Spiced Tofu & Vegetable Buddha Bowl
A protein-packed bowl with crispy tofu, roasted veggies, and ginger-tahini dressing, ready in under 30 minutes. This asian-inspired vegetarian (high-protein, vegan) ready in about 35 minutes pairs block firm tofu, florets broccoli, julienned 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
Instructions
- 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.
- 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.
- 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.
- 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.
- Step 5: Serve immediately with remaining dressing on the side, allowing diners to adjust dressing quantity to taste.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Spiced Tofu & Vegetable Buddha Bowl take to make?
Total time is about 35 minutes (15 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Spiced Tofu & Vegetable Buddha Bowl?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep block firm tofu from drying out.
Can I substitute ingredients in Spiced Tofu & Vegetable Buddha Bowl?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Spiced Tofu & Vegetable Buddha Bowl for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Spiced Tofu & Vegetable Buddha Bowl high-protein?
Yes — this recipe is tagged high-protein, vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Great base recipe! I added a pinch of smoked paprika and it was even better.
- ★★★★☆
Tasty recipe. I'd add a bit more seasoning next time.
- ★★★★☆
Reliable weeknight option. Not going to blow your mind but always satisfying.
