Tofu Rice Bowl Recipe

Cauliflower rice, air fryer tofu cubes, grated carrot, edamame, and peanut dressing in a wooden bowl.

5 from 11 votes

Tofu Rice Bowl is a healthy, high-protein, and delicious vegan meal. Made with cauliflower rice, and an amazing peanut dressing. Perfect for meal prep. Oil-free and gluten-free.

Prep Time10

Cook Time15

Total Time25

Course: Main Course

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings: people

Calories: 469kcal

Author: Nisha Melvani

Ingredients

For the tofu:

14 to 16 ounces extra-firm tofu pressed, cut into ¾-inch cubes
2 teaspoons tamari or soy sauce
1 teaspoon garlic powder
1 teaspoon onion powder (optional)
½ teaspoon salt or to taste
2 teaspoons cornstarch
1 teaspoon neutral flavored oil (optional)

For the cauliflower rice:

24 ounces riced cauliflower frozen
2 large garlic cloves minced
½ 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 ½ cups shelled edamame thawed
3 large carrots grated on largest holes of a box grater

Instructions

Prepare tofu: Toss the tofu with tamari, garlic powder, onion powder, salt, and cornstarch. Add oil and toss again, if using.
Cook tofu: Either air-fry at 400ºF 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.

Video

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. Add to a bento style lunch box as needed. Mix for serving.

Nutrition