Baked Tofu and Veggie Bowls

Introduction & Inspiration

I’m always on the lookout for healthy, flavorful, and satisfying meals that are easy to customize and perfect for meal prepping. These Baked Tofu and Veggie Bowls immediately caught my eye! The combination of crispy baked tofu, roasted vegetables, a flavorful tahini dressing, and a base of quinoa or rice seemed like the perfect recipe for a nutritious and delicious meal.

My inspiration came from a desire to create a bowl meal that was both visually appealing and packed with nutrients. I wanted something that would be satisfying enough for a main course, yet versatile enough to be adapted to different tastes and preferences.

My goal was to find a recipe that was both approachable for home cooks and yielded a truly delicious and customizable meal. These Baked Tofu and Veggie Bowls seemed to fit the bill perfectly: simple ingredients, a straightforward baking process, and a homemade tahini dressing that ties everything together.

These bowls seem to be perfect for lunch.

Nostalgic Appeal

While Baked Tofu and Veggie Bowls might seem like a contemporary dish, they tap into some familiar and comforting elements. Bowl meals, in general, have become increasingly popular in recent years, offering a convenient and customizable way to enjoy a variety of ingredients in a single dish.

The use of roasted vegetables, such as bell peppers, zucchini, and broccoli, evokes a sense of wholesome, healthy eating, reminiscent of simple, home-cooked meals.

The combination of tofu and a flavorful sauce is a classic pairing in many cuisines, offering a satisfying and protein-rich meal.

And the overall concept of a customizable bowl, where you can choose your favorite grains, vegetables, protein, and dressing, is a modern take on the timeless appeal of build-your-own meals and personalized dishes.

Homemade Focus

These Baked Tofu and Veggie Bowls are a celebration of homemade goodness, emphasizing the fresh flavors and simple techniques of home cooking. You’re roasting the tofu and vegetables from scratch, creating the tahini dressing, and assembling the bowls with care.

I appreciate recipes that prioritize whole, unprocessed ingredients and straightforward methods, and this one certainly does. You’re using fresh vegetables, tofu, and a few key pantry staples to create a meal that’s far more flavorful and nutritious than anything you could buy pre-made.

The act of roasting the tofu and vegetables, bringing out their natural flavors and creating a satisfying texture, is a classic cooking technique that connects us to the heart of home cooking.

And the homemade tahini dressing, made with just a few simple ingredients, adds a personal touch and allows you to control the flavor and consistency.

Flavor Goal

The primary flavor goal of these Baked Tofu and Veggie Bowls is a balanced combination of savory, slightly sweet, tangy, and nutty flavors, with a variety of textures from the crispy tofu, tender-crisp vegetables, and fluffy grains. It’s a bowl that’s both satisfying and refreshing.

The baked tofu, tossed with soy sauce, olive oil, and cornstarch, provides a crispy, savory, and protein-rich element.

The roasted vegetables – red bell pepper, zucchini, broccoli florets, and cherry tomatoes – offer a variety of flavors and textures, from the sweetness of the bell pepper and tomatoes to the slight bitterness of the broccoli and the mildness of the zucchini.

The cooked quinoa, brown rice, or your favorite grain provides a neutral and slightly nutty base that absorbs the flavors of the other ingredients.

And the tahini dressing, made with tahini, lemon juice, maple syrup (or agave nectar), soy sauce, minced garlic, and warm water, ties all the flavors together with a tangy, nutty, slightly sweet, and savory sauce.

Ingredient Insights

Let’s take a closer look at the ingredients that make these Baked Tofu and Veggie Bowls so nutritious and flavorful. I’ll explain why each one is important, without listing specific measurements (those are in the recipe section).

Firm tofu, pressed and cubed: This is our protein source. Pressing the tofu removes excess water, allowing it to crisp up nicely in the oven.

Soy sauce: Adds saltiness and umami to the tofu.

Olive oil: Used for both the tofu and the vegetables, promoting browning and adding richness.

Cornstarch: This helps create a crispy coating on the tofu.

Red bell pepper, sliced:

Zucchini, sliced:

Broccoli florets:

Cherry tomatoes:

Salt and pepper to taste:

Cooked quinoa, brown rice, or your favorite grain: This provides the base for our bowls.

For the Tahini Dressing:

Tahini: This is the base of our dressing.

Lemon juice:

Maple syrup or agave nectar: Adds a touch of sweetness to balance the tanginess of the lemon juice and the bitterness of the tahini.

Soy sauce: Adds saltiness and umami to the dressing.

Garlic clove, minced:

Warm water: This is used to thin the dressing to the desired consistency.

This is a simple and healthy ingredient list.

Essential Equipment

You won’t need a lot of specialized equipment. Here’s what you’ll need:

A baking sheet: For roasting the tofu and vegetables.

Parchment paper: For lining the baking sheet, preventing sticking, and making cleanup easy.

Bowls (at least three): One for tossing the tofu with the marinade, one for tossing the vegetables with oil and seasonings, and one for whisking together the tahini dressing.

A cutting board and knife: For slicing the vegetables and cubing the tofu.

Measuring cups and measuring spoons.

That’s all you need!

List of Ingredients with Measurements

Here’s the complete list of ingredients, with precise measurements:

• 1 block firm tofu, pressed and cubed
• 2 tbsp soy sauce
• 1 tbsp olive oil
• 1 tbsp cornstarch
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup broccoli florets
• 1 cup cherry tomatoes
• 2 tbsp olive oil
• Salt and pepper to taste
• 2 cups cooked quinoa, brown rice, or your favorite grain

Tahini Dressing:

• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 tbsp maple syrup or agave nectar
• 1 tbsp soy sauce
• 1 garlic clove, minced
• 2-3 tbsp warm water (to thin the dressing)

These ingredients will give you a perfect result.

