This Tofu Quinoa Bowl is packed with protein and nutrients! Easily roast the veggies and bake the crispy tofu all on one sheet pan while cooking a healthy pot of quinoa. It’s perfect for meal prep or as a healthy dinner for the family!
This wholesome bowl can also be called a power bowl, grain bowl, nourish bowl, or even a Buddha bowl.
The structure of these bowls usually includes grains as the base, veggies/greens, a protein-rich component, and a healthy fat such as avocado. They are then topped with a dressing and nuts or seeds for crunchiness.
To keep it vegan, we add tasty baked tofu.
The portions of food within the grain bowl are not initially mixed but are instead arranged in an artistic way.
This vegan quinoa bowl is totally customizable, too. Include as many or as few ingredients as you like.
You can roast the veggies or keep them raw. I like to use vegetables that give it a slight Mediterranean taste.
This is my go-to arrangement when we make grain bowls. The balance of sweet and savory flavors with an umami sauce is irresistible. For more tasty grain bowls, be sure to check out my Tofu Burrito Bowl and Tofu Poke Bowl!
I’m also slightly obsessed with quinoa because of how nutritious it is. And quinoa with tofu takes it to the next level!
I like to add a delicious tahini sauce on top. The recipe is down below on the recipe card or you can click here to bookmark it for later. Vegan Spicy Tahini Sauce
Other great dressing ideas include teriyaki sauce, my Vegan Sriracha Mayo or the peanut sauce from my Thai Noodle Salad!
Reasons To Love This Recipe
- Vegan
- Hearty
- Healthy
- High-protein
- Nutrient-dense
- Just one sheet pan & one pot
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Ingredients and Substitutions
- Tofu – Use an extra firm block of tofu.
- Olive Oil – Extra virgin olive oil or another quality oil works.
- Soy Sauce – A low-sodium soy sauce, liquid aminos, or tamari flavors the tofu.
- Cornstarch – Use cornstarch or baking powder for crispy tofu.
- Tofu Seasoning – Season the tofu with garlic powder and ground ginger. Feel free to add more of your favorites!
- Roasted Veggies – Sweet potatoes, kale, and red onions add tons of healthy nutrients.
- Salt and Pepper – Just a little to season the roasted vegetables.
- Quinoa – Use any type of quinoa for a nourishing meal… red, white, black, etc.
- Broth – Cooking your quinoa in broth helps to flavor it. Or you can just use water.
- Avocado – Adds a creamy, healthy fat.
- Chia Seeds – Sprinkle on some chia seeds, hemp hearts, sesame seeds, or nuts for crunchiness.
How to Make Tofu Quinoa Bowls
Here are some quick visual steps. Find the full recipe with exact measurements on the recipe card below.
Drain the tofu, slice it into two slabs, and press them for 15 minutes. Preheat the oven to 400°F and line a sheet pan.
Slice the tofu into cubes and add them to a bowl. Add a tablespoon of olive oil and soy sauce. Close the container and gently shake it till the cubes are coated. Let this marinade absorb while preparing the other veggies.
Peel and cut the sweet potato into cubes. Cut the red onion into chunks and separate the thicker layers. Add them to the sheet pan along with the kale. Leave a quarter of the sheet pan empty for the tofu.
Sprinkle the cornstarch and seasoning over the tofu. Close the bowl and shake it around gently until it’s coated. Place the tofu on the sheet pan.
Drizzle the vegetables with olive oil, and then sprinkle salt and pepper over everything, including the tofu.
Bake the tofu and veggies for 30 minutes. Flip everything halfway through. Add more olive oil if anything looks like it’s drying out and remove any veggies that look like they might burn.
Cook the quinoa while the other ingredients are roasting. Bring the quinoa and broth to a boil in a medium pot. Then, reduce the heat to a simmer. Cover the pot and cook the quinoa for 15 minutes.
Fluff it with a fork once all of the broth is absorbed. Make the optional spicy tahini by whisking the sauce ingredients together.
