Crispy Baked Tofu Bowl with Vegetables

This nutritious and satisfying tofu bowl features crispy baked tofu cubes tossed in a flavorful sauce, served over brown rice with colorful vegetables. Tofu is an excellent source of plant-based protein, containing all nine essential amino acids, and is naturally low in calories and fat. This dish is not only healthy but also vibrant and delicious, perfect for those looking to incorporate more plant-based meals into their diet.

Prep Time: 15 minutes

Press Time: 30 minutes (optional but recommended)

Cook Time: 25 minutes

Total Time: 1 hour 10 minutes (including pressing time)

Servings: 4 servings

Ingredients

For the Tofu

• 1 block (14-16 oz) extra-firm tofu
• 2 tablespoons cornstarch
• 1 tablespoon olive oil
• 1 tablespoon low-sodium soy sauce or tamari
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon ground ginger
• ¼ teaspoon black pepper

For the Sauce

• 3 tablespoons low-sodium soy sauce or tamari
• 2 tablespoons rice vinegar
• 1 tablespoon maple syrup or honey
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 teaspoon sriracha (optional, for heat)

For the Bowl

• 2 cups cooked brown rice
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup shredded carrots
• 1 cup edamame, shelled
• 1 avocado, sliced
• 2 green onions, thinly sliced
• 2 tablespoons sesame seeds
• Lime wedges for serving

Instructions

Prepare the Tofu

1. Press the tofu: Wrap the tofu block in paper towels or a clean kitchen towel. Place something heavy on top (like a cast-iron skillet) and let sit for 30 minutes to remove excess moisture.
2. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
3. Cut the pressed tofu into 1-inch cubes.
4. In a large bowl, combine cornstarch, olive oil, soy sauce, garlic powder, onion powder, ground ginger, and black pepper.
5. Add tofu cubes to the bowl and gently toss until evenly coated.
6. Arrange tofu in a single layer on the prepared baking sheet.
7. Bake for 25-30 minutes, flipping halfway through, until golden and crispy on the outside.

Prepare the Vegetables

1. While the tofu is baking, steam the broccoli for 3-4 minutes until bright green and tender-crisp.
2. In a small skillet, lightly sauté the bell pepper and carrots for 2-3 minutes, just to soften slightly while maintaining some crunch.
3. Cook the edamame according to package instructions.

Make the Sauce

1. In a small bowl, whisk together all sauce ingredients until well combined.

Assemble the Bowls

1. Divide the cooked brown rice among four bowls.
2. Arrange the baked tofu, broccoli, bell pepper, carrots, edamame, and avocado over the rice.
3. Drizzle the sauce over each bowl.
4. Garnish with sliced green onions and sesame seeds.

Serving Suggestions

• Serve warm with lime wedges on the side for squeezing over the top.
• Add a small side of kimchi for extra flavor and probiotics.
• This dish can be enjoyed immediately or prepared in advance for meal prep.
• For a lower-carb option, replace brown rice with cauliflower rice.

Nutritional Benefits

• High in protein from tofu and edamame
• Rich in fiber from vegetables and brown rice
• Good source of healthy fats from avocado and sesame oil
• Packed with vitamins and minerals from the colorful vegetables
• Low in saturated fat and contains no cholesterol

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