Baked Peanut Tofu Bowls
A quick and nutritious plant-based bowl featuring crispy baked tofu, sautéed vegetables, creamy peanut sauce, and fluffy rice. Perfect for weeknight dinners, meal prep, or a satisfying vegan lunch, it’s high in protein, fiber, and good fats, making it as wholesome as it is delicious.
Equipment
- 1 large baking sheet
- Parchment paper (1 sheet)
- 1 Medium mixing bowl
- 1 sauté pan
- 1 spatula or wooden spoon
- Knife and cutting board
Ingredients
For the Bowl:
- 2 cups cooked rice or quinoa/rice noodles
- 1 ripe avocado sliced
- 2 red bell peppers thinly sliced
- 3 cups chopped kale
- 4 green onions chopped
- 1 tablespoon olive oil
- Optional: chopped peanuts for garnish
For the Tofu:
- 1 block 14 oz extra-firm tofu
- 1 tablespoon low-sodium tamari or soy sauce
- 1 teaspoon toasted sesame oil
- 1 tablespoon maple syrup or honey
- 2 tablespoons cornstarch
- 2 tablespoons gluten-free breadcrumbs or regular
- ½ cup peanut sauce
Instructions
- Tofu Preparation and Draining: Begin by opening the tofu package and carefully draining any excess liquid. If using extra-firm tofu, pressing is optional, but you may gently press it with a clean kitchen towel to remove additional moisture. This step ensures that the tofu will become crispy when baked rather than soggy. Pat the tofu dry thoroughly on all sides.
- Cubing the Tofu: Place the drained tofu on a cutting board and slice it into evenly sized cubes, roughly 1/2 to 1 inch each. Uniform cubes help ensure even cooking and a consistent crispy texture on all sides.
- Preparing the Marinade: In a medium mixing bowl, combine 1 tablespoon of low-sodium tamari, 1 teaspoon toasted sesame oil, and 1 tablespoon of maple syrup (or honey if preferred). Whisk gently to create a balanced marinade. Add the tofu cubes to the bowl, gently tossing them until every piece is coated. Let the tofu marinate for approximately 20 minutes.This allows the flavors to penetrate and enhances the final taste.
- Preheating the Oven: While the tofu marinates, preheat your oven to 375°F (190°C). Line a large baking sheet with parchment paper to prevent sticking and promote easy cleanup.
- Coating the Tofu for Crispiness: After marination, remove the tofu cubes and toss them lightly in 2 tablespoons of cornstarch, ensuring a thin, even layer covers each piece. Follow by coating the cubes with 2 tablespoons of gluten-free breadcrumbs. Make sure all sides are evenly coated, as this double layer helps create that golden, crunchy exterior.
- Arranging Tofu on Baking Sheet: Place the coated tofu cubes on the prepared baking sheet, ensuring there is space between each piece. Crowding the cubes can cause them to steam rather than crisp. This spacing is essential for achieving maximum crunch.
- Baking the Tofu: Bake the tofu in the preheated oven for 25–30 minutes. Halfway through, gently turn the cubes using a spatula to promote even browning on all sides. The tofu is ready when it is golden brown, crispy, and firm to the touch. Once baked, remove the tray from the oven and allow the tofu to cool for 5 minutes before adding the sauce.
- Preparing the Vegetables: While the tofu bakes, prepare your vegetables. Slice 2 red bell peppers into thin strips. Heat 1 tablespoon of olive oil in a sauté pan over medium heat. Add the bell peppers and cook for approximately 10 minutes, stirring occasionally, until they start to caramelize slightly and become tender.
- Cooking the Kale: Once the peppers begin to soften, add 3 cups of chopped kale to the pan. Stir for 1–2 minutes until the kale wilts but retains a vibrant green color. Avoid overcooking to preserve both texture and nutrients.
- Preparing the Peanut Sauce: Measure ½ cup of peanut sauce and thin it with 1/2 cup of water. Stir well to achieve a creamy, pourable consistency. The sauce is now ready to coat the tofu or drizzle over the assembled bowl. Any leftover sauce can be stored in the refrigerator for later use.
- Coating the Tofu with Sauce: Transfer the baked tofu cubes to a mixing bowl and gently toss with ½ cup of the prepared peanut sauce, ensuring all cubes are evenly coated. For extra crunch, you can return the tofu to the oven for 5 minutes after saucing, but this is optional.
- Assembling the Buddha Bowl: Start your bowl with a base of 2 cups cooked rice (or quinoa/rice noodles). Add the sautéed bell peppers and kale on one side. Slice 1 avocado and place it atop the vegetables. Sprinkle chopped green onions for freshness and optional chopped peanuts for added crunch. Finally, add the peanut-coated tofu and drizzle any remaining peanut sauce over the bowl.
- Final Touches and Serving: Take a final look at your assembled bowl—ensure it is colorful, balanced, and visually appealing. Serve immediately while warm. This bowl can be enjoyed fresh or packed for meal prep, making it a versatile and satisfying plant-based meal option.
Notes
- Use extra-firm tofu for the best texture; softer varieties may become mushy during baking.
- Marinating the tofu for at least 20 minutes allows the flavors to penetrate deeply.
- To ensure maximum crispiness, coat tofu evenly with both cornstarch and breadcrumbs and give each cube enough space on the baking sheet.
- Red bell peppers work best for sweetness and color, but yellow or orange peppers are excellent substitutes.
- The peanut sauce can be thinned with water to your preferred consistency, and leftovers store well for dipping or drizzling over noodles and salads.
- For added crunch, sprinkle chopped peanuts just before serving.
- This recipe is naturally vegan and gluten-free, but ensure the breadcrumbs you use align with your dietary preferences.
