A Nutritious, Vibrant Grain Bowl With Crispy Roasted Tofu, Fresh Veggies, And A Flavorful Dressing – The Perfect Balanced Meal!
This Roasted Tofu Grain Bowl is my go-to for a healthy, satisfying meal. I decided to make it because I wanted a meal that’s full of plant-based protein, fiber, and vibrant flavors. The crispy roasted tofu pairs perfectly with the nutty, hearty grains like quinoa or farro, and the fresh veggies add color and crunch.
The creamy dressing ties everything together with a punch of flavor. My family loves it because it’s not only delicious but also customizable – you can add whatever veggies or grains you have on hand. It’s easy to prepare and perfect for a nourishing lunch or dinner!
Questions I Often Get Asked About This Recipe
Q: Can I use a different protein instead of tofu?
A: Absolutely! You can swap the tofu for tempeh, chickpeas, or grilled chicken if you prefer. The dressing will complement any protein you choose.
Q: How do I make the tofu crispy?
A: To make crispy tofu, be sure to press the tofu to remove excess moisture before baking. Coat the tofu in a little oil and cornstarch before roasting for extra crispiness.
Q: Can I make this bowl ahead of time?
A: Yes, you can prepare all the components (tofu, grains, and veggies) in advance and store them in the fridge. Just assemble the bowl and drizzle with the dressing when you’re ready to eat.
Q: Can I use frozen veggies?
A: Yes, frozen veggies work well in this bowl, especially if you’re using cooked greens or roasted vegetables. Just make sure to thaw them before using.
Q: What can I serve this grain bowl with?
A: This grain bowl is perfect on its own, but you can serve it with a side of avocado, a hard-boiled egg, or a sprinkle of nuts or seeds for extra crunch.
What You Need to Make Roasted Tofu Grain Bowl
For the Tofu:
- 1 block (14 oz) firm tofu, pressed and cubed
- 2 tablespoons olive oil
- 1 tablespoon soy sauce
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
For the Grain Bowl:
- 1 cup cooked quinoa, farro, or brown rice
- 1 cup roasted or fresh vegetables (such as bell peppers, zucchini, carrots, or broccoli)
- 1/4 cup avocado, sliced (optional)
- 1/4 cup chopped fresh herbs (parsley, cilantro, or basil)
For the Dressing:
- 3 tablespoons tahini
- 1 tablespoon lemon juice
- 1 teaspoon maple syrup or honey
- 1 tablespoon soy sauce or tamari
- 1-2 tablespoons water (to thin the dressing)
- Salt and pepper to taste
How to Make Roasted Tofu Grain Bowl
1. Prepare the tofu:
Preheat your oven to 400°F (200°C). Press the tofu to remove excess moisture, then cut it into cubes. Toss the tofu cubes in olive oil, soy sauce, garlic powder, smoked paprika, salt, and pepper. Spread the tofu in a single layer on a baking sheet and roast for 25-30 minutes, flipping halfway through, until the tofu is golden and crispy.
2. Prepare the grain base:
Cook your choice of grain (quinoa, farro, or rice) according to package instructions. Set aside.
3. Prepare the veggies:
If you’re roasting vegetables, toss them in olive oil and season with salt and pepper. Roast them in the oven (at 400°F/200°C) for 20-25 minutes, or until tender and slightly caramelized. Alternatively, you can use fresh veggies like sliced cucumber, cherry tomatoes, or leafy greens.
4. Make the dressing:
In a small bowl, whisk together the tahini, lemon juice, maple syrup or honey, soy sauce, and water. Adjust the water to reach your desired consistency. Season with salt and pepper to taste.
5. Assemble the bowls:
Divide the cooked grain between bowls. Top with roasted tofu, veggies, and any additional toppings (like avocado or fresh herbs). Drizzle with the tahini dressing.
6. Serve:
Serve immediately and enjoy a wholesome, flavorful meal!
