Quinoa Bowls with Baked Tofu
These nourishing bowls feature fluffy quinoa, crispy baked tofu, roasted vegetables, and a creamy tahini-lemon dressing. Packed with plant-based protein, fiber, and healthy fats, they make a filling lunch or dinner and are great for meal prep.
Time
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 4
Ingredients
For the Baked Tofu
14 oz (400 g) firm tofu, pressed & cubed
1 tbsp soy sauce (or tamari for gluten-free)
1 tbsp olive oil or sesame oil
1 tsp garlic powder
½ tsp smoked paprika
1 tbsp cornstarch (for crispiness)
For the Quinoa
1 ½ cups quinoa, rinsed
3 cups vegetable broth (or water + ½ tsp salt)
For the Roasted Vegetables
1 red bell pepper, sliced
1 zucchini, diced
1 cup broccoli florets
1 small red onion, sliced
2 tbsp olive oil
1 tsp dried oregano
Salt & black pepper, to taste
For the Tahini-Lemon Dressing
3 tbsp tahini
2 tbsp lemon juice
1 tbsp olive oil
1 tsp maple syrup or honey
1 garlic clove, minced
2–4 tbsp warm water
Salt & pepper, to taste
Optional Toppings
Fresh parsley or cilantro, chopped
Sliced avocado
Toasted pumpkin seeds or sunflower seeds
Instructions
1. Bake the Tofu
Preheat oven to 400°F (200°C).
Toss pressed, cubed tofu with soy sauce, oil, garlic powder, paprika, and cornstarch.
Spread on a lined baking sheet and bake for 25–30 minutes, flipping halfway, until golden and crispy.
2. Cook the Quinoa
In a saucepan, combine quinoa and vegetable broth.
Bring to a boil, reduce heat, cover, and simmer for 15 minutes until liquid is absorbed.
Remove from heat and let sit covered for 5 minutes. Fluff with a fork.
3. Roast the Vegetables
Toss bell pepper, zucchini, broccoli, and onion with olive oil, oregano, salt, and pepper.
Spread on a baking sheet and roast for 20–25 minutes, flipping halfway.
4. Make the Dressing
In a small bowl, whisk tahini, lemon juice, olive oil, maple syrup, garlic, salt, and pepper.
Add warm water gradually until smooth and pourable.
5. Assemble the Bowls
Start with quinoa as the base.
Add baked tofu and roasted vegetables.
Drizzle with tahini-lemon dressing.
Garnish with fresh herbs, avocado, and seeds if desired.
Notes & Tips
Press the Tofu Well: Wrap in a clean towel and place something heavy on top for 15 minutes before baking.
Extra Flavor: Add a sprinkle of za’atar or cumin to the veggies for a Mediterranean twist.
Meal Prep: Store components separately in the fridge for up to 4 days.
Gluten-Free: Use tamari instead of soy sauce.
Frequently Asked Questions
Q: Can I air-fry the tofu instead of baking?
Yes — air-fry at 375°F (190°C) for 15–18 minutes, shaking halfway.
Q: What other veggies work well?
Cauliflower, carrots, sweet potatoes, or Brussels sprouts are great alternatives.
Q: Can I make the dressing nut-free?
Yes — tahini is seed-based, so it’s already nut-free. If you want a different flavor, try a yogurt-based sauce.
Nutritional Information
Calories: ~480
Protein: 22g
Carbs: 55g
Fat: 20g
Fiber: 9g