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