Tips
- For extra flavor: You can marinate the tofu in soy sauce, lemon juice, and garlic for 30 minutes before roasting for a deeper flavor.
- Make it spicy: Add a pinch of chili flakes to the dressing or drizzle with sriracha for a spicy kick.
- Add more crunch: Top with roasted nuts, seeds, or crunchy chickpeas for added texture.
Reader Reviews
🌟🌟🌟🌟🌟 Sarah D. – “This grain bowl is so satisfying! The roasted tofu is crispy and flavorful, and the tahini dressing is the perfect creamy touch. My family loved it.”
🌟🌟🌟🌟 Megan W. – “I made this for lunch, and it was delicious! The quinoa and roasted veggies make it so hearty, and the tofu adds such great texture.”
🌟🌟🌟🌟🌟 Lena T. – “Such a great, healthy meal! The tofu was perfectly crispy, and the dressing is so creamy and flavorful. I’ll be making this again!”
🌟🌟🌟🌟 Emma R. – “A great way to eat more plant-based meals! The roasted tofu gives this grain bowl such a great flavor, and the dressing pulls it all together.”
🌟🌟🌟🌟🌟 Rachel P. – “This is my new favorite dinner! It’s fresh, filling, and so tasty. I added some avocado and loved the extra creaminess.”
Printable Recipe
Roasted Tofu Grain Bowl
This Roasted Tofu Grain Bowl is a nutritious, vibrant meal with crispy roasted tofu, hearty grains, fresh vegetables, and a creamy tahini dressing – perfect for lunch or dinner.
Ingredients
- For the Tofu:
- 1 block (14 oz) firm tofu, pressed and cubed
- 2 tablespoons olive oil
- 1 tablespoon soy sauce
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- For the Grain Bowl:
- 1 cup cooked quinoa, farro, or brown rice
- 1 cup roasted or fresh vegetables (such as bell peppers, zucchini, carrots, or broccoli)
- 1/4 cup avocado, sliced (optional)
- 1/4 cup chopped fresh herbs (parsley, cilantro, or basil)
- For the Dressing:
- 3 tablespoons tahini
- 1 tablespoon lemon juice
- 1 teaspoon maple syrup or honey
- 1 tablespoon soy sauce or tamari
- 1-2 tablespoons water (to thin the dressing)
- Salt and pepper to taste
Instructions
Prepare the tofu:
- Preheat your oven to 400°F (200°C). Press the tofu to remove excess moisture, then cut it into cubes. Toss the tofu cubes in olive oil, soy sauce, garlic powder, smoked paprika, salt, and pepper. Spread the tofu in a single layer on a baking sheet and roast for 25-30 minutes, flipping halfway through, until the tofu is golden and crispy.
Prepare the grain base:
- Cook your choice of grain (quinoa, farro, or rice) according to package instructions. Set aside.
Prepare the veggies:
- If you’re roasting vegetables, toss them in olive oil and season with salt and pepper. Roast them in the oven (at 400°F/200°C) for 20-25 minutes, or until tender and slightly caramelized. Alternatively, you can use fresh veggies like sliced cucumber, cherry tomatoes, or leafy greens.
Make the dressing:
- In a small bowl, whisk together the tahini, lemon juice, maple syrup or honey, soy sauce, and water. Adjust the water to reach your desired consistency. Season with salt and pepper to taste.
Assemble the bowls:
- Divide the cooked grain between bowls. Top with roasted tofu, veggies, and any additional toppings (like avocado or fresh herbs). Drizzle with the tahini dressing.
Serve:
- Serve immediately and enjoy a wholesome, flavorful meal!
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If You Enjoyed This Recipe, Please Share!
If you loved this Roasted Tofu Grain Bowl, please share it with your friends and family! It’s a healthy, filling meal that’s perfect for any time of the day. Share it on social media and tag me – I’d love to see how your bowl turns out!
