Introduction & Inspiration
This Baked Tofu and Veggie Bowls recipe is a healthy, flavorful, and satisfying vegan meal that’s perfect for lunch, dinner, or meal prep. I’m a firm believer that healthy eating shouldn’t be complicated or bland, and this recipe embodies that philosophy. It’s all about combining simple ingredients in a way that creates a delicious and nutritious meal.
My inspiration for this recipe came from a desire to create a versatile and customizable bowl that could be adapted to different tastes and preferences. I wanted a recipe that would be packed with protein, fiber, and vitamins, using readily available ingredients and requiring minimal cooking effort.
I envisioned a bowl filled with crispy baked tofu, colorful roasted vegetables, a fluffy base of quinoa or rice, and a creamy, flavorful tahini dressing that tied everything together. It’s a meal that’s both nourishing and satisfying, perfect for any time of day.
This recipe is the result of that vision, a simple yet flavorful Baked Tofu and Veggie Bowl that’s sure to become a new favorite. It’s a regular in my meal rotation, and I love how easy it is to customize with different vegetables and grains.
Nostalgic Appeal (with a Healthy, Modern Twist)
While “bowls” as a meal concept might seem modern, the underlying idea of combining grains, vegetables, and a protein source in a single dish is quite traditional and found in many cultures. Think of rice bowls in Asian cuisine, grain bowls in various cultures, or even the concept of a “Buddha bowl,” which draws on the idea of a balanced and wholesome meal.
This recipe takes that familiar concept and updates it with a focus on plant-based protein (tofu) and a flavorful, homemade tahini dressing. It’s a modern take on a wholesome, balanced meal, making it appealing to those seeking healthy and delicious options. The roasting of the vegetables and tofu also adds a depth of flavor that might remind some of roasted dinner meals, offering a touch of comfort food nostalgia.
Homemade Focus
This recipe emphasizes the benefits of homemade cooking, even with its simple approach. While we’re using some convenient ingredients like pre-cooked grains (optional), the focus is on preparing the tofu and vegetables from scratch, and creating a flavorful tahini dressing that elevates the entire dish.
The process of pressing and cubing the tofu, tossing it with the marinade, roasting the vegetables, and whisking together the tahini dressing is a hands-on experience. This involvement in the cooking process often leads to a greater appreciation of the meal.
Making your own dressing and roasting your own vegetables allows you to control the ingredients, ensuring freshness and avoiding unwanted additives. You can adjust the seasonings to your liking, and choose your favorite vegetables.
This recipe is a reminder that even simple homemade meals can be incredibly flavorful and satisfying. It’s about taking a few fresh ingredients and transforming them into something both nutritious and delicious.
Flavor Goal
The primary objective of this recipe is to create a Baked Tofu and Veggie Bowl that’s a harmonious blend of flavors and textures, with crispy, savory tofu, tender-roasted vegetables, a fluffy grain base, and a creamy, tangy, and slightly sweet tahini dressing.
The tofu, marinated in soy sauce, olive oil, and cornstarch, and baked until crispy, provides the main protein source and a satisfyingly chewy texture. The marinade ensures the tofu is:
- Savory: From the soy sauce.
- Slightly Crispy: From the cornstarch and baking.
- Umami-rich: Also from the soy sauce.
The roasted vegetables (red bell pepper, zucchini, broccoli florets, and cherry tomatoes) add a variety of flavors and textures:
- Sweetness: From the bell pepper and cherry tomatoes.
- Slightly Earthy: From the zucchini and broccoli.
- Tender and Slightly Caramelized: From the roasting process.
The cooked quinoa or brown rice provides a fluffy and nutritious base, absorbing the flavors of the dressing and other components.
The tahini dressing is crucial for tying everything together. It should be:
- Creamy: From the tahini (sesame seed paste).
- Tangy: From the lemon juice.
- Slightly Sweet: From the maple syrup (or agave nectar).
- Savory: From the soy sauce and garlic.
Ultimately, I wanted a bowl that was both balanced and flavorful, a combination of textures and tastes that would be both satisfying and nourishing.
Ingredient Insights
Let’s take a closer look at the ingredients that make these Baked Tofu and Veggie Bowls so delicious and nutritious:
- Firm Tofu (Pressed and Cubed): This is the protein powerhouse of the bowl. Pressing the tofu removes excess water, allowing it to absorb the marinade and crisp up nicely in the oven. Firm or extra-firm tofu works best for this recipe.
- Soy Sauce (or Tamari): This adds saltiness and umami to the tofu marinade. Use low-sodium soy sauce to control the saltiness of the dish. Tamari is a good gluten-free alternative.
