This vegan Tofu Bowl is a protein-packed meal featuring sticky glazed tofu, edamame, cucumber, avocado, and sushi rice, topped with crispy onions and cilantro, and drizzled with Yum Yum Sauce. It’s customizable and nutrient-rich, perfect for meal prep. GF. Video.
Why You’ll Love This
In case you haven’t noticed, I live for bowls! I get to pick and choose exactly what nutrients my body needs and customize the bowl with veggies to meet those needs—a natural “farmacy.”
This tofu bowl is full of protein from the edamame and tofu, quercitin from the cucumbers, healthy fat and vitamins from the avocado, and detoxing support from cilantro, a natural chelator that helps to attach to heavy metals and usher them out of the body. Those of you who can’t get past the “soap” taste are missing a very important benefit! I always have cilantro on hand for this reason.
The yum yum sauce and crispy onions are my secret weapon to get my husband interested, and just makes it extra delicious. I also love serving this bowl with our Ponzu Sauce for a lighter, leaner version!
Tofu Bowl Ingredients
- Tofu: Use organic extra firm tofu.
- Soy sauce: Or use low-sodium soy sauce, gluten-free liquid aminos or tamari for umami depth.
- Maple syrup: Adds sweetness to the sticky glaze.
- Sriracha: Or red chili sauce (sambal oelek) for a little heat.
- Minced garlic: Garlic powder also works for savory, aromatic flavor.
- Sushi rice: Or brown rice or jasmine rice, served warm, cold, or at room temperature for the base of the bowl.
- Shelled edamame: Adds protein and a slightly crunchy texture.
- English cucumber: Thin slices of cucumber add a fresh and crisp component to the bowl.
- Avocados: Add healthy fat and a creamy texture.
- Yum Yum Sauce: Vegan mayo (I like Follow your Heart brand made with avocado oil- or make your own!), sriracha (or use sambal oelek- or tomato paste for no heat), maple syrup, rice vinegar, soy sauce, and grated ginger. Or simply use sriracha mayo for the sauce.
- Garnishes: Crispy onions, cilantro, and green onions.
How to Make a Tofu Bowl
1. Cook the rice. If you don’t already have cooked rice, start by preparing your choice of rice.
2. Prep the tofu. Drain the block of tofu and place on paper towels to blot dry. Cut into 3/4-inch cubes and let sit.
3. Prep the sauces. Whisk together the sticky glaze ingredients (soy sauce, maple syrup, sriracha, and minced garlic). Whisk together the yum yum sauce ingredients (vegan mayo, sriracha, maple syrup, rice vinegar, soy sauce, and grated ginger). Both of these can be made up to 3 days in advance and stored in the fridge.
4. Pan-fry the tofu. Warm 2 tablespoons of oil in a large non-stick skillet over medium-high heat. Add salt and pepper into the oil and swirl until coated evenly. Once you smell the pepper, place the tofu in the hot pan carefully and cook without disturbing. Cook 4-5 minutes, or until golden. Flip each piece and cook another 4-5 minutes, reducing heat if it gets too dark.
5. Glaze the tofu. Pour the sticky glaze into the pan and use a rubber spatula to mix and incorporate. Let simmer 1-2 minutes, then turn off the heat. Taste the tofu and adjust salt and heat level to taste.
6. Assemble the bowls. Divide cooked rice among 4 bowls. Top with edamame, sliced cucumber, and diced avocado. Divide the tofu into the bowls. We like to serve our bowls neatly assembled, but if you prefer you can toss everything together!
7. Garnish. Drizzle each bowl with yum yum sauce and serve the rest on the side. Top with cilantro, scallions, and crispy onions. Sprinkle sesame seeds over top if you’d like!
Tofu Bowl Variations
- Serve with rice noodles. Instead of rice, use rice noodles to make a cold noodle salad.
- Serve in lettuce cups. Use crisp lettuce cups instead of bowls for a cool and crunchy lunch, snack, or appetizer.
- Add other veggies. Carrot ribbons or shredded carrots, pickled ginger, sliced red bell peppers, or microgreens are nice additions.
- Serve with a cucumber salad. Instead of sliced cucumbers, make our Asian Cucumber Salad!
- Use Ponzu Sauce instead. For a lighter version, serve with our Ponzu Sauce.
