-sized pieces and place them on a lined baking sheet. Drizzle with oil and sprinkle on garlic powder, paprika, Italian seasoning and salt. Toss to coat evenly.
- Cut tofu into bite-sized cubes and add in a bowl, along with soy sauce and oil. Mix well then add in corn starch and toss until well coated. Place tofu cubes (not touching) on another lined baking sheet.
- Bake both tofu and sweet potatoes at 400°F (200°C) for 30 minutes, flipping the tofu and tossing the sweet potatoes halfway through.
- In a large bowl, add chopped kale, oil, salt and lemon juice. With clean hands, massage the kale for about a minute until softened. Set aside.
- To make the tahini dressing, in a small bowl, mix together nutritional yeast, tahini, soy sauce, maple syrup, lemon juice, garlic powder and water until smooth. Add about 1-2 tbsp of water to thin out the mixture, to make it easier to drizzle.
- Prepare any other vegetables you want to add to your nourish bowl, such as shredded cabbage.
- Assemble the nourish bowl by adding a base of cooked grains (around 3/4 cup per serving), then topping with a portion of the roasted sweet potatoes, baked tofu, shredded cabbage, massaged kale and edamame. Sprinkle with pumpkin seeds and sesame seeds (optional) and sauerkraut (optional) for gut health. Drizzle generously with tahini dressing.
Nutrition
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