Tofu Buddha Bowls take a Healthy Twist with Lemon-Tahini Dressing

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Tofu Buddha Bowls might sound old school, but this Asian-inspired recipe has a fresh dressing to mix things up. It’s a wonderful combination that’s nutrient-rich, and it’s perfect for an easy dinner or to pack along for lunch.

Tofu Buddha Bowls with Lemon-Tahini Dressing - this all-season recipe is dairy-free, vegan, nut-free, gluten-free, and easy! Also naturally rich in calcium and other nutrients.

Tofu Buddha Bowls take a Healthy Twist with Lemon-Tahini Dressing

Contrary to the flashy headlines, tofu made with organic whole soy has received a healthy seal of approval from almost every dietary group. And it’s a great plant-based, dairy-free source of many nutrients. For example, 1/4 block of tofu (aobut 1 serving) contains about 9 grams of protein and up to 40% of your RDA for calcium. The broccoli and tahini in this recipe up those numbers even more.

Lemon-Tahini Dressing Notes & Tips

Tahini is sesame seeds ground into a paste or “butter.” It’s a little bitter, but it lends an umami-like flavor to sauces and dressings. Lemon helps to brighten the overall taste, and the maple syrup mellows it just a bit. If you are okay with honey, you can substitute it for the maple syrup. Honey is my preferred sweetener with lemon and tahini.

Asian Tofu Notes & Tips

As mentioned, be sure to purchase tofu made with whole soybeans and make sure it is non-GMO or organic. If you are looking for dairy-free calcium, check the label. Some brands contain much more than others.

The tofu is grilled in this recipe, but you can alternately pan fry it. Simply heat some oil in a skillet or wok, and cook, stirring often, until the tofu is lightly golden. You can also bake it. Spread the tofu in a single layer on a baking sheet lined with foil and bake at 350F until golden, turning occasionally.

Tofu Buddha Bowls with Lemon-Tahini Dressing - this all-season recipe is dairy-free, vegan, nut-free, gluten-free, and easy! Also naturally rich in calcium and other nutrients.This recipe with photo for Tofu Buddha Bowls was shared with us by NAKANOFlavors.com.

Special Diet Notes: Tofu Buddha Bowls

By ingredients, this recipe is dairy-free / non-dairy, egg-free, optionally gluten-free, nut-free, peanut-free, vegan, plant-based, and vegetarian.

For soy-free tofu buddha bowls, you can substitute hemp tofu for the traditional tofu and coconut aminos for the tamari.

Tofu Buddha Bowls with Lemon-Tahini Dressing
 
Prep time
Cook time
Total time
 
Prepare the dressing while the tofu marinates to save time.
Author:
Recipe type: Entree
Cuisine: Asian
Serves: 4 servings
Ingredients
Asian-Style Tofu
  • ¼ cup gluten-free tamari or soy sauce
  • 2 tablespoons rice vinegar (seasoned or roasted garlic)
  • 1 tablespoon sesame oil
  • 2 teaspoons chili paste
  • 2 garlic cloves, minced
  • 2 blocks extra-firm tofu, pressed and cut into 1-inch cubes
Lemon-Tahini Dressing
  • 3 tablespoons sesame oil
  • 2 tablespoons lemon juice
  • 2 tablespoons tahini
  • 1 tablespoon rice vinegar (natural)
  • 1 tablespoon gluten-free tamari or soy sauce
  • 1 tablespoon maple syrup
  • 1 garlic clove, grated
  • 1 teaspoon grated ginger
Buddha Bowl
  • 2 cups shredded carrot
  • 2 cups cooked broccoli florets
  • 3 cups cooked brown rice
  • 2 teaspoons toasted sesame seeds
Instructions
Asian-Style Tofu
  1. In small bowl, whisk together the tamari, rice vinegar, sesame oil, chili paste, and garlic. Add the tofu and stir to coat it with the marinade.
  2. Cover and refrigerate the tofu for 10 to 20 minutes.
  3. Preheat your grill to medium-high.
  4. Remove the tofu from the marinade and thread it on skewers. Grill each skewer for about 5 minutes, flip, and grill for 5 minutes more, or until golden.
Lemon-Tahini Dressing
  1. In a medium bowl, whisk together the sesame oil, lemon juice, tahini, rice vinegar, tamari, maple syrup, garlic, and ginger until combined.
Buddha Bowls
  1. Divide the carrots, broccoli, baked tofu, brown rice and sesame seeds between 4 tbowls.
  2. Drizzle each bowl with the dressing.
Notes
Substitutions: Tofu can be substituted with 1½ pounds boneless, skinless chicken or top sirloin steak.

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About Author

Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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