Roasted Tofu Grain Bowl

This vibrant roasted tofu grain bowl brings color and nourishment to any day. With crispy golden tofu, wholesome grains, and cool crunchy vegetables, it is the ultimate make-ahead vegan lunch or dinner that I return to again and again for busy weeks.

I first built this bowl from kitchen odds and ends one Sunday meal prep. Now it is our reliable go-to when we want something bright and hearty at once.

Ingredients

• Firm tofu: pressed and cubed ensures the best crisp texture and protein boost
• Olive oil: helps the tofu roast evenly and adds richness
• Soy sauce or tamari: brings a savory punch and rounds out the flavors choose tamari for gluten-free needs
• Cornstarch: provides the irresistible crust on your tofu cubes
• Smoked paprika and garlic powder: create a warming, smoky depth that makes the tofu shine opt for the Spanish smoked paprika if available
• Black pepper: offers subtle heat and balances the other spices
• Brown rice quinoa or farro: form a sturdy base that absorbs the dressing beautifully choose whole grains for extra nutrition and chew
• Water or vegetable broth: for cooking grains broth gives an extra flavor layer
• Salt: is a must for the perfect seasoning
• Carrot cucumber red bell pepper and red cabbage: are the veggie stars bringing crunch color and vitamins
• Edamame: adds more plant-based protein and a pop of green
• Sesame seeds: add a nutty flavor and extra crunch sprinkle them if you like
• Tahini: gives a creamy earthy dressing base check labels for pure sesame content
• Maple syrup: offers a natural hint of sweetness balancing the tang
• Lemon juice: adds brightness and keeps flavors lively always use fresh for the best taste
• Fresh ginger: for a zesty note that lifts the dressing
• Water: thins the dressing to the perfect pourable texture add slowly to reach your preferred consistency

Step-by-Step Instructions

Preheat Oven:

Start by heating your oven to a hot 425 degrees Fahrenheit to guarantee your tofu crisps up just right. Line your baking sheet with parchment so nothing sticks.

Coat the Tofu:

Place pressed tofu cubes in a bowl and pour in olive oil and soy sauce so every piece gets glossy and flavorful. Dust the tofu with cornstarch smoked paprika garlic powder and black pepper then gently toss to fully coat each cube so the seasoning hugs every side.

Roast the Tofu:

Spread the coated tofu in a single layer on your lined baking sheet. Give the cubes a little room so hot air can circulate. Roast for 25 to 30 minutes flipping the tofu carefully halfway through so each side turns golden and crisp.

Cook the Grains:

While the tofu roasts rinse your grain of choice under cold water to wash away any extra starch or debris. Combine with water or broth and a pinch of salt in a saucepan and bring to a boil. Lower the heat cover and simmer until grains are tender and fluffy about 20 minutes for rice or quinoa a bit longer for farro. Fluff grains with a fork and set aside.

Prep the Vegetables:

Wash and slice your carrot cucumber bell pepper and red cabbage into bite-sized strips or shreds. If using frozen edamame let it thaw and pat dry.

Mix the Dressing:

In a small bowl whisk together tahini soy sauce maple syrup lemon juice and grated ginger. Slowly add water one tablespoon at a time whisking between each addition until the dressing is smooth and the consistency is pourable.

Assemble the Bowls:

Portion the grains among your bowls. Layer on a generous scoop of roasted tofu then artfully arrange the fresh vegetables and edamame. Drizzle everything with creamy tahini dressing and sprinkle with sesame seeds if wanted.

Save

Every time I toss cubed tofu with smoked paprika my kitchen smells incredible. The dressing is my secret weapon for transforming any grain bowl into something craveable and my nephew now requests extra to save for salads.

Storage Tips

Store the bowl components in separate containers in the fridge if possible. Keep the dressing on the side so grains and veggies stay crisp and fresh. Assembled bowls keep well up to four days but are best the first two days for maximum crunch. If you are in a rush just toss everything together ahead of time and lunch is grab and go.

Ingredient Substitutions

You can swap out tofu for tempeh or even chickpeas if you prefer. Farro brown rice or quinoa all work well for the base. If you need a low-carb option use cauliflower rice. When it comes to vegetables go wild—radish avocado or sautéed mushrooms make beautiful additions.

Serving Suggestions

This bowl is a complete meal on its own but you can add sliced avocado a sprinkle of toasted nuts or even a handful of fresh greens. Sometimes I serve extra dressing on the side for dipping or spoon a little chili crisp over the top when I am in the mood for spice.

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Cultural and Historical Context

Grain bowls like this have roots in many global cuisines from Japanese donburi to Mediterranean Buddha bowls. They combine grains vegetables and protein into a balanced satisfying meal. The use of tahini and edamame nods to both Middle Eastern and East Asian flavors making this a true fusion favorite in my family.

Recipe FAQs

→ How do I achieve crispy tofu?

Press the tofu well to remove moisture, coat with cornstarch and spices, and roast at a high temperature for the crispiest result.

→ Can I use other grains?

Yes! Brown rice, quinoa, or farro work well. For a lighter bowl, cauliflower rice is a good substitute.

→ Is the bowl good for meal prep?

Absolutely. Store components separately in the fridge for up to four days, adding the dressing just before serving.

→ How can I add extra protein?

Include additional edamame or top with toasted seeds or nuts for even more protein.

→ Is this bowl gluten-free?

Use gluten-free grains and tamari in place of soy sauce to keep the bowl entirely gluten-free.

→ What are possible vegetable swaps?

Mix in avocado, radish, shredded lettuce, or sautéed mushrooms for different flavors and textures.