Peanut Tofu Buddha Bowl (Vegan and Gluten-Free)

Peanut Tofu Buddha Bowl! A gluten-free and vegan lunch or dinner. Brown rice, the BEST peanut tofu, vegetables and roasted broccoli in a simple peanut sauce. If you are looking for a healthy buddha bowl recipe, this is it!

this Recipe

Grain buddha bowl recipes are hands down one of my favorite ways to eat. I love how incredibly customizable they are based on what you have on hand. Grab a grain, like brown rice for this version, a protein, like my peanut tofu and finish the entire think off with a drinkable sauce and plenty of veggies. 

We eat this tofu buddha bowl at least once a month, but my sweet potato buddha bowl, tofu rice bowl, winter buddha bowl, and coconut Thai buddha bowls are also popular favorites in my house. Vegan buddha bowls are like a salad, but heartier!

Ingredients and Substitions

As mentioned above, the real beauty of bowl recipes like this one is the fact that they are incredibly customizable. I usually recommend making the recipe as is, especially the peanut tofu, to get the hang of the tofu technique. From there, you can swap in other sauces and fresh vegetables for endless pairings.

• Brown Rice. My favorite grain to use in this one-bowl meal, but farro, quinoa, couscous and bulgur wheat also work.
• Vegetables. Roasted broccoli pairs with fresh spinach and shredded carrots! Roasted sweet potatoes, Brussels sprouts, butternut squash or hearty beets would also be a great sub for the broccoli. I really like a fresh green with this bowl, and arugula, chopped kale, microgreens or other fresh leafy greens would also work.
• Tofu. A must! My peanut tofu is so delicious in this recipe– you have to try it! Even if you think you don’t like tofu. More on that below.
• Chickpeas. To make this buddha bowl incredibly nourishing and satisfying, I’m using a combo of both chickpeas and tofu for a double source of plant-based protein and fiber.
• Peanut Sauce. Drinkable! This one is a workhorse in my kitchen, and shows up in these tofu spring rolls, farro salad and my tofu lettuce wraps.

How to make this Vegan Buddha Bowl Recipe

With a step by step video, I’ll show you exactly how to make this tofu buddha bowl. For the full recipe with ingredient amounts, make sure to scroll down to the recipe card below.

How to Make Peanut Tofu

This tofu. Please try it. Please try it. 🙏 Make this your New Year’s resolution, the year you will love tofu at home. Getting you to love tofu is one of the reasons I created my free 7-day Plant-Based Protein course and I also teach you how to make the best baked tofu and how to cook with tofu. I forget where I learned this technique but it’s pretty foolproof in creating chewy, crispy chunks of tofu that aren’t drenched in oil.

To achieve the faux-fried texture, bake the tofu until it’s almost dry then remove from the oven and marinate in peanut sauce! From there, you’ll lightly sauté the marinated tofu in more sauce until hot and crispy and then pile on top of cooked grains and vegetables.

Or eat the entire thing straight out of the skillet. I’ve done both and they are equally good.

Bowls as a nourishing meal choice

We arrived back home late Friday night from our New Zealand trip, wired with caffeine and buzzing from the post-vacation high. After plowing through 5 episodes of Making a Murderer with take-out pizza, we greeted the sunrise by finally heading up to bed.

Of course, when your vacation ends on New Year’s Day, there’s a slight sense of anxiety that follows. Is everyone making plans and goals without me? It seems like my facebook and instagram have been taken over with pledges to do better, be better, look better.

I totally get the desire to want an overhaul come January 1st. I’ve spent the last three weeks sustaining on take out, cheese, and more Sauvignon Blanc than I’d care to admit. I’m sure there were vegetables in there somewhere but when you are relying on restaurant meals three times a day, healthy isn’t always what you get.

After sleeping off some of our jet lag, I got up the courage to head out to the grocery store to put together something that would nourish us both. These vegan buddha bowls are my favorite way to get back on the healthy eating track. They are packed with nutrition, flavor and contain enough protein and fiber to keep me full for hours.

