Easy High-Protein Vegan Tofu Bowl with Herbed Quinoa & Sautéed Greens

If you’ve ever wanted your favorite grab-and-go tofu bowl to taste gourmet and feel extra nourishing, this recipe is for you.
It’s packed with plant-based protein, bright herbs, and a zesty twist of lemon that brings everything together beautifully.

The baked tofu is golden and crisp on the outside yet tender inside, while the herbed quinoa adds a fragrant, satisfying base. Toss in sautéed kale and spinach, and you’ve got a vibrant, nutrient-dense meal ready in under 45 minutes.

This dish is:

• 🌿 High in plant-based protein (thanks to tofu and quinoa)
• 🕒 Quick and easy for weeknight dinners or meal prep
• 💚 Full of flavor and fiber — no bland tofu here!
• 🥢 Customizable with your favorite herbs, greens, and sauces

Other Tofu Dishes

• Cashew Gochujang Tofu Recipe
• Easy Vietnamese Tomato Tofu Recipe (Vegan)
• Vegan Chinese Tomato "Egg" Stir-Fry with Silken Tofu
• Easy Vegan Chinese Hunan Style Tofu Recipe
• Crispy Sticky Orange Tofu Better Than Takeout

🧄 Ingredients

For the Crispy Tofu

• Tofu: Firm or extra-firm tofu holds its shape and absorbs the sauce beautifully.
• Cornstarch: The secret to achieving that perfectly crispy, golden coating.
• Seasonings: A mix of garlic powder, salt, black pepper, and a pinch of chili flakes for subtle heat.
• Olive Oil: Just a drizzle for baking ensures the tofu crisps evenly without frying.

For the Sauce

• Cornstarch: Helps thicken the sauce into a glossy glaze that clings to every tofu cube.
• Soy Sauce: Adds that deep, umami flavor that defines great vegan dishes.
• Vinegar: Balances the richness with a touch of tang.
• Sesame Oil: Infuses a toasty aroma and smooth finish.
• Vegan Stock: Creates a flavorful base that ties everything together.

For the Herbed Quinoa

• Quinoa: A high-protein grain that’s fluffy and light, perfect for soaking up flavors.
• Fresh Herbs: Think parsley, cilantro, or dill—bright, fragrant, and refreshing.
• Lemons: Their zest and juice add vibrancy and balance.
• Olive Oil: Gives the quinoa a smooth, slightly nutty richness.
• Scallions: Add freshness and gentle onion notes.

For the Greens

• Kale & Spinach: A dynamic duo that brings iron, antioxidants, and texture.
• Aromatics: Garlic and shallots elevate the flavor while keeping things simple.

👩‍🍳 Directions

1. Cook the Quinoa

Rinse the quinoa under cold water to remove its natural bitterness. Cook it until fluffy, then toss it gently with chopped herbs, a squeeze of lemon juice, olive oil, and sliced scallions. Set aside and let those flavors mingle while you prepare the rest.

2. Prep the Tofu

Press your tofu to remove excess moisture, then cut it into bite-sized cubes. Toss them in a light dusting of cornstarch and seasonings. Spread the tofu cubes on a parchment-lined baking sheet, drizzle with olive oil, and bake at 450°F (230°C) until crisp and golden—about 20–25 minutes, flipping halfway through.

3. Make the Sauce

In a small saucepan, whisk together soy sauce, vinegar, sesame oil, vegan stock, and cornstarch. Heat over medium until the mixture thickens slightly and turns glossy. Add aromatics like minced garlic or grated ginger if you’d like a deeper flavor.

4. Coat the Tofu

Once the tofu is crisp, toss it in the warm sauce until evenly coated. The cornstarch helps the glaze cling beautifully, creating that irresistible sticky-crisp texture.

5. Sauté the Greens

In a separate pan, heat a little olive oil with your favorite aromatics—garlic and shallots work perfectly. Add the kale first, letting it wilt slightly, then toss in the spinach. Sauté just until tender and bright green.

6. Assemble & Serve

Spoon a generous layer of herbed quinoa into your bowl. Top with the sauced tofu and a pile of sautéed greens. Garnish with extra herbs, a drizzle of sesame oil, and a squeeze of lemon.

🌈 Variations

• Spicy Kick: Add sriracha or chili paste to your sauce for a bold flavor.
• Nutty Twist: Sprinkle with toasted sesame seeds or crushed peanuts.
• Gluten-Free: Use tamari instead of soy sauce.
• Oil-Free Option: Air-fry the tofu and sauté greens with a splash of vegetable broth.

🔄 Substitutions

• Tofu: Swap with tempeh for extra protein and a heartier texture.
• Quinoa: Substitute with brown rice, millet, or farro.
• Greens: Try Swiss chard, bok choy, or even collard greens.
• Vegan Stock: Vegetable broth or mushroom stock both work well.

