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 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.
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.
- 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
- 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
- 2 cups shredded carrot
- 2 cups cooked broccoli florets
- 3 cups cooked brown rice
- 2 teaspoons toasted sesame seeds
- 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.
- Cover and refrigerate the tofu for 10 to 20 minutes.
- Preheat your grill to medium-high.
- 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.
- In a medium bowl, whisk together the sesame oil, lemon juice, tahini, rice vinegar, tamari, maple syrup, garlic, and ginger until combined.
- Divide the carrots, broccoli, baked tofu, brown rice and sesame seeds between 4 tbowls.
- Drizzle each bowl with the dressing.