Easy Tofu Rice Bowl is healthy, high-protein, and delicious. Made with cauliflower rice, and a pantry-friendly creamy peanut dressing, this vegan dish comes together quickly. It's perfect for meal prep, packed lunches, and weeknight dinners. Oil-free and gluten-free.
This back pocket recipe is perfect for when you're low on fresh produce, but still want to get your daily veggie intake. Frozen riced cauliflower and edamame are loaded with nutrients, and are freezer essentials in my house. Plus, rice can often leave dishes feeling heavy. Cauliflower is less calorie-dense, and the ideal texture for a nutrient-rich rice substitute.
The Peanut Dressing is so addictively delicious, I always make extra for salads, and veggie bowls throughout the week.
This Easy Tofu Rice Bowl was inspired by my Easy Chickpea Bowl with Oil-Free Dressing on this site, and this Easy Potato Pasta Salad with Chickpeas. These are all ideal meal prep recipes.
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๐ฉ๐ผโ๐พ Ingredients
- Frozen riced cauliflower is a convenient and healthy grain substitute. It does not need to be thawed. Simply add it frozen to the skillet and cook. It's a great addition to this light and healthy Tofu Rice Bowl.
- Frozen shelled edamame is loaded with protein and heart healthy fats. It's budget-friendly, and only requires warm water for thawing.
- You can use low sodium tamari or soy sauce to keep sodium levels at a minimum.
- Use creamy nut butter for the dressing for a smoother texture.
- Extra firm tofu is best for this recipe. I buy super firm or sprouted tofu (Nasoya or Wildwood), which is pre-pressed. This is a huge time saver.
See recipe card for quantities.
๐ Substitutions
- Peanut butter - use any creamy nut or seed butter
- Riced cauliflower - substitute with rice, quinoa, farro, barley, or noodles
- Tofu & edamame - omit the tofu and add more edamame, or vice versa
- Sriracha - reduce or omit for non-spicy
See this 15-minute Glass Noodle Salad (Yum Woon Sen), or my 15-minute One-Pot Moroccan Couscous with Chickpeas for another quick dinner recipe. Visit my Veggie Bowl Recipes for more easy weeknight meals.
๐ Instructions
Step 1. Press the extra-firm tofu or use pre-pressed tofu instead (Nasoya, Wildowood brands).
Step 2. Grate the carrots, and thaw the edamame in a sieve by running them under warm water. Set aside.
Step 3. Toss the tofu with tamari, garlic powder, and onion powder. Then toss with oil and cornstarch, if using. Either air-fry at 400ยบF for 10 minutes, or bake for about 20 minutes, or until crispy.
Step 4. Add the frozen riced cauliflower to a large nonstick skillet and cook for about 5 minutes, or until it starts to brown. Add garlic, cilantro, and salt to taste. Cook for another 2 minutes.
Step 5. Mix the peanut dressing ingredients in a medium bowl. Press or grate the garlic into the bowl, and stir. Add salt to taste.
Step 6. Add the cauliflower rice, tofu, carrots, and edamame to a large bowl. Mix in the peanut sauce for serving. Adjust lime juice, and salt to taste. Heat in a skillet if desired. Or pack in separate compartments for lunch and mix for serving.
๐ก Expert Tips
- Add the riced cauliflower to the skillet directly from the packet. It does not require thawing.
- Soak the frozen shelled edamame in warm for a few minutes to thaw. Drain well. Or run them under warm water in a sieve.
- Use the largest holes on a box grater to grate the carrots. If they are too fine, they clump together.
- For packed lunches: Refrigerate the grated carrots, thawed edamame, cooked cauliflower rice, tofu, and peanut sauce in 5 separate airtight containers for up to 4 days. Add to a bento style lunch box as needed. Mix for serving.
โฑ Storage
Refrigerate any leftover Easy Tofu Rice Bowl in an airtight container for up to 4 days. It's best to store the peanut sauce separate from the other bowl ingredients, and mix for serving.
๐๐ฝโโ๏ธ Recipe FAQs
This recipe is a good one to make ahead. Store the dressing in a separate container from the other ingredients, and mix for serving. For a warm bowl, reheat the cauliflower rice with the edamame, tofu, and grated carrot in a large skillet until warmed through. Mix in the peanut sauce and heat for about 2 more minutes, or until the desired temperature.
I use store-bought frozen riced cauliflower as it is equally nutrient-rich, and very convenient. However, it is easy to make your own.
Use either the medium-sized holes of a box grater, or the grater blade of a food processor. Blitz or grate the cauliflower head into small pieces, similar to the size of rice.
Ideally, you should then remove excess moisture by transferring the riced cauliflower to a large paper towel or absorbent dish towel, and squeezing it to remove any remaining water. Excess moisture can make the final dish soggy.
