Description
A nutritious and delicious Roasted Tofu Grain Bowl packed with flavors and textures.
Ingredients
Scale
- 400 g firm tofu, pressed and cubed
- 2 tablespoons olive oil
- 1 tablespoon soy sauce or tamari for gluten-free
- 1 tablespoon cornstarch
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 200 g brown rice, quinoa or farro, uncooked
- 480 ml water or vegetable broth
- Pinch of salt
- 1 medium carrot, julienned
- 1 large cucumber, sliced
- 1 red bell pepper, thinly sliced
- 100 g red cabbage, shredded
- 100 g shelled edamame, thawed if frozen
- 2 tablespoons sesame seeds, optional
- 3 tablespoons tahini
- 1 tablespoon soy sauce
- 1 tablespoon maple syrup
- 1 tablespoon lemon juice
- 1 teaspoon grated fresh ginger
- 2–3 tablespoons water, to thin
Instructions
- Preheat the oven to 210°C. Line a baking sheet with parchment paper.
- In a mixing bowl, combine cubed tofu with olive oil, soy sauce, cornstarch, smoked paprika, garlic powder, and black pepper. Toss gently until evenly coated, then arrange in a single layer on the prepared baking sheet.
- Roast tofu for 25–30 minutes, turning pieces halfway through, until golden and crispy.
- Rinse chosen grains under cold water. In a saucepan, add grains, water or broth, and a pinch of salt. Bring to a boil, then reduce heat, cover, and simmer until tender—about 20 minutes for rice or quinoa, 30 minutes for farro. Fluff grains with a fork after cooking.
- While tofu and grains cook, julienne carrot, slice cucumber and red bell pepper, shred red cabbage, and have edamame ready.
- In a small bowl, whisk tahini, soy sauce, maple syrup, lemon juice, and grated ginger. Gradually add water, one tablespoon at a time, until smooth and pourable.
- Divide cooked grains among four serving bowls. Top each with roasted tofu, prepared vegetables, and edamame. Drizzle with tahini dressing and scatter with sesame seeds if desired.
Notes
- Feel free to substitute any vegetables based on your preference.
- This dish can be served warm or cold.
- Leftovers can be stored in the refrigerator for up to 3 days.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Dish
- Method: Oven Roasting & Boiling
- Cuisine: Asian
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 6 g
- Sodium: 500 mg
- Fat: 20 g
- Saturated Fat: 3 g
- Unsaturated Fat: 16 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 10 g
- Protein: 18 g
- Cholesterol: 0 mg
Keywords: Roasted Tofu, Grain Bowl, Healthy Recipe, Vegan, Asian Cuisine