💡 Top Tip

Pressing tofu before cooking is the secret step for maximum crispiness. Even 10–15 minutes of pressing removes enough moisture to help that cornstarch coating crisp perfectly in the oven.

🥄 Hint

Let your sauce thicken before adding tofu—it should lightly coat the back of a spoon. That’s when you know it’s ready to glaze!

❓ FAQ

Q: Can I make this ahead of time for meal prep?
Absolutely! Store the tofu, quinoa, and greens separately in airtight containers. Reheat the tofu in the oven for crispiness and toss with a little fresh sauce before serving.

Q: How much protein is in this bowl?
Depending on your portions, you’ll get around 25–30 grams of plant-based protein from tofu and quinoa combined.

Q: Can I use frozen spinach or kale?
Yes! Just thaw and squeeze out excess moisture before sautéing.

Q: Is this recipe kid-friendly?
Yes — just keep the spice level mild and add a little extra lemon or maple syrup for balance.

✨ Final Thoughts

This Easy High-Protein Vegan Tofu Bowl with Herbed Quinoa & Sautéed Greens is proof that healthy doesn’t mean boring. Every bite is packed with texture, flavor, and nourishing plant-based protein — making it perfect for busy weeknights, meal prep, or whenever you want a wholesome vegan dinner that feels restaurant-worthy.

It’s quick, customizable, and the kind of dish that makes you feel good from the inside out. 🌿

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Easy High-Protein Vegan Tofu Bowl with Herbed Quinoa & Sautéed Greens

makepurethyheart

Whip up this easy high-protein vegan tofu bowl featuring crispy baked tofu, herbed quinoa, and sautéed kale and spinach. A wholesome, plant-based meal that’s light, filling, and perfect for meal prep.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Course Main Course, Side Dish

Cuisine Asian, Chinese

Servings 4

Ingredients

  

For the Crispy Tofu

• 14 oz 400 g firm or extra-firm tofu, pressed and cubed
• 2 tablespoon cornstarch
• 1 teaspoon garlic powder
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 1 tablespoon olive oil

For the Sauce

• 1 cup 240 ml vegan stock or vegetable broth
• 2 tablespoon soy sauce use tamari for gluten-free
• 1 tablespoon rice vinegar or apple cider vinegar
• 1 teaspoon sesame oil
• 1 teaspoon cornstarch to thicken
• 1 clove garlic minced
• ½ teaspoon fresh ginger grated (optional for extra flavor)

For the Herbed Quinoa

• 1 cup 180 g uncooked quinoa, rinsed
• 2 cups 480 ml water or vegetable broth
• 2 tablespoon olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon lemon zest
• 2 tablespoon fresh parsley chopped
• 2 tablespoon fresh cilantro or dill chopped
• 2 scallions sliced

For the Greens

• 2 cups 70 g kale, chopped and de-stemmed
• 2 cups 60 g baby spinach
• 1 tablespoon olive oil
• 2 cloves garlic minced
• 1 small shallot finely chopped
• Pinch of salt & pepper to taste

Optional Garnishes

• Toasted sesame seeds
• Extra herbs or scallions
• Drizzle of sesame oil or lemon wedge for serving

Instructions

 

Cook the Quinoa

• Rinse the quinoa under cold water to remove its natural bitterness. Cook it until fluffy, then toss it gently with chopped herbs, a squeeze of lemon juice, olive oil, and sliced scallions. Set aside and let those flavors mingle while you prepare the rest.

Prep the Tofu

• Press your tofu to remove excess moisture, then cut it into bite-sized cubes. Toss them in a light dusting of cornstarch and seasonings. Spread the tofu cubes on a parchment-lined baking sheet, drizzle with olive oil, and bake at 450°F (230°C) until crisp and golden—about 20–25 minutes, flipping halfway through.

Make the Sauce

• In a small saucepan, whisk together soy sauce, vinegar, sesame oil, vegan stock, and cornstarch. Heat over medium until the mixture thickens slightly and turns glossy. Add aromatics like minced garlic or grated ginger if you’d like a deeper flavor.

Coat the Tofu

• Once the tofu is crisp, toss it in the warm sauce until evenly coated. The cornstarch helps the glaze cling beautifully, creating that irresistible sticky-crisp texture.

Sauté the Greens

• In a separate pan, heat a little olive oil with your favorite aromatics—garlic and shallots work perfectly. Add the kale first, letting it wilt slightly, then toss in the spinach. Sauté just until tender and bright green.

Assemble & Serve

• Spoon a generous layer of herbed quinoa into your bowl. Top with the sauced tofu and a pile of sautéed greens. Garnish with extra herbs, a drizzle of sesame oil, and a squeeze of lemon.

Keyword Greens, quinoa, sesame tofu