Tofu Edamame Buddha Bowl
This tofu edamame buddha bowl features baked tofu, edamame, rice, cabbage and carrot for a healthy meal that’s high in plant-based protein and perfect for meal prep.
Get ready for a flavour-packed dish with this delicious recipe for tofu edamame buddha bowls. It’s the ultimate combination of wholesome ingredients, bold flavours and satisfying textures.
To start, we’ve got some baked tofu and edamame for a satisfying protein source. Next, almond butter sauce made from an addictive bend of almond butter, sweet chili sauce, tamari and coconut milk. In addition, we’ve got colourful roasted cabbage and grated carrot, with hearty brown rice for a nutritious base.
Gather your ingredients, follow the simple steps and enjoy a wholesome, flavour-packed meal that will leave you feeling nourished and satisfied.
And if you’re a bowl lover, don’t miss these other fan-favourites: Sriracha tofu bowls, veggie power bowls, harvest bowls, BBQ tempeh bowls and peanut tofu bowls. Bowls are just the best, aren’t they?
Complete list of ingredients with measurements is located in the recipe card below.
- Tofu: You can use firm or extra-firm tofu. I didn’t press it but you can if you have time.
- Almond Butter: This can be substituted with peanut butter or for nut-free recipe, sunflower seed butter.
- Edamame: Frozen, shelled edamame is perfect.
- Cabbage: You can use red or purple cabbage.
- Rice: You can use brown rice, white rice, quinoa or farro. For a low-carb option, try cauliflower rice.
Variations & Additions
- Alternative Dressing Recipes:
- Veggie Variations:
- Swap out the cabbage for thinly sliced kale or baby spinach.
- Add roasted or steamed vegetables like broccoli or zucchini.
- Add fresh vegetables like snow peas, radish, bell peppers or pickled vegetables.
- Grain Options:
- Switch out brown rice for quinoa, farro or cauliflower rice for a low-carb option.
- Rice noodles also work instead of rice.
- Protein Boosters:
- Use tempeh or a store-bought meat alternative instead of tofu.
- Make this sweet chili tofu instead of baked tofu.
- Add cooked chickpeas or black beans for additional protein and fibre.
- Sprnkle with toasted sesame seeds or crushed peanuts.
- Add a drizzle of Sriracha, hot sauce or sambel oelek.
- Serve with fresh lime wedges.
- Serve with finely chopped fresh cilantro.
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: Bake the Tofu
Cube the tofu then place it in a bowl and gently 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, until browned and crisp.
Step 2: Make the Roasted Cabbage
Make the roasted cabbage by placing the sliced cabbage on a baking tray, sprinkling with salt, pepper and 1 tsp oil 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. Alternatively, you could make this cabbage slaw instead of roasting the cabbage.
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.
Step 3: Make the Sauce
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.
Step 4: Assemble the Bowls
Prepare 4 bowls or meal prep containers and divide the rice between them. Top each serving with the tofu, edamame, carrot and cabbage.
Top the bowls with the almond butter sauce and enjoy!
The recipe is gluten-free as long as you use gluten-free tamari and not soy sauce in the dressing. Be sure to verify any other ingredients used are gluten-free as well, like the sweet chili sauce.
Yes. To make this recipe nut-free, use sunflower seed butter or Wowbutter in the dressing instead of almond butter.
Absolutely! These bowls are a great option for meal prep. You can make the tofu, edamame, cabbage and rice in advance and store them separately or assemble the bowls in meal prep containers and store in the fridge for up to 4 days. When you’re ready to enjoy, reheat in the microwave.
Storing & Prep
- 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.
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.
Tofu Edamame Buddha Bowls
- Prep Time: 15 mins
- Cook Time: 30 mins
- Total Time: 45 minutes
- Yield: 4
- Category: Main Dish
- 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.
For the Baked Tofu
- 1 400 g package firm or extra-firm tofu
- 2 tablespoons (30 ml) soy sauce or gluten-free tamari
- 2 teaspoons garlic powder
- 1 teaspoon black pepper
For the Almond Satay Sauce
- 3 tablespoons (45 g) almond butter
- 2 tablespoons (30 g) sweet chili sauce
- 3 tablespoons (45 ml) gluten-free tamari or soy sauce
- 1 teaspoon apple cider vinegar
- 1/4 cup (60 ml) light coconut milk
For the Bowls
- 2 cups (300 g) cooked shelled edamame
- 5 cups roughly chopped red or green cabbage (approx. 500 g)
- 4 medium carrots, grated
- 2 cups cooked brown rice
- Pre-heat the oven to 400 F.
- 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.
- 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.
- To make the roasted cabbage, place the sliced cabbage on a large baking tray or two small ones in one layer. Add 1 tsp oil and sprinkle with salt and pepper. 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.
- If you don’t have cooked edamame on hand, get that going after you get the tofu and cabbage in the oven. Cook according to package instructions. It will only need a few minutes. Once cooked, set aside until you’re ready to assemble the bowls.
- 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.
- 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.
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.
- 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.
