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Baked Tofu and Veggie Bowls

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Baked Tofu and Veggie Bowls are a colorful, wholesome meal featuring crispy baked tofu, roasted vegetables, and hearty grains topped with a flavorful sauce. This plant-based, customizable bowl is perfect for meal prep or a balanced weeknight dinner.

Ingredients

  • 14 oz firm or extra-firm tofu, pressed and cubed
  • 2 cups broccoli florets
  • 1 bell pepper, sliced
  • 1 large carrot, sliced
  • 1/2 red onion, sliced
  • 2 tablespoons olive oil or sesame oil, divided
  • 2 tablespoons soy sauce or tamari
  • 1/2 teaspoon garlic powder
  • Salt and pepper, to taste
  • 2 cups cooked rice, quinoa, or other grains
  • Optional: tahini dressing, peanut sauce, or teriyaki sauce
  • Optional: green onions or sesame seeds for garnish

Instructions

  1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. Press tofu for 20 minutes to remove moisture, then cut into cubes.
  3. In a bowl, toss tofu with 1 tablespoon oil, soy sauce, garlic powder, and pepper. Spread on one side of the baking sheet.
  4. In another bowl, toss broccoli, bell pepper, carrot, and onion with remaining oil, salt, and pepper. Spread on the other side of the baking sheet.
  5. Bake for 25–30 minutes, flipping tofu halfway through, until tofu is golden and veggies are tender and caramelized.
  6. While baking, prepare your grain of choice.
  7. Assemble bowls with a base of grains, topped with baked tofu and veggies.
  8. Drizzle with sauce of choice and garnish with green onions or sesame seeds if desired. Serve warm.

Notes

  • Swap tofu for tempeh or chickpeas for variety.
  • Use different veggies like zucchini, mushrooms, or sweet potatoes.
  • Store sauce separately to keep leftovers from getting soggy.
  • Great served warm or cold as a salad bowl with tahini dressing.

Nutrition

Find it online: https://recipesbyliza.com/baked-tofu-and-veggie-bowls/