- Olive Oil: This is used in the tofu marinade and to coat the vegetables for roasting. It helps the tofu and vegetables brown and crisp up in the oven.
- Cornstarch: This is the secret ingredient for achieving crispy tofu. It helps to create a light, crispy coating on the tofu as it bakes.
- Red Bell Pepper (Sliced): Red bell pepper adds sweetness and a vibrant color to the bowl.
- Zucchini (Sliced): Zucchini adds a mild, slightly sweet flavor and a tender texture.
- Broccoli Florets: Broccoli contributes a slightly earthy and slightly bitter flavor, as well as a nice textural contrast.
- Cherry Tomatoes: Cherry tomatoes add bursts of juicy sweetness and acidity.
- Salt and Pepper
- Cooked Quinoa or Brown Rice (or Your Favorite Grain): This provides the base for the bowl. Quinoa and brown rice are both nutritious options, providing fiber and protein. You can also use other grains, such as farro, barley, or couscous.
- Tahini: This is the base of the dressing, providing a creamy texture and a nutty, slightly bitter flavor. Tahini is a paste made from ground sesame seeds.
- Lemon Juice: Freshly squeezed lemon juice adds brightness and acidity to the dressing, balancing the richness of the tahini.
- Maple Syrup or Agave Nectar: This adds a touch of sweetness to the dressing, balancing the tangy and savory flavors.
- Soy Sauce
- Garlic Clove (Minced): Garlic adds a pungent, aromatic note to the dressing.
- Warm Water
Essential Equipment
You’ll need a few basic kitchen tools for this recipe:
- Baking Sheet: This is for roasting the tofu and vegetables.
- Parchment Paper: This prevents the tofu and vegetables from sticking to the baking sheet and makes cleanup easier.
- Two Large Bowls: One for marinating the tofu and one for tossing the vegetables with oil and seasonings.
- Small Bowl: This is for whisking together the tahini dressing ingredients.
- Cutting Board and Knife: These are for preparing the vegetables and tofu.
- Tofu Press (Optional, but Recommended)
- Measuring Cups and Spoons
- Whisk
List of Ingredients with Measurements
Here’s a precise list of the ingredients, along with their exact measurements:
- 1 (14-ounce) block firm or extra-firm tofu, pressed and cubed
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon olive oil
- 1 tablespoon cornstarch
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- 1 cup broccoli florets
- 1 cup cherry tomatoes
- 2 tablespoons olive oil
- Salt and pepper to taste
- 2 cups cooked quinoa, brown rice, or your favorite grain
Tahini Dressing:
- 1/4 cup tahini
- 2 tablespoons lemon juice (freshly squeezed)
- 1 tablespoon maple syrup or agave nectar
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 garlic clove, minced
- 2-3 tablespoons warm water
Step-by-Step Instructions
Let’s make these delicious and nutritious Baked Tofu and Veggie Bowls!
Step 1: Preheat Oven and Prepare Baking Sheet
Preheat the oven to 400°F (200°C).
Line a large baking sheet with parchment paper. This will prevent the tofu and vegetables from sticking and make cleanup easier.
Step 2: Press and Cube the Tofu
If you haven’t already pressed your tofu, do so now. This is a crucial step for achieving crispy tofu. You can use a tofu press, or wrap the tofu block in several layers of paper towels and place a heavy object (like a book or a cast-iron skillet) on top for at least 30 minutes.
Once the tofu is pressed, cut it into bite-sized cubes (about 1/2-inch to 1-inch cubes).
Step 3: Marinate the Tofu
In a large bowl, combine the cubed tofu, soy sauce (or tamari), 1 tablespoon of olive oil, and cornstarch.
Toss gently but thoroughly to ensure that all the tofu cubes are evenly coated with the marinade.
Step 4: Prepare the Vegetables
In a separate large bowl, combine the sliced red bell pepper, sliced zucchini, broccoli florets, and cherry tomatoes.
Drizzle the vegetables with 2 tablespoons of olive oil.
Season with salt and pepper to taste.
Toss to coat the vegetables evenly with the oil and seasonings.
Step 5: Arrange Tofu and Vegetables on Baking Sheet
Spread the marinated tofu cubes in a single layer on one side of the prepared baking sheet.
Spread the seasoned vegetables in a single layer on the other side of the baking sheet. Try to keep the tofu and vegetables separate to ensure even cooking.
Step 6: Bake
Bake the tofu and vegetables in the preheated oven for 25-30 minutes, or until the tofu is golden brown and crispy and the vegetables are tender and slightly caramelized.
About halfway through the baking time (around 15 minutes), stir the tofu and vegetables to promote even cooking.
Step 7: Make the Tahini Dressing
While the tofu and vegetables are baking, make the tahini dressing. In a small bowl, whisk together the tahini, lemon juice, maple syrup (or agave nectar), soy sauce (or tamari), and minced garlic until well combined.
