Peanut Tofu Buddha Bowl

Peanut Tofu Buddha Bowl is a comforting meal using crispy tofu, fresh veggies and grains coated in a creamy peanut sauce. It's protein-packed, nourishing and very simple to prepare.

The concept of the Buddha Bowl is inspired by Buddhist monks who engage in mindful eating, nourishing both body and mind. These bowls are designed to provide a balance of ingredients - proteins, grains, vegetables, and sauce - leaving you feeling full, content, and centered. It’s a mindful way to enjoy food and honor your well-being.

This Peanut Tofu Buddha Bowl is a delightful blend of flavors. Crispy tofu is coated in a rich peanut sauce—savory, slightly sweet, and with a hint of spiciness. Roasted broccoli double the crunch and freshness, while the drizzle of sesame oil offers a tantalizing aroma. It’s a balance of textures and tastes, all in one bowl!

Peanut butter and tofu are the two ingredients I use most frequently, therefore combining them in this recipe makes this one of my favorite quick and easy weeknight lunch or dinner. I hope you enjoy this too and incorporate this meal in your weekly rotation. For more high-protein weeknight friendly recipes:

• Sesame Spring Roll Bowl
• Marry Me Chickpeas
• Cold Tofu with Peanut Sauce

You can explore a variety of Buddha bowls to diversify and enrich your meal plan. Feel free to discover more Buddha Bowl recipes in my collection: Buddha Bowl with Chickpea and Peanut Sauce.

Jump to:

• Ingredients
• Instructions
• Substitutions
• Variations
• Equipment
• Storage
• Top tip
• FAQ
• 📖 Recipe
• Related
• High-protein meals
• 💬 Reviews

Ingredients

 Let’s break down the ingredients for the Peanut Tofu Buddha Bowl:

Protein:

• Firm Tofu: A versatile plant-based protein with a firm texture.

Peanut Sauce:

• Peanut Butter: Creamy and rich, it forms the base of the sauce.
• Maple Syrup (or sweetener of choice): Adds sweetness.
• Sriracha: Provides a spicy kick.
• Lime Juice: Adds tanginess.
• Hot Water: Adjusts the consistency of the sauce.

Seasoning:

• Corn Starch: A thickening agent for sauces and marinades.
• Soy Sauce: Adds savory umami flavor.
• Sesame Oil
• Salt

Vegetables:

• Broccoli: It adds a vibrant green color and a slight crunch to the bowl.
• Carrot (julienned): When julienned, they provide color and a refreshing crunch.

Grains:

• Cooked Brown Rice (or Quinoa or Couscous): Brown rice, quinoa, or couscous serve as the base for the Buddha bowl. They provide complex carbohydrates and fiber, keeping you full and satisfied.

Garnishing:

• Sesame seeds
• Scallion (thinly sliced): Adds a fresh, aromatic element to the bowl.

See recipe card for quantities.

Instructions

Prep:

• Tofu: Dice the tofu into cubes, then toss with a mix of cornstarch, soy sauce, and a pinch of salt until evenly coated. Air-fry or bake until each side turns golden brown.
• Broccoli: While the tofu is being cooked, chop the broccoli into florets.
• Peanuts sauce: Mix together the ingredients for the peanut sauce.

Cook:

• Once the tofu is cooked, air-fry or bake the broccoli florets and drizzle them with sesame oil and salt.
• Mix the tofu with half of the peanut sauce. Then, assemble the bowl with rice, tofu, baked broccoli, and carrot slices. Drizzle with the remaining peanut sauce, and garnish with sesame seeds and sliced scallions.

Substitutions

If you’d like to switch up the base for your Peanut Tofu Buddha Bowl, here are some delicious alternatives:

• Grains:
  • Quinoa: A protein-rich grain with a nutty flavor.
  • Millet: A gluten-free grain with a mild taste.
  • Freekeh: A roasted green wheat with a chewy texture.
  • Barley: Hearty and versatile.
  • Cauliflower rice: For a low-carb option, use cauliflower rice instead of traditional rice.
• Tempeh: High in protein, tempeh can make an excellent tofu substitute.
• Veggies: While roasted broccoli is a recommended option, don't hesitate to be inventive. You might consider roasted Brussels sprouts, butternut squash, or green beans. Fresh greens such as arugula, kale, or microgreens are also great additions to this bowl.

Variations

Let’s explore some delightful variations for your Peanut Tofu Buddha Bowl. Feel free to mix and match these ideas to create your own unique bowl:

• Thai-Inspired Bowl:
  • Swap the peanut sauce for a Thai-inspired coconut curry sauce. Use coconut milk, red curry paste, and a touch of lime juice. Drizzle it over the tofu, broccoli, and rice.
  • Add sliced red bell peppers, snow peas, and fresh cilantro for extra flavor and color.
• Tahini Bowl:
  • Replace the peanut sauce with a tahini dressing. Mix tahini, lemon juice, garlic, and a splash of water until smooth.
• Japanese Teriyaki Bowl:
  • Marinate the tofu in a teriyaki sauce (soy sauce, mirin, and sugar) before baking or air frying.
  • Include steamed edamame, pickled ginger, and seaweed strips.

Buddha bowls are all about creativity and personalization. Enjoy experimenting with different flavors and ingredients!

Equipment

Here’s a list of the equipment you’ll need to prepare your Peanut Tofu Buddha Bowl:

1. Oven or Air Fryer: For baking or air frying the tofu until golden brown.
2. A big serving bowl: To assemble and serve your Buddha bowls.

Storage

These bowls are excellent for meal preparation. Here's how to store your Peanut Tofu Buddha Bowl: it will remain fresh for 2-3 days.

1. Store the cooked grains (such as brown rice) and baked tofu together in one container.
2. Keep the fresh vegetables (like roasted broccoli, spinach, and shredded carrots) in separate containers.
3. Wait to add the peanut sauce until you’re ready to eat.

FAQ

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📖 Recipe

Related

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High-protein meals

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