Edamame beans are immature soybeans, sometimes referred to as vegetable-type soybeans. They are green, and differ in color from regular soybeans, which are light brown, or tan. Edamame are naturally gluten-free, and contain about 11 grams of protein per serving.
๐ฝ Related Recipes
๐ฉ๐ฝโ๐ณ Made This Recipe
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๐ Recipe
Tofu Rice Bowl Recipe
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Ingredients
For the tofu:
- 2 teaspoons tamari or soy sauce (reduced-sodium)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder (optional)
- 14 to 16 ounces extra-firm tofu pressed, cut into ยพ-inch cubes
- 1 teaspoon neutral flavored oil (optional)
- 2 teaspoons cornstarch (optional)
For the cauliflower rice:
- 24 ounces riced cauliflower frozen
- 2 large garlic cloves minced
- ยฝ cup chopped cilantro
- Salt to taste
For the peanut dressing:
- 2 tablespoons tamari or soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup
- 1 tablespoon sriracha
- 5 tablespoons creamy peanut butter or almond, cashew, or any nut butter
- 1 tablespoon lime juice plus more to taste
- 2 garlic cloves
- Salt to taste
Other:
- 1 ยฝ cups shelled edamame thawed
- 3 large carrots grated on largest holes of a box grater
Instructions
- Prepare tofu: Toss the tofu with tamari, followed by garlic and onion powder. If using oil, add it last and toss until well coated. Then toss with the cornstarch for crispier tofu.Cook tofu: Either air-fry at 400ยบF for 10 minutes, shaking the basket after 5 minutes. Cook until the desired crispiness. Or bake on a nonstick baking sheet for about 20 minutes, or until crispy.
- Cook riced cauliflower: Meanwhile, add the frozen riced cauliflower to a large nonstick skillet over medium-high heat. Cook for about 6 minutes, or until it starts to brown. Add the garlic, and cilantro, and cook for 2 minutes more. Add salt to taste.
- Make the peanut dressing: Add tamari, rice vinegar, maple syrup, sriracha, peanut butter, and lime juice to a medium bowl. Press or grate the garlic into the bowl and stir. Add salt to taste.
- Combine: Add ingredients to a large bowl and mix to combine. Add more lime juice, and salt to taste. Heat in a skillet if desired. Serve warm or chilled. Or store in separate containers and combine for serving.
Notes
- Add the riced cauliflower to the skillet directly from the packet. It does not require thawing.
- Soak the frozen shelled edamame in warm for a few minutes to thaw. Drain well. Or run them under warm water in a sieve.
- Use the largest holes on a box grater to grate the carrots. If they are too fine, they clump together.
- Storage: Refrigerate leftovers in an airtight container for up to 4 days. It's best to store the peanut sauce separate from the other bowl ingredients.
- For packed lunches: Refrigerate the grated carrots, thawed edamame, cooked cauliflower rice, tofu, and peanut sauce in 5 separate airtight containers for up to 4 days.ย Add to a bento style lunch box as needed. Mix for serving.ย
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Kate says
Delicious, filling and very easy to make! I had to substitute the edamame with green peas. No problem, I suppose? I had tried cauliflower rice only once before and strongly disliked it then, but now, with your recipe, it tastes really good. My cloves of garlic were probably too big...so next time, I will use smaller ones. And oh, the nut sauce was divine (I used cashew nut butter)! Yum!
Nisha Melvani, RDN says
Yay! I am happy you enjoyed the cauliflower rice this time.
Min says
. I have a question. When I tossed the tofu, there wasnโt really a sauce. It was more like a thick crumbly paste and I couldnโt get it to stick to the tofu. What did I do wrong?
Nisha Melvani, RDN says
The initial seasonings are just to season the tofu. Like a rub. The sauce is the peanut sauce. Try mixing the marinade ingredients and then tossing the tofu in it to coat. Add a little oil or water of too thick.
Michele says
Delicious and easy to make! Thank you for all your recipes.
Nisha Melvani says
Thank you for leaving a comment. I'm so glad you enjoyed the recipe.
Primla Goddard says
Such a healthy and great suggestion- cauliflower rice combined with a tasty peanut creamy sauce! Then thereโs the tofu that completes it. Love this dish.
Nisha Melvani says
I love this combo too. Thank you.
Amina says
Love the versatility of this bowl! Anything with that amazing peanut dressing is a winner. The tofu is a good source of protein and the whole bowl is just satisfying & filling.
Nisha Melvani says
We have similar taste! Thank you.
Neena Chandiramani says
High protein and delicious - wow!
Nisha Melvani says
Yay! Thank you. Enjoy!!!