Gradually add warm water, one tablespoon at a time, whisking until the dressing reaches a smooth and pourable consistency. You may need more or less water depending on the consistency of your tahini. Taste and adjust seasonings as needed.
Step 8: Assemble the Bowls
Once the tofu and vegetables are cooked, remove the baking sheet from the oven.
Divide the cooked quinoa (or your chosen grain) evenly among serving bowls.
Top each bowl with a portion of the baked tofu and roasted vegetables.
Drizzle the tahini dressing generously over the tofu and vegetables.
Step 9: Serve
Serve the Baked Tofu and Veggie Bowls immediately.
Optional Garnishes: Garnish with fresh herbs (such as cilantro, parsley, or chives), sesame seeds, a sprinkle of red pepper flakes, or a squeeze of extra lemon juice.
Troubleshooting
Here are a few potential issues and their solutions:
Problem: Tofu is not crispy.
Solutions: * Make sure you pressed the tofu thoroughly to remove excess water. * Use firm or extra-firm tofu. * Don’t overcrowd the baking sheet. The tofu should be in a single layer. * Bake for a longer time, if needed. * Increase oven temperature slightly.
Problem: Vegetables are not cooked evenly.
Solutions: * Make sure the vegetables are cut into roughly the same size pieces. * Stir the vegetables halfway through the baking time. * If some vegetables are cooking faster than others, remove them from the baking sheet and continue cooking the remaining vegetables.
Problem: Tahini dressing is too thick.
Solution: Add more warm water, one tablespoon at a time, whisking until the dressing reaches your desired consistency.
Problem: Tahini dressing is too thin.
Solution: Add a little bit more tahini, a teaspoon at a time, whisking until the dressing thickens.
Tips and Variations
Here are some extra tips and variations to customize your Baked Tofu and Veggie Bowls:
Tip: For extra crispy tofu, you can broil it for the last few minutes of cooking time. Keep a close eye on it to prevent burning.
Variation: Use different vegetables, such as sweet potatoes, Brussels sprouts, cauliflower, carrots, or mushrooms.
Variation: Add different spices to the tofu marinade or the vegetables, such as garlic powder, onion powder, smoked paprika, cumin, or chili powder.
Variation: Use different grains, such as farro, barley, couscous, or wild rice, instead of quinoa or brown rice.
Variation: Add other toppings to the bowls, such as avocado slices, chopped nuts, seeds, or dried cranberries.
Variation: Make a different dressing, such as a peanut sauce, a lemon-herb vinaigrette, or a spicy sriracha mayo. Variation: Add beans or lentils
Serving and Pairing Suggestions
These Baked Tofu and Veggie Bowls are a versatile and satisfying meal. Here are some serving ideas:
- As a Main Course: They’re perfect for a healthy and flavorful lunch or dinner.
- For Meal Prep: Make a big batch on Sunday and portion it out into containers for lunches or dinners throughout the week. The components can be stored separately and assembled just before eating.
- For a Customizable Meal: Offer a variety of toppings and let everyone create their own bowl.
Pairing Suggestions:
- Beverages: This dish pairs well with a variety of beverages, including water, iced tea, lemonade, or a light-bodied beer.
- Additions:
Nutritional Information
These Baked Tofu and Veggie Bowls are a nutritional powerhouse, packed with protein, fiber, vitamins, and minerals. Here’s a general overview of their nutritional benefits:
- High in Protein: The tofu is an excellent source of plant-based protein.
- High in Fiber: The vegetables and grains provide dietary fiber.
- Rich in Vitamins and Minerals: The various vegetables provide a range of vitamins and minerals, including vitamin C, vitamin A, potassium, folate, and vitamin K.
- Healthy Fats: The olive oil and tahini provide healthy fats.
- Vegan and Gluten-Free (Depending on Grain Choice): This recipe is naturally vegan, and it can be easily made gluten-free by using a gluten-free grain like quinoa or brown rice.
The exact nutritional information will vary depending on the specific ingredients used and the serving size. A rough estimate per serving (assuming the recipe makes 4 servings) is:
- Calories: 450-550
- Fat: 20-25g
- Protein: 20-25g
- Fiber: 8-12g
Baked Tofu and Veggie Bowls
Description
This Baked Tofu and Veggie Bowls recipe is a healthy, flavorful, and satisfying vegan meal that’s perfect for lunch, dinner, or meal prep. I’m a firm believer that healthy eating shouldn’t be complicated or bland, and this recipe embodies that philosophy
Ingredients
- 1 (14-ounce) block firm or extra-firm tofu, pressed and cubed
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon olive oil
- 1 tablespoon cornstarch
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- 1 cup broccoli florets
- 1 cup cherry tomatoes
- 2 tablespoons olive oil
- Salt and pepper to taste
- 2 cups cooked quinoa, brown rice, or your favorite grain
Tahini Dressing:
- 1/4 cup tahini
- 2 tablespoons lemon juice (freshly squeezed)
- 1 tablespoon maple syrup or agave nectar
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 garlic clove, minced
- 2–3 tablespoons warm water
Instructions
Step 1: Preheat Oven and Prepare Baking Sheet
Preheat the oven to 400°F (200°C).
