How many calories in Roasted Vegetable And Tofu Grain Bowl?

One serving typically contains approximately 420 to 480 calories, depending on the amount of oil used for roasting.

Can I meal prep this recipe?

Absolutely. The roasted vegetables, tofu, and quinoa can be stored in airtight containers for up to 4 days, making it an excellent option for weekday lunches.

Is this recipe gluten-free?

Yes, quinoa is naturally gluten-free, making this an ideal meal for those with gluten sensitivities or celiac disease.

What can I serve with this grain bowl?

It is a complete meal on its own, but it pairs well with a side of hummus, a dollop of Greek yogurt, or a simple tahini dressing.

Home / Recipes / american / Roasted Vegetable And Tofu Grain Bowl

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Roasted Vegetable And Tofu Grain Bowl

POPULARITY

0.0/5

TASTE SCORE

8/10

A grain bowl that becomes more complete and protein-forward by adding tofu while keeping the roasted vegetable base intact.

PREP

15m

COOK

25m

SERVES

1 BOWL

314 cal

SERVINGS

INGREDIENTS

For 1 serving

¼ cupquinoa · raw quinoa equivalent for cooked base½ cupfirm tofu · cubed1 cupbroccoli1 cupzucchini½ cupred bell pepper1 tspoil1 pinchsalt · kept intentionally low for broad meal-plan compatibility

NUTRITION · PER SERVING

314

CALORIES · 1 BOWL

Protein24g · 31%

Carbs32g · 41%

Fat13g · 37%

Fiber12g

Sodium186mg

Potassium848mg

Phosphorus385mg

How we calculate →

INSTRUCTIONS

3 steps. 25 minutes total.

3 STEPS

1
Step 1
- a.Preheat your oven to 400°F (200°C).
- b.Toss the broccoli, zucchini, pepper, and tofu with the oil in a large bowl.
- c.Spread the mixture in a single layer on a baking sheet and roast until vegetables are tender and tofu is lightly browned.
TIPPress the tofu between paper towels for 10 minutes before cubing to ensure a crispier texture when roasting.
2
Step 2
TIPLet the quinoa sit covered for 5 minutes after cooking to help it fluff up perfectly.
3
Step 3
TIPAdd the salt at the very end to prevent the vegetables from releasing too much moisture during the roasting process.

PRO TIPS

What to keep in mind.

4 tips from the recipe — small details that make a real difference to the final dish.

1
Cut the zucchini and peppers into similar sizes to ensure they cook at the same rate as the broccoli.
2
Toast the dry quinoa in the pot for 2 minutes before adding water to enhance its natural nutty flavor.
3
Use extra-firm tofu for the best texture; it holds its shape better during the roasting process.
4
If the vegetables are crowding the pan, use two baking sheets to ensure they roast rather than steam.

RECIPE VARIATIONS

Adapt it for your goals.

spicier

Why this is on our healthy list.

protein

Complete Plant-Based Protein Source

Quinoa and tofu together provide all nine essential amino acids.

fiber

High in Dietary Fiber

Promotes healthy digestion and helps maintain stable blood sugar levels.

immunity

Rich in Antioxidants

Bell peppers and broccoli provide high levels of Vitamin C and beta-carotene.

heart

Heart Healthy Fats

Using unsaturated oils for roasting supports cardiovascular health.

QUESTIONS?

Frequently asked questions

Yes, this bowl is highly nutritious, providing a balanced mix of complex carbohydrates, plant-based protein, and essential micronutrients from the varied vegetables.

PAIRS WELL WITH

Complete meals featuring this recipe

general_healthy·30 min·276 cal

EXPLORE

Cuisines we love

American742 Awadhi355 Bengali364 Cajun0 California96 Chettinad370 Chinese0 Chinese American0 French2 Fusion0 Greek1 Gujarati375

Roasted Vegetable And Tofu Grain Bowl

For 1 serving

3 steps. 25 minutes total.

Step 1

Step 2

Step 3

What to keep in mind.

Adapt it for your goals.

Spicier

Low sodium

Low carb