This vegan buddha bowl features tofu, edamame, rice, cabbage and carrot for a flavourful, healthy meal that’s high in plant-based protein and perfect for meal prep.

Bowl of cabbage, rice, tofu, carrot, edamame. Topped with creamy peanut sauce.

Features

  • vegan, can be gluten-free, nut-free and oil-free
  • 27 grams of protein and 13 grams of fibre per serving
  • can be packed in advance or the components can be prepped ahead of time for quick and healthy meals
  • amazing, tasty and versatile sauce – double and use for other dishes too!

Ingredient Notes

Labelled ingredients for making a tofu edamame buddha bowl.
  • tofu – use firm or extra-firm tofu, I didn’t press it before hand but pressing will yield a better result – find instructions on how to press tofu here
  • almond butter – can be subbed with peanut butter or for a nut-free option, sunflower seed butter or Wowbutter
  • edamame – for convenience, I like frozen, shelled edamame here
  • cabbage – red and green cabbage can be used interchangeably
  • rice – I used brown rice but white rice or quinoa also work well

Complete list of ingredients and amounts is located in the recipe card below.


Step by Step Instructions

Before you Start: Preheat the oven to 400 F. If you don’t have cooked rice on hand, start cooking that now according to package instructions.


Step 1. Cube the tofu then place in a bowl and toss with the soy sauce, pepper and garlic powder.

Line a baking sheet with parchment paper (or use a bit of non-stick cooking spray) then place the tofu on the tray and bake for 30 minutes, flipping once half way through.

Cubed tofu in a bowl topped with garlic powder and black pepper.
Cubed tofu on a baking tray lined with parchment paper.

Step 2. Make the roasted cabbage by placing the sliced cabbage on a baking tray, sprinkling with salt and pepper and roasting for 30-40 minutes until starting to brown and crisp.

It can go in the oven at the same time as the tofu.

Quick Note: If you don’t have cooked edamame on hand, get that going after you get everything in the oven. It will only need a few minutes to cook.

Roasted red cabbage on a baking tray.

Step 3. Make the sauce by whisking all the ingredients together in a jar or bowl until completely smooth and creamy.

I like to use a sealable jar so I can just shake it to combine everything.

Hand pouring a small dish of soy sauce into a jar of coconut milk.
Creamy coconut almond butter sauce in a jar with a spoon resting in jar.

Step 4. Assemble 4 bowls or containers and divide the edamame, carrot, rice, cabbage and tofu between them.

Bowl of rice, carrot and edamame sitting beside a baking tray of tofu.

Top the bowls with sauce and enjoy!

Hand spooning sauce over a colourful bowl of rice, tofu and vegetables.

Notes

  • Tofu can be substituted with tempeh or another protein of choice. Give this marinated tempeh a try!
  • Edamame can be substituted with chickpeas.
  • If you don’t have carrots on hand, thinly sliced red bell pepper makes a good alternative.
  • For more veggies, add up to 1 cup steamed broccoli per bowl.
  • Brown rice can be substituted with quinoa or for a low-carb bowl, use cauliflower rice.
  • For alternative sauces, try this peanut sauce or this coconut peanut sauce.
  • Nut-Free Option: Substitute sunflower seed butter or Wowbutter for almond butter.
  • Gluten-Free Option: Be sure to use gluten-free tamari instead of soy sauce.
Colourful bowl of rice, tofu, edamame, cabbage and grated carrot.

Storing

  • To cut down on prep time, any of the bowl components can be made in advance and stored separately up to 5 days in the fridge.
  • If storing assembled bowls, I suggest storing the sauce separately until just before serving. Assembled bowls will keep for 5 days in the fridge.
  • Sauce can be made in advance and stored in the fridge for up to 1 week. It will thicken in the fridge so you may need to adjust the consistency with a little water after storing.

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Print
Colourful bowl of rice, tofu, edamame, cabbage and grated carrot.

Tofu Edamame Buddha Bowls

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 30 mins
  • Total Time: 40 minutes
  • Yield: 4 1x
  • Category: Main Dish
  • Method: Oven
  • Cuisine: Asian
  • Diet: Vegan

These delicious, colourful buddha bowls are packed with nutrition and full of flavour! Enjoy these yummy bowls for a healthy and protein-rich plant-based meal.


Scale

Ingredients

For the Baked Tofu

  • 1 package firm or extra-firm tofu
  • 2 tablespoons soy sauce or gluten-free tamari
  • 2 teaspoons garlic powder
  • 1 teaspoon black pepper

For the Almond Satay Sauce

For the Bowls

  • 2 cups cooked shelled edamame (1/2 a cup per bowl)
  • 1 medium red or green cabbage, roughly sliced (12 cups per bowl)
  • 4 medium carrots, grated (1 carrot per bowl)
  • 2 cups cooked brown rice (1/2 cup per bowl)

Instructions

  1. Pre-heat the oven to 400 F.
  2. If you don’t have cooked rice on hand, start preparing that now according to package instructions. Depending on the type of rice used, you may need up to 45 minutes to cook it.
  3. To make the tofu, cube and toss with the soy sauce or tamari, black pepper and garlic powder. Prepare a baking sheet by either lining it with parchment paper or a silicone baking mat or using some non-stick cooking spray. Place the cubed tofu on the tray and bake for 30 minutes, flipping once halfway through.
  4. To make the roasted cabbage, place the sliced cabbage on a large baking tray or two small ones in one layer. Sprinkle with salt and pepper and roast in the oven for 30-40 minutes until starting to brown and crisp. This can go in the oven at the same time as the tofu.
  5. If you don’t have cooked edamame on hand, get that going after you get everything in the oven. Cook according to package instructions. It will only need a few minutes. Once cooked, just set aside until you’re ready to assemble the bowls.
  6. To make the sauce, whisk the sauce ingredients together in a jar or container or add to a jar with a lid and shake vigorously until smooth and creamy.
  7. Divide the cooked rice, grated carrot, cabbage, tofu and edamame between 4 bowls or storage containers. Finish them off with the sauce and serve right away or store in the fridge for up to 5 days (see notes on storing).

Notes

  • To cut down on prep time, any of the bowl components can be made in advance and stored separately up to 5 days in the fridge.
  • If storing assembled bowls, I suggest storing the sauce separately until just before serving. Assembled bowls will keep for 5 days in the fridge.
  • Sauce can be made in advance and stored in the fridge for up to 1 week. It will thicken in the fridge so you may need to adjust the consistency with a little water after storing.
  • Can be enjoyed cold or reheated in the microwave until warmed to your preference.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 524
  • Sugar: 16 g
  • Sodium: 567 mg
  • Fat: 17 g
  • Carbohydrates: 71 g
  • Fiber: 13 g
  • Protein: 27 g

Keywords: tofu buddha bowl, edamame buddha bowl

Originally published on January 6, 2019. Updated on November 9, 2020 with new photos and text.