Line a large baking sheet with parchment paper. This will prevent the tofu and vegetables from sticking and make cleanup easier.
Step 2: Press and Cube the Tofu
If you haven’t already pressed your tofu, do so now. This is a crucial step for achieving crispy tofu. You can use a tofu press, or wrap the tofu block in several layers of paper towels and place a heavy object (like a book or a cast-iron skillet) on top for at least 30 minutes.
Once the tofu is pressed, cut it into bite-sized cubes (about 1/2-inch to 1-inch cubes).
Step 3: Marinate the Tofu
In a large bowl, combine the cubed tofu, soy sauce (or tamari), 1 tablespoon of olive oil, and cornstarch.
Toss gently but thoroughly to ensure that all the tofu cubes are evenly coated with the marinade.
Step 4: Prepare the Vegetables
In a separate large bowl, combine the sliced red bell pepper, sliced zucchini, broccoli florets, and cherry tomatoes.
Drizzle the vegetables with 2 tablespoons of olive oil.
Season with salt and pepper to taste.
Toss to coat the vegetables evenly with the oil and seasonings.
Step 5: Arrange Tofu and Vegetables on Baking Sheet
Spread the marinated tofu cubes in a single layer on one side of the prepared baking sheet.
Spread the seasoned vegetables in a single layer on the other side of the baking sheet. Try to keep the tofu and vegetables separate to ensure even cooking.
Step 6: Bake
Bake the tofu and vegetables in the preheated oven for 25-30 minutes, or until the tofu is golden brown and crispy and the vegetables are tender and slightly caramelized.
About halfway through the baking time (around 15 minutes), stir the tofu and vegetables to promote even cooking.
Step 7: Make the Tahini Dressing
While the tofu and vegetables are baking, make the tahini dressing. In a small bowl, whisk together the tahini, lemon juice, maple syrup (or agave nectar), soy sauce (or tamari), and minced garlic until well combined.
Gradually add warm water, one tablespoon at a time, whisking until the dressing reaches a smooth and pourable consistency. You may need more or less water depending on the consistency of your tahini. Taste and adjust seasonings as needed.
Step 8: Assemble the Bowls
Once the tofu and vegetables are cooked, remove the baking sheet from the oven.
Divide the cooked quinoa (or your chosen grain) evenly among serving bowls.
Top each bowl with a portion of the baked tofu and roasted vegetables.
Drizzle the tahini dressing generously over the tofu and vegetables.
Step 9: Serve
Serve the Baked Tofu and Veggie Bowls immediately.
Optional Garnishes: Garnish with fresh herbs (such as cilantro, parsley, or chives), sesame seeds, a sprinkle of red pepper flakes, or a squeeze of extra lemon juice.
Recipe Summary and Q&A
Recipe Summary:
We made delicious and nutritious Baked Tofu and Veggie Bowls by pressing and cubing tofu, marinating it in soy sauce, olive oil, and cornstarch, roasting it alongside a variety of vegetables, making a creamy tahini dressing, and assembling the bowls with cooked quinoa (or another grain), the baked tofu and vegetables, and the tahini dressing.
Q&A:
- Q: Can I make this ahead of time?
- A: Yes! You can prepare the components (baked tofu, roasted vegetables, tahini dressing, and cooked grains) ahead of time and store them separately in the refrigerator. Assemble the bowls just before serving.
- Q: How long will leftovers last in the refrigerator?
- A: Stored in an airtight container, the leftovers will last for up to 3-4 days in the refrigerator.
- Q: Can I freeze this dish?
- A: The baked tofu and roasted vegetables can be frozen separately. The assembled bowls are best enjoyed fresh. Freeze the tofu and vegetables in airtight containers for up to 2-3 months.
- Q: I don’t have tahini. Can I use something else?
- A: While tahini provides the signature flavor and creaminess of the dressing, you could try substituting it with another nut or seed butter, such as almond butter, cashew butter, or sunflower seed butter. The flavor will be slightly different.
- Q: Can I air fry?
- A: Yes.
- Q: I don’t have all the vegetables listed. Can I substitute?
- A: Yes