Meal-Prep Tofu Rice Bowl

The week's going to be busy and you want to save some time? Then, you should absolutely try this meal-prep-friendly tofu rice bowl. It has saved me more than once! All you need are 2 baking sheets to roast the veggies and tofu. Cook the rice on the stove and make the dressing. That requires 20 minutes of prep time, max.

This is my go-to recipe when I don't want to think but act. I grab whatever fresh vegetables I have in the fridge and a block of tofu for plant-based protein. Toss it with olive oil and seasonings. Bake it. Done.

If I have a little extra time on my hands I'll make a second sauce to vary the flavors and make sure I don't feel like I'm eating the same thing several days in a row.

For more of my vegan Buddha bowl recipes, head over and check out my sushi rice bowl and this delicious Greek bowl with tofu feta. These all work well for lunch or as weeknight dinners.

Key ingredients and substitutions

• Jasmine rice: This white rice is slightly sticky and perfect for partnering with savory tofu and veggies. Cook the jasmine rice according to package instructions until fluffy and tender. 
• Extra firm smoked tofu: I truly think that smoked tofu is superior to plain natural tofu. However, if you can't find it at your regular grocery store, you can use regular firm tofu. If you'd like, you can make DIY smoked tofu by adding a little liquid smoke or smoked paprika.
• Broccoli: I recommend using broccoli because it's easy to prepare and adds volume to this crispy tofu bowl. You can swap it for other greens with a similar crunch, like green beans, for example.
• Carrots: Carrots add a natural sweetness and a pop of orange to this vegan Buddha bowl. You could switch these with roasted sweet potatoes or butternut squash in winter.
• Bell peppers: Use a mix of red, green, and yellow for color variety.
• Olive oil: You can swap this for avocado oil or any neutral oil with a relatively high smoke point. 

Just note that you can add other ingredients to this vegetable recipe. Try adding green onions, fresh cilantro, other whole grains, and any veggies that instinctively make sense to you.

Tofu bowl sauce ingredients

Here’s what you’ll need to make this magical tofu bowl sauce:

• Light tahini: Go for a lighter variety of tahini for a milder taste. Since it has a pretty intense earthy and slightly bitter flavor I prefer to only use a few tablespoons. It adds creaminess without being overpowering.
• Tamari: This is a gluten-free version of soy sauce that seasons deeply and adds a salty flavor. Hence why you don't need to add salt to the dressing.
• Toasted sesame oil: This ingredient adds so much flavor, you guys. Make sure you're using the toasted version (and not regular sesame oil) for that rich nutty flavor.
• Rice vinegar: Probably not an ingredient you already have at home but one that is totally worth getting. It makes such a difference in this dressing! And you can use it to make sushi rice, too.
• Ground ginger and garlic powder: They really bring the sauce together. I've also made it with freshly grated ginger and garlic and it was amazing.

Elo’s tips

1. When time allows, I like to press the tofu with a tofu press. 15 to 30 minutes is sufficient to remove most of the excess liquid and get the crispiest tofu. You don't have to do it for extra firm tofu but it's a must for firm tofu which is still pretty wet.
2. Store the tofu in a separate container. I find that it stays crispier that way.
3. Swap the dressing. You may like this balsamic Buddha bowl dressing, this hummus dressing, or this peanut sauce.
4. You can eat this plant-based bowl warm or cold depending on your preferences and the season.

How to make a tofu rice bowl

STEP 1: Cook the jasmine rice. Rinse the rice under cold water to remove any dust or debris. Cook it until all the water has been absorbed. Follow the package instructions or use 1.5 x volume of water to rice.

STEP 2: Cut veggies. Peel the carrots and cut them into bite-size pieces, together with the broccoli and bell peppers.