Love your recipes. This is my second one. Just meal prepping for the week. I make them Sunday morning, then I just grab and go during the week. It keeps my meals balanced and nourishing 😊
Omg so delicious!! I try to avoid coconut milk etc so I used soy milk with a tiny bit of coconut extract and the sauce was great! Will be making these again for sure.
Amazing! So happy you liked it.
I have tried dozens of bowls from this blog, but this one is probably on my top 3.
I can’t explain what’s it about it: the combination of textures, variety of flavors, delicious dressing… I just keep coming back to it over and over again!
Also, it’s super convenient. I sometimes use cabbage slaw mix instead of the cabbage to make it even quicker. And I love making the tofu in the air fryer for a crispy and delicious result.
So glad you love it and it’s become a go-to recipe for you! Thanks for the review.
What is the nutrition information for this recipe without the sauce? Thanks!
The sauce is 85 calories per serving with 7 g F, 4 g C and 4 g P. Thanks!
I’m so happy that I stumbled across this recipe! I’m really focusing on my nutrition since I’ve started training for a marathon. I love prepping my meals for the week but I’ve been in a bit of a rut lately. Well this recipes checks off everything! It’s delicious, nutritious, colorful, easy to make and perfect for meal prep! I was pleasantly surprised at how all of the flavors came together! It also allowed me to incorporate some foods that I enjoy but don’t normally include in my diet. This one is a keeper and I’ll definitely try out some of your other bowls!
So yummy and so simple…and fantastic cold the next day! Definitely wait until you’re ready to eat it to add the sauce so it doesn’t just soak into the rice….you want to really taste it because it’s so good! I usually modify recipes but this was perfect as-is. I would be perfectly happy paying for this in a restaurant. Thank you for sharing this great recipe!
Thanks Lori! So glad you enjoyed!
Great bowl but I would cook the tofu and cabbage for way less time! Tofu came out tough and gross. Like less than half the time. Would love to know an oil alternative for those of us who are fine with oil? With those modifications though would be super good!
You can use some oil to roast the cabbage if you like. Otherwise, the recipe doesn’t really need any oil. Thanks!
I made this for a very filling and satisfying supper! The sauce is ah-mazing! Thank you!
Awesome! So glad it was enjoyed. Thanks!
i enjoy your recipes – 2 wks now on low carb foods and eating REAL FOODS (great name)
wonder if you’d be willing to be so kind as to make the font size larger. i needed to use a magnifying glass to
read the directions – (buddha bowl) i may not be your typical reader but there are probably a few of us out
there. no big deal right – just increase the font size many thanks.
Hi Deryn! I’d like to know an alternative for light-coconut milk in the sauce.. can the regular canned one be the substitute for it? Maybe with a lesser amount and a bit of water? What do you suggest? I’m craving for this bowl, yummy! Thanks for your dedication to your work!
Yes, that would be fine. Thanks!
This.is.so.yummy!!!! Every element of this combined makes a delicious, colourful and filling bowl. The tofu was my favourite – the marinade, as simple as it is, reminded me of chicken nuggets and I was in heaven! I will definitely make the tofu portion of this recipe for other dishes.
This recipe was real tasty! My husband, son and I loved it. I didn’t have enough red cabbage so I added kale with it and cooked them together. All the ingredients came together beautifully. It was like a meal you would order at your favourite restaurant. Thank you for another amazing recipe.
Amazing, Kat! So happy you all enjoyed it. Thanks so much for letting me know!
Great recipe, thanks! I skipped the tofu but loved it!
That’s great, Sue! So glad you enjoyed it. Thanks for the review, I appreciate it!
Wow! This is a complete corker of a recipe. The flavours are perfectly balanced and the oven-baked cabbage is a complete revelation. Who knew that oven-crispy cabbage could taste soooooo good?! I added some cauliflower too and use black GABA rice. This is a definite keeper.
Yes! I love roasted cabbage..so easy and tasty. Happy to hear you enjoyed these! Thanks for your review.
I really enjoyed how easy yet delicious this recipe was to make for dinner. It all came together in 40 minutes, including prep! I loved that every part of this dish was seasoned to enhance each ingredient independently, but place them together and it becomes magical. Even my picky eater husband enjoyed it! The peanut sauce really pulls it all together. I used crunchy PB to for some satisfying crunchy bits. Already looking forward to making this again!
One of the most delicious dishes I have made. Highly recommend.
So much to love about this recipe! It comes together easily, the flavors are so good and I’ve discovered a new love: roasted cabbage. What?! So good!
I`m a vegetarian and a tofu lover. Buddha bowl-tofu edamame is a perfect meal to prep this weekend. Thanks for the great recipe. Way to go!
Yum, this looks delicious! I am going to try this for sure! Love all the recipes you have been putting out, they all look phenomenal 🙂 Keep up the great work
Aww, thanks Aubrey!! I appreciate that so much. I hope you enjoy it if you give this a try!
I recently became vegan so I’ve been looking for recipes to try. This is definitely something I’m going to give a try. I’ve never looked at tofu as a food I would eat. This is definitely a unique preparation. Thank you for sharing.ò