- Reduce the heat. You can adjust the heat to your preference in this recipe. Use tomato paste in the yum yum sauce and reduce the amount of sriracha in the glaze.
- Make it gluten-free. Instead of soy sauce, use liquid aminos or tamari!
Meal Prep & Storage
To meal prep this recipe, make the two sauces up to 3 days in advance and store in sealed jars in the refrigerator. You can also make the rice ahead of time. Once the tofu is prepared, store each bowl component separately to enjoy quick lunches throughout the week!
To store leftovers, keep in an airtight container in the fridge for up to 4 days. Leftover rice, edamame, and tofu can be stored in the freezer for up to 3 months. Yum yum sauce can be stored in the fridge for up to 10 days.
Serving Suggestions
This Tofu Bowl is a satisfying meal all on its own, but if you wish to pair it with a side, you may enjoy our Roasted Butternut with Black Garlic & Miso, Miso Eggplant, Stir-Fried Asparagus, or Chili Crisp Cauliflower.
Tofu Bowl FAQs
Tofu is one of the most versatile ingredients! We love turning tofu into a meal with a base of rice, crunchy veggies, and a delicious sauce, like this yum yum sauce.
Once you’ve pressed the tofu to remove excess liquid, pan-frying gives it a crispy exterior. When tossed in the glaze, each bite is infused with flavor and results in a crunchy, juicy texture.
Tofu can also be described as bean curd or soybean curd. It is made with soybeans, water, and a curdling agent, like coagulent. This high-protein, low-fat soy product comes in a block shape and absorbs flavors well and is easy to pan-fry.
Hope you enjoy this easy Tofu Bowl recipe! Let us know what you think in the comments!
More Vegan Bowl Recipes!
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Description
This vegan tofu bowl is full of protein and bursting with flavor! Made with sushi rice, edamame, cucumber, avocado, and sticky glazed tofu, topped with crispy onions and cilantro, drizzled with vegan yum yum sauce! Gluten-free.
Sticky Glaze
Yum Yum Sauce (or use sriracha mayo)
Tofu Bowl Ingredients
- Start cooking your rice if using.
- Prep the tofu. Blot tofu, removing excess liquid and place on paper towels. Cut into ¾ inch cubes, and let tofu cubes rest on the paper towels while you prep the sauces.
- Prep the 2 sauces. Make the sticky glaze sauce, whisking ingredients together in a small bowl. Whisk the Yum Yum sauce ingredients in another small bowl- both of these can be made up to 3 days ahead and stored in the fridge.
- Cook the tofu. In an extra large non-stick skillet, add 2 tablespoons oil, salt, and fresh cracked pepper directly to the oil, swirling until coated evenly heating over medium-high heat. Once you smell the pepper, working quickly, gently place the tofu in the hot pan (do not dump it in). Cook without moving, until deeply golden, 4-5 minutes, flip over each piece, and cook another 4-5 minutes, lowering heat if it gets too dark.
- Glaze the tofu. Pour in the sticky glaze and using a rubber spatula, gently mix to incorporate. Let the sauce simmer for 1-2 minutes, then turn off the heat. Taste the tofu and adjust salt and heat level to taste.
- Assemble the bowls. Divide the rice among 4 bowls. Top with edamame, sliced cucumber, and diced avocado. Divide the tofu.
- Garnish. Drizzle the bowls with yum yum sauce (serving the rest on the side) and top with cilantro, scallions and crispy onions.
Notes
Meal Prep this recipe for lunches, leaving the yum yum sauce on the side.
For a lighter version, skip the yum yum sauce and make Ponzu Sauce.
Storage. Tofu Bowls will keep in the refrigerator in an airtight container for up to 4 days. Leftover rice, edamame, and tofu can be frozen for up to 3 months.
Yum Yum sauce will keep in the refrigerator for up to 10 days.
Nutrition
- Serving Size: 1 Bowl (everything divided by 4) not including Yum Yum Sauce
- Calories: 583
- Sugar: 12.2 g
- Sodium: 556 mg
- Fat: 20.8 g
- Saturated Fat: 2.4 g
- Carbohydrates: 77.7 g
- Fiber: 8.2 g
- Protein: 23.2 g
- Cholesterol: 0 mg
