These Easy Baked Tofu and Veggie Bowls are colorful and full of flavor! With crispy tofu and your favorite veggies, they’re a healthy and tasty meal.
I love how quick they are to make. Just bake everything together, and you’ve got a delicious dinner ready in no time. Perfect for busy days!
Key Ingredients & Substitutions
Tofu: Firm or extra-firm tofu is ideal for a nice texture. If you prefer or need a soy-free option, consider using tempeh or chickpeas instead!
Quinoa: Quinoa adds protein and fiber, but feel free to substitute with brown rice or couscous if preferred. Rinse it well to remove any bitterness.
Vegetables: The mix of Brussels sprouts, broccoli, mushrooms, sweet potato, and red pepper gives great flavor. You can swap any veggie you like—zucchini, carrots, or cauliflower work well!
Sauce: Soy sauce adds umami, but tamari is perfect for gluten-free diets. Maple syrup adds sweetness but honey or agave works too!
How Do You Get Crispy Baked Tofu?
Achieving crispy tofu can be tricky, but it’s all about moisture! Start by pressing the tofu to remove excess water, which helps it crisp up nicely. Be patient and bake it on a hot oven tray for a golden finish.
- Press the tofu for at least 15-20 minutes.
- Cut into even cubes to ensure they cook uniformly.
- Bake at 400°F (200°C) for 25-30 minutes and flip halfway.
With these tips, you’ll have perfectly crispy tofu in your bowls every time! Enjoy making this vibrant and nutritious meal.
Easy Baked Tofu and Veggie Bowls
Ingredients You’ll Need:
For the Bowl:
- 14 oz (400g) firm or extra-firm tofu, pressed and cut into cubes
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth (for cooking quinoa)
- 1 cup Brussels sprouts, halved
- 1 cup broccoli florets
- 1 cup chopped mushrooms (e.g., cremini or button), halved or quartered
- 1 cup diced sweet potato
- 1 cup red bell pepper strips
For the Marinade:
- 2 tablespoons olive oil
- 2 tablespoons soy sauce or tamari
- 1 tablespoon maple syrup or honey
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried thyme or rosemary (optional)
- Salt and pepper, to taste
For Garnish:
- Sesame seeds
- Fresh herbs, such as thyme or parsley, for garnish (optional)
How Much Time Will You Need?
This recipe takes about 15-20 minutes of prep time, plus 25-30 minutes for baking. Overall, you can expect around an hour from start to finish, including cooking the quinoa and prepping the vegetables. It’s a wholesome and simple meal that’s perfect for busy evenings!
Step-by-Step Instructions:
1. Press the Tofu:
Start by wrapping the tofu in a clean kitchen towel or paper towels. Place a heavy object on top to press out excess moisture. Let it sit for about 15-20 minutes to ensure it’s nice and firm.
2. Cook the Quinoa:
While your tofu is pressing, combine the rinsed quinoa and water or vegetable broth in a pot. Bring it to a boil, then reduce it to a simmer and cover. Cook for about 15 minutes, or until the quinoa is fluffy and the liquid has been absorbed. Set it aside once done.
3. Prepare the Tofu Marinade:
In a medium bowl, whisk together soy sauce, maple syrup, olive oil, smoked paprika, garlic powder, salt, and pepper until well combined.
4. Marinate the Tofu:
Carefully toss your pressed tofu cubes in the marinade, making sure they are all coated well. Let it marinate for about 10 minutes while you get the veggies ready.
5. Prepare the Vegetables:
On a large baking sheet, toss the halved Brussels sprouts, broccoli florets, chopped mushrooms, diced sweet potato, and red bell pepper strips with a drizzle of olive oil, and sprinkle with salt, pepper, and any herbs you like. Mix well to coat!
6. Arrange the Baking Sheet:
Spread the marinated tofu cubes evenly among the vegetables on the baking sheet, giving them plenty of space to roast.
7. Bake:
Preheat your oven to 400°F (200°C). Bake the tofu and vegetables for 25-30 minutes, turning the tofu and stirring the veggies halfway through, until they are tender and slightly charred. The tofu should be golden and crispy.
8. Assemble the Bowls:
Once everything is cooked, divide the fluffy quinoa into bowls. Top with the baked tofu and roasted vegetables, creating a colorful and delicious meal!
9. Garnish:
Sprinkle sesame seeds and fresh herbs over the top if you’d like to add more flavor and a nice presentation.
10. Serve and Enjoy!
Enjoy your nourishing, flavorful meal immediately! These bowls are not only delicious but also packed with nutrients.
This recipe is very versatile—feel free to swap in your favorite vegetables or grains for a personalized touch!
FAQ for Easy Baked Tofu and Veggie Bowls
Can I Use Firm Tofu Instead of Extra-Firm?
Yes, you can use firm tofu, but extra-firm tofu will give you a better texture for baking. If using firm tofu, try to press it longer to remove as much moisture as possible for optimal crispiness.
What Other Vegetables Can I Use?
This recipe is quite flexible! Feel free to substitute any of your favorite vegetables, such as zucchini, carrots, cauliflower, or asparagus. Just make sure to adjust the baking time if you’re using veggies that cook faster or slower.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm in the microwave or on the stove until heated through. You might want to add a splash of broth or a drizzle of olive oil to refresh the dish when reheating!
Can I Meal Prep This Recipe?
Absolutely! You can prepare the tofu and veggies in advance and store them separately in the fridge. Just assemble and bake when you’re ready to eat. This makes for a quick and easy meal during the week!
