Tofu Buddha Bowl

This tofu buddha bowl is crispy baked tofu with brown rice, edamame, carrots, cucumber and bean sprouts, finished with a quick soy, sesame and ginger dressing. It takes about 40 minutes and makes 3 generous bowls, each with about 28 g of plant protein and 8.5 g of fiber. Every part keeps well in the fridge, so it’s an easy recipe for packed lunches.

• Serves: 3
• Prep time: 15 minutes, plus 15 minutes pressing the tofu
• Cook time: 25 to 30 minutes
• Total time: about 45 minutes

Ingredients

Crispy tofu

• 300 g (10½ oz) firm or extra-firm tofu
• 1 tablespoon cornstarch
• 2 teaspoons neutral oil, such as rapeseed (canola) or peanut

Bowls

• 300 g (about 2 cups) cooked brown rice, from about 100 g uncooked
• 150 g (1 cup) shelled edamame, frozen is fine
• 2 medium carrots (about 120 g), cut into thin sticks or grated
• ½ large cucumber (about 150 g), sliced
• 60 g (a large handful) bean sprouts
• 1 teaspoon sesame seeds
• Sliced spring onions and coriander (cilantro), to serve (optional)

Dressing

• 4 teaspoons reduced-salt soy sauce or tamari
• 2 teaspoons toasted sesame oil
• 2 teaspoons rice vinegar or cider vinegar
• 1 teaspoon finely grated fresh ginger
• 1 teaspoon honey or maple syrup
• 1 to 2 teaspoons water

Method

1. Drain the tofu. Wrap it in a clean tea towel or paper towels and put something heavy on top, such as a pan with a few cans in it. Leave for 15 minutes to press out water.
2. Heat the oven to 200°C (400°F), or 180°C (350°F) for a fan oven. Line a baking tray with baking paper.
3. Cook the brown rice, if it isn’t already cooked, following the packet.
4. Cut the tofu into 2 cm (¾ inch) cubes. Toss gently with the oil, then the cornstarch, until coated.
5. Spread the cubes on the tray with space between them. Bake for 25 to 30 minutes, turning halfway, until golden and crisp.
6. Meanwhile, cook the edamame in boiling water for 3 to 4 minutes, then drain and rinse under cold water.
7. Whisk the dressing ingredients together.
8. Divide the rice among 3 bowls. Arrange the tofu, edamame, carrots, cucumber and bean sprouts on top.
9. Drizzle with the dressing and sprinkle with sesame seeds, spring onions and coriander.

Tips for crispy tofu

• Press it well. Less water means a crisper outside.
• Don’t crowd the tray. Tofu packed too close together steams instead of crisping.
• Use cornstarch. A light coating gives a crunchy shell. Potato starch also works.
• Air fryer: cook at 200°C (400°F) for 12 to 15 minutes, shaking halfway.
• Dress just before eating so the tofu stays crisp.

Swaps and variations

• Grains: use quinoa, soba noodles or a mix of rice and lentils instead of brown rice.
• Vegetables: add shredded red cabbage, avocado, roasted sweet potato or steamed broccoli.
• Peanut dressing: whisk 1 tablespoon of peanut butter into the dressing, with extra water to thin it.
• Spicy: add chili sauce or a pinch of chili flakes to the dressing.
• Other proteins: use tempeh, chickpeas, chicken or salmon instead of tofu.
• Raw sprouts: use cooked sprouts or leave them out if you’re pregnant or cooking for someone at higher risk. See the safety section below.

Nutrition per serving (estimate)

One serving is a third of the recipe. These figures were calculated from USDA FoodData Central values for firm tofu, cornstarch, oils, frozen edamame, carrots, cucumber, mung bean sprouts, cooked brown rice, reduced-salt soy sauce, vinegar, ginger, honey and sesame seeds.

Tofu and edamame both come from soybeans, which provide good-quality plant protein. Firm tofu set with calcium sulfate is also a source of calcium; check the label. Brown rice and vegetables provide fiber. Our guide to plant-based protein covers other good sources, and our guide to starting a vegan diet explains which nutrients need extra care.

Contains: soy, sesame, and wheat (gluten) in soy sauce unless you use tamari.

Food safety: sprouts

Raw sprouts, including bean sprouts, can carry bacteria such as Salmonella and E. coli, because the warm, humid conditions they grow in also suit bacteria. The FDA advises that children, older adults, pregnant people and anyone with a weakened immune system avoid eating any kind of raw sprouts. Cooking sprouts thoroughly reduces the risk: stir-fry or blanch them until steaming hot. For everyone else, buy fresh, crisp sprouts, keep them in the fridge and use them before the date on the pack.

Storage and meal prep

Cool the rice quickly and refrigerate it within 1 hour. Store the rice, tofu, vegetables and dressing in separate containers in the fridge and eat within 24 hours for rice, or up to 3 days for the tofu and vegetables. Our guide to meal prep for beginners has more tips. Reheat the rice until steaming hot, or eat the bowl cold with freshly cooked rice. The tofu loses its crunch in the fridge but can be crisped again in a hot oven or air fryer.

Common questions

What’s the difference between a buddha bowl and a poke bowl?

A buddha bowl is a vegetarian or vegan bowl of grains, vegetables and a protein such as tofu or beans. A poke bowl is a Hawaiian dish based on raw marinated fish.

Which tofu should I buy?

Firm or extra-firm tofu holds its shape best. Silken tofu is too soft for this recipe.

Is tofu healthy?

Yes, for most people. It’s a good source of protein, and calcium-set tofu provides calcium. People with a soy allergy should avoid it.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.