Prepare all ingredients.

Step-by-Step Instructions

Let’s break down the process into easy-to-follow steps.

Step 1: Preheat and Prepare Baking Sheet. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 2: Marinate Tofu. In a bowl, toss the cubed tofu with soy sauce, olive oil, and cornstarch until well coated.

Step 3: Prepare Vegetables. In a separate bowl, toss the sliced red bell pepper, zucchini, broccoli florets, and cherry tomatoes with olive oil, salt, and pepper.

Step 4: Arrange on Baking Sheet. Spread the tofu cubes evenly on one side of the prepared baking sheet. Spread the vegetables evenly on the other side of the baking sheet.

Step 5: Bake. Bake the tofu and vegetables for 25-30 minutes, or until the tofu is golden and crispy and the vegetables are tender, stirring halfway through.

Step 6: Make Tahini Dressing. While the tofu and vegetables are baking, make the tahini dressing. In a small bowl, whisk together the tahini, lemon juice, maple syrup (or agave nectar), soy sauce, and minced garlic. Add warm water, one tablespoon at a time, until the dressing reaches a smooth and pourable consistency.

Step 7: Assemble Bowls. Divide the cooked quinoa or grains evenly among serving bowls.

Step 8: Top with Tofu and Vegetables. Top each bowl with the baked tofu and roasted vegetables.

Step 9: Drizzle and Serve. Drizzle the tahini dressing over the top. Serve the Baked Tofu and Veggie Bowls immediately, optionally garnished with fresh herbs or sesame seeds.

These instructions are easy to follow.

Troubleshooting

Let’s address some potential issues, and how to solve them:

Problem: My tofu isn’t crispy. Solution: Make sure you pressed the tofu well to remove excess water before cubing and marinating it. Also, make sure the tofu is spread out in a single layer on the baking sheet, not overcrowded. You may need to bake it for a few extra minutes.

Problem: My vegetables are overcooked or undercooked. Solution: Adjust the baking time according to your oven and your preference. The vegetables should be tender-crisp, not mushy.

Problem: My tahini dressing is too thick. Solution: Add more warm water, a tablespoon at a time, until the dressing reaches your desired consistency.

Problem: My tahini dressing is too thin. Solution: Add a little more tahini, a teaspoon at a time, until the dressing reaches your desired consistency.

These troubleshooting tips will help you.

Tips and Variations

Here are some tips and variations for these Baked Tofu and Veggie Bowls:

Tip: For a spicier bowl, add a pinch of red pepper flakes or a dash of hot sauce to the tofu marinade or the dressing.

Variation: Use different vegetables, such as sweet potatoes, Brussels sprouts, onions, or mushrooms.

Tip: If you don’t have fresh lemons, you can use bottled lemon juice.

Variation: Add other protein sources, such as chickpeas, edamame, or tempeh, instead of or in addition to the tofu.

Tip: For a more intense flavor, roast the garlic cloves along with the vegetables.

Variation: Add different herbs and spices to the tofu marinade or the vegetables, such as cumin, coriander, turmeric, or ginger.

This is a customizable recipe.

Serving and Pairing Suggestions

These Baked Tofu and Veggie Bowls are a versatile and satisfying meal. Here are some serving and pairing ideas:

Serving: Serve the bowls warm or at room temperature.

Pairing:

• Enjoy them on their own as a complete and balanced meal.
• Serve them with a side of brown rice, quinoa, or another grain for a heartier meal.
• Add a sprinkle of sesame seeds, chopped fresh herbs (such as cilantro or parsley), or a dollop of vegan sour cream or yogurt for extra flavor and texture.

This is a perfect meal prep recipe.

Nutritional Information

Nutritional information is approximate due to variations in specific ingredients and serving sizes. A serving (assuming the recipe makes about 2 servings) may contain:

• Calories: 450-550 (depending on grain choice and dressing amount)
• Fat: 20-25 grams
• Saturated Fat: 3-5 grams
• Cholesterol: 0 mg (vegan recipe)
• Sodium: 400-600mg (depending on the soy sauce used)
• Total Carbs.: 50-60 grams
• Dietary Fiber: 8-12 grams
• Sugars: 8-12 grams (depending on maple syrup/agave amount)
• Protein: 15-20 grams

These Baked Tofu and Veggie Bowls are a very healthy and nutritious meal, providing a good source of protein, fiber, healthy fats, and vitamins from the tofu, vegetables, and grains.

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Recipe Summary and Q&A

Let’s conclude with a summary of the recipe and answers to some frequently asked questions:

Recipe Summary:

Baked Tofu and Veggie Bowls feature crispy baked tofu and roasted vegetables (red bell pepper, zucchini, broccoli, and cherry tomatoes) served over a bed of cooked quinoa or rice, and drizzled with a flavorful homemade tahini dressing. It’s a healthy, customizable, and satisfying meal.

Q&A:

Q: Can I make this ahead of time? A: Yes! You can roast the tofu and vegetables ahead of time and store them separately in the refrigerator. You can also make the tahini dressing ahead of time. Assemble the bowls just before serving.

Q: How long will leftovers keep in the refrigerator? A: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Q: Can I freeze this dish? A: It’s best to freeze the components separately. The roasted tofu and vegetables can be frozen in an airtight container for up to 2 months. The cooked grains can also be frozen. The tahini dressing is best made fresh.

Q: I don’t have all the vegetables listed. Can I substitute others? A: Absolutely! Feel free to use any vegetables you like, such as sweet potatoes, Brussels sprouts, onions, mushrooms, or asparagus.

Q: Can I air-fry the tofu? A: Yes