Quinoa Tofu Buddha Bowl
A vibrant, plant-powered bowl packed with roasted sweet potatoes and broccoli, crispy tofu, and hearty quinoa. It's all brought together with a creamy lemon-tahini dressing for a satisfying and healthy meal.
For 4 servings
Roast the tofu and vegetables.
- Preheat your oven to 400°F (200°C).
- On a large baking sheet, toss the cubed tofu, sweet potato, and broccoli florets with olive oil, salt, and pepper.
- Arrange in a single layer, ensuring nothing is overcrowded.
- Roast for 20-25 minutes, flipping halfway through, until the vegetables are tender and the tofu is golden and slightly crispy.
TIPFor extra crispy tofu, roast it on a separate baking sheet from the vegetables.Cook the quinoa.
While the vegetables are roasting, combine the rinsed quinoa and 2 cups of water in a small saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until all the water is absorbed. Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork.
Prepare the tahini dressing.
In a small bowl, whisk together the tahini, lemon juice, sesame oil, and a pinch of salt. Gradually add 3 tablespoons of water, whisking continuously, until the dressing is smooth and pourable. Add more water, 1 teaspoon at a time, if it's too thick.
Assemble the Buddha bowls.
- Divide the chopped kale among four bowls.
- Top the kale with a portion of the cooked quinoa.
- Arrange the roasted tofu, sweet potato, and broccoli over the quinoa.
- Add the cooked edamame and sliced avocado to each bowl.
Drizzle with dressing and serve.
Drizzle the lemon-tahini dressing generously over each bowl. Serve immediately and enjoy.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Pressing the tofu is crucial for removing excess water, which helps it get crispy when roasted.
- 2Don't overcrowd the baking sheet. Use two if necessary to ensure the vegetables roast instead of steam.
- 3Massage the kale with a teaspoon of the dressing for a minute to make it more tender and easier to digest.
- 4For meal prep, store the quinoa, roasted items, and dressing in separate airtight containers in the fridge. Assemble just before eating.
Adapt it for your goals.
Gluten free
This recipe is naturally gluten-free. Just ensure your tahini is certified gluten-free as some brands may have cross-contamination.
high proteinHigh protein
To boost the protein content, add 1/2 cup of cooked chickpeas to each bowl.
low carbLow carb
Replace the quinoa with cauliflower rice and swap the sweet potato for roasted zucchini or bell peppers.
quickQuick
Save time by using pre-cooked quinoa pouches and pre-cut vegetables from the grocery store.
Why this is on our healthy list.
Complete Plant-Based Protein
Both quinoa and tofu are excellent sources of complete protein, containing all nine essential amino acids necessary for muscle repair and growth.
Rich in Fiber
The combination of quinoa, sweet potato, broccoli, and kale provides a high amount of dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Healthy Fats
Avocado, tahini, and sesame oil contribute heart-healthy monounsaturated and polyunsaturated fats, which are important for brain function and reducing inflammation.
Packed with Vitamins and Minerals
This bowl is a powerhouse of nutrients, including iron from tofu and quinoa, Vitamin C from broccoli, and Vitamin A from sweet potato and kale.
Frequently asked questions
Yes, it's a very healthy and balanced meal. It provides complete protein from quinoa and tofu, complex carbohydrates for energy, healthy fats from avocado and tahini, and plenty of fiber, vitamins, and minerals from the vegetables.