Spiced Tofu & Vegetable Buddha Bowl

By AislePrompt Editorial · Published 2026-04-05 · Updated 2026-04-05

A protein-packed bowl with crispy tofu, roasted veggies, and ginger-tahini dressing. This Asian-inspired vegetarian recipe (high-protein, vegan), ready in about 35 minutes, pairs firm tofu, broccoli, carrots for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 650 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 14 oz block firm tofu
• 2 cups florets broccoli
• 1 cup julienned carrots
• 1 medium avocado
• 2 tbsp sesame oil
• 2 tbsp tamari
• 1 tbsp maple syrup
• 3 tbsp tahini
• 1 tsp grated fresh ginger
• 1 tbsp lime juice
• 2 cups cooked brown rice
• 1 tbsp toasted sesame seeds

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Instructions

1. Step 1: Preheat oven to 400°F (200°C). Cut 14 oz firm tofu into 1/2-inch cubes, toss with 1 tbsp sesame oil and 1 tbsp tamari, then spread on a parchment-lined baking sheet.
2. Step 2: Toss 2 cups broccoli florets and 1 cup julienned carrots with 1 tbsp sesame oil, 1 tbsp tamari, and 1 tsp grated ginger. Roast with tofu for 20 minutes until tofu is golden and veggies are tender-crisp.
3. Step 3: While roasting, whisk together 3 tbsp tahini, 1 tbsp lime juice, 1 tbsp maple syrup, 1 tsp grated ginger, and 2 tbsp water until smooth for dressing.
4. Step 4: Slice 1 medium avocado and gently fold into roasted vegetables and tofu. Divide 2 cups cooked brown rice between bowls, top with tofu-veggie mixture, drizzle with 1/4 of the tahini dressing, and sprinkle with 1 tbsp toasted sesame seeds.
5. Step 5: Serve immediately with remaining dressing on the side, allowing diners to adjust dressing quantity to taste.