Divide everything across five bowls with the quinoa as the base. Top them with avocado slices, chia seeds, and sauce. Enjoy these tofu power bowls now or save them for later!
Recipe Variation Ideas
- Base: rice, pasta, greens, cauliflower
- Veggies: carrots, brussel sprouts, peppers
- Protein: chickpeas, edamame, beans, lentils
- Toppings: bagel seasoning, sesame seeds, hemp hearts, flax seeds
Leftovers
Store leftovers in a sealed container, in the refrigerator for 5 days.
Make-Ahead Meal
If you’re making this as meal-prep, simply save the sauce and avocado until just before you’re ready to enjoy it. Eat them cold or heat them up in the microwave.
I hope you loved this recipe! If you try it, please let me know what you think with a rating and comment below. Your feedback really supports my blog and is helpful to other readers! 🙂 You can stay updated on my latest recipes by following me on Pinterest and joining my Email List.
Tofu Quinoa Bowl
Bonnie – Serene Trail
Ingredients
For the Tofu
- 1 block 12-16 oz extra firm tofu, (397g)
- 1 tbsp extra virgin olive oil
- 2 tbsp soy sauce, low-sodium
- 1 tbsp cornstarch
- 1/2 tsp garlic powder
- 1/4 tsp ground ginger
For the Roasted Veggies
- 1 large sweet potato
- 1 small red onion
- 3 cups kale, packed, (210g)
- 1 tbsp extra virgin olive oil
- 1/4 tsp salt
- 1/4 tsp pepper
For the Quinoa
- 1 cup quinoa, uncooked, (170g)
- 2 cups vegetable broth, low-sodium, (480ml)
For the Toppings
- 1 avocado
- 3 tsp chia seeds
Instructions
- Drain the tofu block. Slice it into two flat slabs. Press them for 15 minutes by lining them with a kitchen towel and placing something heavy on them such as a pan. Or use a tofu press.
- Preheat the oven to 400°F (200°C) and line a large sheet pan with a nonstick mat or parchment paper.
- Slice the tofu slabs into 1-inch cubes and add them to a bowl that has a fitted lid or a gallon bag. Add a tablespoon of olive oil and the soy sauce. Close the bowl and shake it till the cubes are coated. Let this marinade absorb while preparing the other veggies.
- Peel and cut the sweet potato into 1-inch cubes. Cut the red onion into chunks and separate some of the thicker layers. Add them to the sheet pan along with the kale in sections. Leave a quarter of the sheet pan empty for the tofu.
- Mix the garlic powder and ginger with the cornstarch, then sprinkle it over the tofu. Close the bowl back up and shake it around gently until the cubes are fully coated. Place the tofu cubes on the sheet pan in a single layer.
- Drizzle the vegetables with olive oil, and then sprinkle salt and pepper over everything, including the tofu.
- Roast this for 30 minutes in the oven. Flip everything halfway through. Add more olive oil if anything looks like it's drying out and remove any veggies that look like they might burn.
- Cook the quinoa while the other ingredients are roasting. You may need to rinse your quinoa if the package doesn't say “pre-rinsed.” Bring the quinoa and broth to a boil in a medium pot. Then, reduce the heat to a simmer. Cover the pot and cook the quinoa for 15 minutes. Fluff the quinoa with a fork once all of the broth is absorbed.
- Make the optional spicy tahini sauce by whisking the sauce ingredients together. (The recipe is down below in the notes section.)
- Divide everything across five bowls with the quinoa as the base. Top them with avocado slices, chia seeds, and sauce. Enjoy them now or save them for later.
Video
Notes
Optional Tahini Sauce
Simply combine the following:- 1/4 cup tahini sauce
- 3 tbsp hot water (add more if you want a thinner sauce)
- 1 tbsp sriracha
- 1/2 tbsp maple syrup
- 1/2 tsp lemon juice
- 1/4 tsp pepper
- 1/4 tsp garlic powder
Nutrition
The nutritional information provided is an estimate from third-party calculations.
