A Simple Vegan Tofu Veggie Bowl for a Protein-Packed Side

What kind of recipe is it?

The Vegan Tofu Veggie Bowl is a vibrant and nutritious dish that beautifully combines protein-rich tofu with a medley of fresh vegetables, making it perfect for health-conscious individuals.

Its special features lie in its versatility—allowing customization with your favorite veggies and sauces—and its colorful presentation, which is sure to please the eyes and the palate.

This recipe is aimed at vegans, vegetarians, or anyone looking to incorporate more plant-based meals into their diet, offering a satisfying and wholesome option for lunch or dinner.

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Ingredients

Ingredient	Quantity
Firm tofu	14 ounces (1 block)
Olive oil	2 tablespoons
Soy sauce	2 tablespoons
Garlic	3 cloves, minced
Ginger	1 tablespoon, minced
Bell peppers	1 cup, diced (any color)
Broccoli florets	1 cup
Carrots	1 cup, julienned
Zucchini	1 medium, diced
Red cabbage	1 cup, shredded
Green onions	¼ cup, chopped
Sesame seeds	2 tablespoons
Cooked quinoa or rice	2 cups
Avocado	1 medium, sliced
Lime	1, juiced
Salt	to taste
Pepper	to taste

Feel free to adjust the quantities based on your personal preferences or dietary needs!

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Cooking Steps

Prepare ingredients: Press the firm tofu (14 ounces/1 block) for 15 minutes to remove excess moisture. Dice the tofu into 2.5 cm (1-inch) cubes and set aside. Chop the bell peppers (1 cup), broccoli florets (1 cup), julienne the carrots (1 cup), dice the zucchini (1 medium), and shred the red cabbage (1 cup). Mince the garlic (3 cloves) and ginger (1 tablespoon), and chop the green onions (¼ cup).
Preheat a large non-stick skillet or wok over medium-high heat (about 190 °C/375 °F). Add 2 tablespoons of olive oil to the pan once it’s warm (approx. 3 minutes). Allow the oil to heat until shimmering but not smoking.
Carefully add the cubed tofu to the skillet or wok. Sauté the tofu for about 6-8 minutes until golden-brown and crispy on all sides. Stir occasionally to prevent sticking. The tofu should be firm to the touch and fragrant.
Add minced garlic and ginger to the sautéed tofu, stirring for about 1 minute until the aroma is strong. This will enhance the flavor of the tofu.
Incorporate the diced bell peppers, broccoli florets, carrots, and zucchini into the pan. Stir-fry the vegetables with the tofu for 5-7 minutes until they’re tender yet still vibrant and crunchy in color.
Add the shredded red cabbage (1 cup) and pour in the soy sauce (2 tablespoons), tossing everything together to combine. Cook for an additional 2-3 minutes until the cabbage wilts slightly and all ingredients are heated through.
Season the mixture with salt and pepper to taste. Sprinkle in the sesame seeds (2 tablespoons) and mix for another minute to achieve an even distribution.
Remove the skillet from heat and serve the tofu veggie mixture over 2 cups of cooked quinoa or rice. Top each bowl with sliced avocado (1 medium) and a squeeze of lime juice (1 lime). For added freshness, garnish with chopped green onions.
Allow the dish to cool for a few minutes before serving to enhance flavor integration. Enjoy your Vegan Tofu Veggie Bowl warm.

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Variations

Spicy Szechuan Tofu Bowl: Add 2 tablespoons (30 ml) of Szechuan sauce and toss in sliced snow peas (1 cup) for a spicy kick and crunch.
Mediterranean Chickpea Bowl: Swap tofu with 1 can (400 g) of rinsed canned chickpeas and add cherry tomatoes (1 cup) and diced cucumbers (1 cup) for a invigorating Mediterranean flavor.
Seasonal Autumn Bowl: Incorporate roasted butternut squash (1 cup diced) and Brussels sprouts (1 cup halved) in place of zucchini and broccoli for a cozy autumn twist.
Grill Char Tofu Bowl: Instead of pan-frying, marinate the tofu in 3 tablespoons (45 ml) of teriyaki sauce and grill for 8-10 minutes to achieve a smoky flavor and unique texture.

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Tips on plating and presentation

After exploring various ways to customize your vegan tofu veggie bowl with exciting variations, it’s time to make it visually stunning on the plate.

I love using colorful ingredients for contrast; bright greens, vibrant reds, and yellows really pop.

Arranging the veggies in tidy sections adds structure, and don’t forget a sprinkle of seeds or herbs for that finishing touch!

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What other dishes can I pair it with?

A vegan tofu veggie bowl pairs beautifully with a variety of dishes that can enhance your meal experience.

I love serving it alongside quinoa or brown rice to add texture and heartiness.

Roasted sweet potatoes and a vibrant salad also complement it perfectly.

You could even pair it with a spicy stir-fry for an extra kick.

Enjoy experimenting with flavors!

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What drinks can I pair it with?

What drinks can I enjoy with a vegan tofu veggie bowl?

I love pairing it with a chilled glass of coconut water for a rejuvenating twist.

A light herbal iced tea brings out the flavors nicely, too.

If I’m in the mood for something fizzy, a sparkling lemon-lime soda complements the dish perfectly.

These options enhance my meal without overshadowing its freshness.

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Frequently Asked Questions

Can I Use Frozen Tofu for This Recipe?

Yes, you can use frozen tofu for this recipe! Just thaw it, drain any excess moisture, and press it before using. I’ve found it absorbs flavors really well and adds great texture to dishes.

How Do I Store Leftovers From the Tofu Veggie Bowl?

I store leftovers in an airtight container in the fridge, and they usually stay fresh for about three to four days. Just remember to reheat thoroughly before enjoying them again! I love using this method!

Is This Recipe Gluten-Free?

Yes, this recipe’s gluten-free! I’ve made it using gluten-free soy sauce and fresh veggies, ensuring I avoid any gluten-containing ingredients. You’ll love how deliciously satisfying it is without compromising your dietary needs. Enjoy!

Can I Substitute Tofu With Another Protein?

Absolutely, you can substitute tofu with tempeh, chickpeas, or seitan. I love using quinoa or lentils for a different texture, and they add great protein while still keeping the dish delicious and satisfying.

How Long Does It Take to Prepare and Cook This Dish?

It typically takes me about 15 minutes to prep and another 15 to cook. So, I usually spend around 30 minutes total on this dish, making it a quick and nutritious meal option.