While we are on the subject of New Year, New You, can we pledge to enjoy food more? It’s almost impossible to have a healthy relationship with food with the words Master Cleanse, detox, diet or fasting. As a Registered Dietitian with over a decade of experience working with disordered eating clients, I can almost promise that those fads will leave you hungry, unsatisfied and more hard on yourself.

There is an easier way. Eat until you are satisfied, enjoying each bite with acceptance and not punishment.Love food that loves you back. Fill your plate with colorful produce, lean protein, healthy fat and complex carbs. These vegan buddha bowls are the perfect balance of protein and carbohydrates to keep you full.

If you make these peanut tofu buddha bowls, make sure to come back to rate this recipe and leave a comment. Your feedback helps other readers and seeing you make my recipes makes my day! 

Peanut Tofu Buddha Bowl

• Author: Alex Caspero
• Prep Time: 20 minutes
• Cook Time: 15 minutes
• Total Time: 35 minutes
• Yield: 4 bowls 1x
• Category: Buddha Bowl, Healthy, Dinner
• Method: Oven, Stove Top
• Cuisine: Buddha Bowl, Vegan
• Diet: Vegan

Description

Peanut Tofu Buddha Bowl! A healthy lunch or dinner, perfect for the New Year! Brown rice, the BEST tofu, vegetables, roasted broccoli in a simple peanut sauce. Vegan and Gluten-Free.

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Print Recipe

Pin Recipe

• Author: Alex Caspero
• Prep Time: 20 minutes
• Cook Time: 15 minutes
• Total Time: 35 minutes
• Yield: 4 bowls 1x
• Category: Buddha Bowl, Healthy, Dinner
• Method: Oven, Stove Top
• Cuisine: Buddha Bowl, Vegan
• Diet: Vegan

• Author: Alex Caspero
• Prep Time: 20 minutes
• Cook Time: 15 minutes
• Total Time: 35 minutes
• Yield: 4 bowls 1x
• Category: Buddha Bowl, Healthy, Dinner
• Method: Oven, Stove Top
• Cuisine: Buddha Bowl, Vegan
• Diet: Vegan

Scale 1x2x3x

Ingredients

Tofu Buddha Bowl

• 2 cups cooked brown rice
• 1 cups shredded carrots
• 2 cups spinach leaves
• 2 cups broccoli florets
• 2 teaspoons olive oil or additional sesame oil, divided
• 1 cup chickpeas (drained and rinsed, if using canned)
• salt/pepper
• 16 oz extra firm tofu, pressed and drained

Peanut sauce

• 1–2 tablespoons toasted sesame oil
• 1/4 cup low sodium soy sauce
• 1/4 cup 100% pure maple syrup
• 2 teaspoons chili garlic sauce
• 1/4 cup creamy or crunchy peanut butter

Instructions

1. Preheat the oven to 400 degrees F. Cube tofu and place in a single layer on a non-stick baking sheet and cook for 25 minutes. If you aren’t using a non-stick baking sheet, lightly spray with cooking spray. Remove from oven and place in a shallow bowl.
2. Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter) until creamy and smooth. Add 1/2 of the sauce to the tofu bowl and let marinate while you prepare the rest of the ingredients.
3. Toss the broccoli with 1 teaspoon sesame or olive oil and a pinch of salt and pepper. Place in the oven and roast for 20 minutes until just tender.
4. Heat remaining olive or sesame oil in a large nonstick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden browned, about 3-4 minutes.
5. To assemble, divide the brown rice among 4 bowls, top each bowl with 1/4 cup shredded carrots, 1/2 cup spinach leaves, 1/4th broccoli, 1/4 cup garbanzo beans and a few pieces of tofu. Drizzle with remaining peanut sauce.

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If you like this recipe, then you’ll want to try these other buddha bowl recipes:

Instant Pot Burrito Bowls, Ultimate Goddess Bowls, Vegan Green Rice Bowl, Vegan Gado Gado Bowl. 

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