Peanut Tofu Bowl
These peanut tofu bowls with rice and vegetables are perfect for an easy and delicious weeknight meal.
If you love bowls, you’ll love having this delicious tofu peanut bowl in rotation. It’s super easy to make, easy to customize, tastes amazing and is packed with nutrition!
You’ll love the crispy tofu with roasted veggies, rice and the most delicious sweet and spicy ginger peanut sauce. Finish them off with scallions, sesame seeds and Sriracha for a tasty crowd-pleasing meal you’ll love to make again and again.
Why You’ll Love this Recipe
- Sheet pan style! This recipe is super easy because the tofu and veggies are baked in the oven at the same time.
- Healthy and delicious. These bowls are packed with nutrition and taste so good.
- Easy to customize. Try different veggies and grains to make the bowls your own.
- Completely vegan and gluten-free!
- Work well for meal prep.
- Use the delicious sauce for other bowls, salads, tempeh, chickpeas, as a dip and other other use you can think off.
Ingredients & Substitutions
A complete list of ingredients with amounts and full instructions is located in the printable recipe card below. This section covers ingredient and substitution considerations.
- Tofu: Use extra-firm tofu. No need to press the tofu for this recipe, just drain it well and pat dry.
- Tamari: This can be substituted with soy sauce if needed, though the recipe would no longer be gluten-free.
- Sesame Oil: We’ll use this for the tofu, sauce and vegetables. It has the best flavour for this recipe so I wouldn’t recommend substituting a different oil. You can use any cooking oil you like for roasting the vegetables though.
- Maple Syrup: This is used to sweeten the marinade and sauce. It can be substituted with agave syrup.
- Cornstarch: This is used to help the tofu crisp in the oven.
- Peanut Butter: Use natural peanut butter. If you need a peanut-free recipe, you can use almond butter. If you need a nut-free recipe, you can use sunflower seed butter.
- Rice Vinegar: You can use seasoned or unseasoned rice vinegar.
- Vegetables: The recipe calls for broccoli, onion and carrot but you can substitute other vegetables such as snap peas, bell pepper or zucchini.
- Toppings: I like sesame seeds and green onions/scallions for topping these bowls. Sriracha or other hot sauce optional!
Step 1: Marinate the tofu.
Add the tamari, sesame oil, maple syrup and garlic powder to a container and mix well. Add the cubed tofu and toss to coat.
Set the tofu aside for 20 minutes. While you wait, start cooking rice and chopping up the veggies.
Step 2: Bake the tofu & veggies.
Preheat the oven to 425 F. After 20 minutes, add the cornstarch to the tofu and mix well.
Line two baking trays with parchment paper and place the tofu cubes on one and the veggies on the other.
Drizzle the veggies with 2 tsp oil and sprinkle with salt and pepper and mix to coat. Bake both the veggies and tofu in the oven for 20-25 minutes.
Step 3: Make the ginger peanut sauce.
While you’re waiting for the tofu and veggies, add all of the sauce ingredients to a small blender and mix until smooth, starting with 4 tbsp water and adding a little more if needed to adjust the consistency.
Do I have to use a blender? I recommended blending if possible but you don’t have to. If you don’t have a blender, I would recommend substituting 1 tsp each garlic powder and ground ginger for the fresh garlic and ginger and just whisking everything together in a container until smooth, adjusting the consistency with water as needed.
Step 4: Assemble your bowls!
Start with rice, then top each serving with tofu and veggies. Drizzle the sauce over top and spinkle with green onions and sesame seeds. Enjoy!
- The veggies can also be stir fried stovetop in a pan or wok. Cook covered for 4-5 minutes then uncover and cook another 2-3 minutes until cooked al dente.
- The tofu can be pan fried according to this orange tofu recipe if you prefer. Air fried tofu would also work!
- Veggie Options: Mix and match the veggies from bell peppers, onion, carrot, broccoli, zucchini, or snap peas.
- Base Options: White rice, brown rice, cauliflower rice for low-carb, quinoa or noodles of choice.
