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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