Peanut Tofu Buddha Bowl
Crispy pan-fried tofu with roasted broccoli and carrots, served over quinoa and drizzled with a savory peanut sauce. A complete, protein-packed vegan meal ready in 35 minutes.
- Total time
- 35 min
- Servings
- 2
- Calories
- 528
- Protein
- 22g
Ingredients
- 14 oz firm tofu, drained
- 1 cup quinoa, uncooked
- 3 cups broccoli florets
- 2 medium carrots, peeled
- 3 tablespoons peanut butter, natural
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 2 tablespoons sesame oil
Instructions
- 1
Set the oven to 425°F and wait until the heating light or beep signals it is ready, about 10 minutes.
- 2
Wrap the drained tofu block in a clean kitchen towel and squeeze gently to remove excess moisture, about 10 seconds.
- 3
Cut the tofu block lengthwise down the middle, then cut each half lengthwise again into strips, creating 4 long blocks total.
- 4
Slice each tofu block crosswise into 3/4-inch-thick rectangles, yielding roughly 12 pieces, and place on a plate.
- 5
Cut each carrot in half lengthwise, then slice each half lengthwise into 1/4-inch-thick strips, like thin fries.
- 6
Drizzle the broccoli florets and carrot strips with 1 tablespoon of sesame oil on a sheet pan, then toss until coated.
- 7
Spread the broccoli and carrots in a single layer on the sheet pan, spacing them 1/2 inch apart so they roast, not steam.
- 8
Slide the sheet pan into the oven and roast for 20 minutes, shaking the pan halfway through, until edges are lightly charred.
- 9
While vegetables roast, bring 2 cups of water to a boil in a small pot over high heat, watching for rolling bubbles.
- 10
Pour the quinoa into the boiling water, stir once, then reduce heat to medium-low and cover with a lid.
- 11
Simmer the covered quinoa for 15 minutes, then remove from heat and let it sit covered for 5 minutes.
- 12
Uncover the quinoa and fluff with a fork, separating any clumps, then divide evenly between two bowls.
- 13
Heat 1 tablespoon of sesame oil in a 12-inch nonstick or cast iron skillet over medium-high heat for 90 seconds until it shimmers and slides when you tilt the pan.
- 14
Carefully lay 6 tofu rectangles in a single layer in the hot skillet, spacing them 1/2 inch apart so they sear instead of steam.
- 15
Cook the first batch without moving for 3 minutes until the underside is golden brown and crispy, then flip each piece gently.
- 16
Cook the second side for 2 minutes until golden, then transfer the 6 pieces to a clean plate.
- 17
Repeat steps 13–16 with the remaining 6 tofu pieces, using no additional oil since residue remains in the skillet.
- 18
In a small bowl, whisk together 3 tablespoons of peanut butter, 2 tablespoons of soy sauce, and 1 tablespoon of rice vinegar until smooth and uniform, about 30 seconds.
- 19
Whisk in 2 tablespoons of warm water to the peanut sauce a little at a time until it reaches a pourable consistency, like salad dressing.
- 20
Top each quinoa-filled bowl with 6 tofu rectangles, arranging them in the center in a single layer.
- 21
Divide the roasted broccoli and carrots equally between the two bowls, arranging them on top of the tofu.
- 22
Drizzle half of the peanut sauce in a thin stream over each bowl, covering the tofu and vegetables lightly.
Tools you’ll need
- oven
- sheet pan
- small pot with lid
- fork
- 12-inch nonstick or cast iron skillet
- small bowl
- whisk
- cutting board
- sharp knife
- kitchen towel
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