Making Ahead & Storing
- The sauce can be stored in the fridge for 4-5 days. It will thicken after storing so thin with a little water before serving.
- If storing leftovers or making these for meal prep, store sauce separately until just before serving.
- Assembled bowls will keep for 4-5 days in the fridge.
- Reheat the bowls in the microwave until heated through. You could also dump then into a pan and stir fry to reheat.
- Teriyaki Chickpea Rice Bowl: The most delicious chickpea bowls featuring the same sauce as this recipe, so feel free to make double and have these tomorrow!
- Sweet and Sour Tofu: Addictive crispy tofu in sweet and sour sauce.
- Tofu Edamame Buddha Bowl: A fan-favourite tofu bowl with veggies and edamame.
- Sriracha Baked Tofu Rice Bowls: Love spice? These are the bowls for you!
- Tofu Poke Bowl: These are light, fresh and delicious in the warmer months.
Did you try this recipe?
I’d love to hear about it! Click here to leave a review and be sure to tag me @runningonrealfood if you post it on social media.
Enjoy easy sheet pan tofu and veggies over rice and topped with a delicious, creamy vegan ginger peanut sauce.
For the Tofu
- 1 (400g) Block extra firm tofu, drained and patted dry
- 2 tbsp tamari (40g)
- 2 tsp sesame oil
- 1 tsp maple syrup
- ½ tsp garlic powder
- 1 tbsp cornstarch
For the Ginger Peanut Sauce
- 1/2 cup natural peanut butter (145g)
- 2 tbsp tamari
- 3 tsp fresh ginger, grated (12g grated)
- 1 clove garlic, grated (8g)
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 2 tbsp maple syrup or coconut sugar
- 4–6 tbsp warm water
- 1–2 tsp sambal oelek or Srircha, optional, for heat
For the Bowls
- 1 small head broccoli, cut into 1-inch florets (6 cups/395 g)
- 2 carrot, peeled and cut diagonally into ½-inch rounds (1.5 cups/200 g)
- 1 red onion, chopped (1.5 cups/200 g)
- 3 cups cooked rice
- 6 green onions, thinly sliced
- 2 tbsp sesame seeds
- Marinade the Tofu: Cut tofu into 1-inch cubes. In a bowl or Tupperware container, combine tamari, sesame oil, maple syrup and garlic powder. Add the tofu, then toss to coat. Set aside to marinade for 20 mins, tossing the mixture occasionally.
- Cook Rice: If you don’t have cooked rice on hand, start cooking your choice of rice now according to package instructions. You can use as much rice as desired per bowl. The suggested amount is 1/2-1 cup per bowl
- Preheat the Oven: Preheat the oven to 425 F and line two baking sheets with parchment paper.
- Bake Tofu: Once the tofu has marinated, sprinkle the cornstarch over top, then toss to coat. Spread the tofu out on the prepared baking sheet. Bake for 20-25 mins until golden-brown and crisped.
- Roast Vegetables: On another baking sheet, arrange broccoli, carrots and onion. Drizzle with 2 tsp oil, and season with a pinch of salt and pepper. Toss to coat. Roast for 20-25 mins, until tender and golden-brown (at the same time as the tofu).
- Make the Ginger Peanut Sauce: While veggies and tofu are roasting, combine all ingredients for the ginger-peanut sauce in a small blender and blend until smooth. Start with 4 tbsp water, blend, then slowly add more as needed to adjust the consistency. Taste and season with salt, if needed. Depending if your peanut butter is salted or not, determine if seasoning with salt is needed
- Serve: Divide cooked rice between 4 servings/bowls. Top each with the veggies and tofu. Drizzle ginger-peanut sauce over top. Sprinkle bowls with green onions and sesame seeds.
Nutrition facts include 3/4 cup cooked rice per bowl and 1/4 of the peanut sauce.
- Serving Size: 1 bowl
- Calories: 441
- Sugar: 16 g
- Sodium: 1070 mg
- Fat: 28 g
- Carbohydrates: 72 g
- Fiber: 6 g
- Protein: 24 g
Keywords: peanut tofu bowl