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High-Protein Tofu Buddha Bowl in a white dish.
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5 from 5 votes

Tofu Buddha Bowl Recipe

30g Protein Tofu Buddha Bowl for balance, lasting fullness, and best nutrient absorption, without ingredients that dull natural hunger cues.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Main Course
Cuisine: Vegan
Diet: Vegan, Vegetarian
Servings: 4 servings
Calories: 499kcal
Author: Nisha Melvani

Equipment

  • 1 Steamer basket optional

Ingredients

For the tofu:

  • 14 to 16 ounces super firm tofu or extra-firm tofu
  • 1 tablespoon arrowroot or cornstarch
  • 2 to 3 teaspoons low-sodium tamari or soy sauce

For the Buddha Bowl:

  • 2 medium sweet potatoes
  • 1 cup broccoli florets
  • 1 cup shredded green cabbage
  • ½ cup grated carrots
  • 3 green onion chopped
  • ¼ cup chopped cilantro or fresh herbs
  • ¼ cup hemp hearts or chopped peanuts, or pumpkin seeds (optional)

For the dressing:

  • ¼ cup tahini or nut or seed butter
  • 3 tablespoons lime juice
  • 2 tablespoons low-sodium tamari or soy sauce
  • 1 teaspoon grated ginger
  • 1 small clove garlic minced
  • 2 teaspoons date syrup or maple syrup
  • ½ teaspoon crushed red pepper
  • ⅓ cup warm water plus more as needed

Instructions

  • Cook the tofu: Preheat oven or air fryer to 400°F (200°C). Toss tofu cubes with arrowroot and tamari. Bake or air fry for 15–20 minutes, flipping halfway, until golden and crisp on the edges.
  • Prepare the veggies:
    Boil the sweet potatoes until tender, then chill to firm up before cubing.
    Steam the broccoli florets until bright green and just tender; rinse under cold water to stop cooking.
  • Make the dressing: Whisk tahini, lime juice, tamari, date syrup, ginger, garlic, and red pepper with warm water until smooth and creamy.
  • Assemble the bowls: Divide the tofu, sweet potatoes, broccoli, cabbage, and carrots among four bowls. Sprinkle with hemp hearts, herbs, and green onions.
  • Serve: Drizzle with dressing and toss gently. Add a squeeze of fresh lime if desired.

Notes

Veggie Prep: See the blog post for detailed instructions on how to prepare the sweet potatoes and broccoli to preserve nutrients.

Nutrition

Calories: 499kcal | Carbohydrates: 44g | Protein: 30g | Fat: 24g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 1g | Sodium: 486mg | Potassium: 912mg | Fiber: 11g | Sugar: 14g | Vitamin A: 19165IU | Vitamin C: 36mg | Calcium: 220mg | Iron: 5mg
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