0 from 6 votes
Tofu Rice Bowl with Peanut Sauce
This one-bowl wonder is healthy, filling, and protein-rich! Made with baked tofu, roasted veggies, warm rice, and a garlic-ginger peanut sauce.
Prep Time
25 mins
Cook Time
25 mins
Total Time
55 mins
Servings: 4 bowls
Calories: 529 kcal
Course:
Main Course
Cuisine:
Vegan , gluten-free
Ingredients
For the baked tofu:
- 14 oz. block extra-firm tofu (pressed*)
- 1/4 cup tamari
- 1 Tbsp. rice vinegar
- 2 tsp. pure maple syrup
- 1/2 tsp. garlic powder
- 1/2 tsp. onion powder
For the roasted veggies:
- 5 cups fresh broccoli florets (about 1 large or 2 medium heads)
- 2 medium carrots
- 1 red bell pepper
The rest:
- 1 cup brown Basmati rice (or white)
- 1 batch Peanut Sauce**
- For serving: Sesame seeds, fresh cilantro, peanuts, cashews, green onions, sriracha, mung bean sprouts, etc.
Instructions
- Begin: Preheat oven to 375°F (190°C). Line two baking pans with parchment paper. Set aside.
- Cook rice: Rinse and cook rice according to package instructions.
- Prepare the tofu: Cut tofu into small cubes, about 2/3-inch. In a medium bowl, add tamari, rice vinegar, maple syrup, garlic powder, and onion powder. Stir the marinade, then add tofu cubes. Gently toss with a spatula to evenly coat, then set bowl aside to marinate for a few minutes.
- Prepare veggies: Chop broccoli into small florets. Slice carrots. Dice bell pepper into bite-sized pieces.
- Bake tofu & veggies: Spread out tofu on a lined pan in a single layer. (Spoon any remaining sauce over the top for maximum flavor if desired.) On the other pan, spread out veggies. Add salt & pepper if desired. Then place both trays in oven and bake for 30 minutes, stirring each halfway through.
- Make peanut sauce: While everything is cooking, make the peanut sauce.
- Assemble bowls: To a serving bowl, add cooked rice, veggies, and tofu. Then drizzle peanut sauce and any desired toppings. (I like sesame seeds, fresh cilantro, and peanuts for crunch.)
Cup of Yum
Notes
- *Pressing tofu: Use a tofu press for about 15-20 minutes (or longer) or simply press between paper towels to remove excess moisture.
- **Peanut sauce: I find one batch of peanut sauce is a pretty great match for this recipe. (Each serving gets 1/3 cup sauce.) But if you like extra sauce, feel free to make a larger (or even double) batch.
Nutrition Information
Calories
529kcal
(26%)
Carbohydrates
70g
(23%)
Protein
24g
(48%)
Fat
20g
(31%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
5g
Monounsaturated Fat
8g
Potassium
994mg
(28%)
Fiber
7g
(28%)
Sugar
18g
(36%)
Vitamin A
6714IU
(134%)
Vitamin C
142mg
(158%)
Calcium
147mg
(15%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4bowls
Amount Per Serving
Calories 529
% Daily Value*
| Calories | 529kcal | 26% |
| Carbohydrates | 70g | 23% |
| Protein | 24g | 48% |
| Fat | 20g | 31% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 8g | 40% |
| Potassium | 994mg | 21% |
| Fiber | 7g | 28% |
| Sugar | 18g | 36% |
| Vitamin A | 6714IU | 134% |
| Vitamin C | 142mg | 158% |
| Calcium | 147mg | 15% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.