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Tofu Buddha Bowl [Vegan + High Protein]

Chloe from Forkful of Plants
Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Course Main Course, Salad
Cuisine Asian
Servings 4
This Asian inspired tofu buddha bowl is a fantastic source of vegan protein! With satay tofu, fluffy quinoa, chilli garlic chickpeas, and loads of nutritious vegetables, it’s perfect for your vegan lunch prep or a healthy dinner.


For the sauce

  • 90 g peanut butter ⅓ cup
  • 3 tbsp dark soy sauce
  • 1 tbsp sriracha hot sauce
  • 1 tbsp rice vinegar
  • ½ lime juiced
  • 1 tsp minced ginger
  • 4 tbsp water

For the buddha bowls

  • 1 block extra firm tofu ~300g*
  • 1 medium head broccoli cut into florets
  • 1 tbsp sesame oil
  • 1 400g can chickpeas drained and rinsed
  • ½ tbsp olive oil
  • ½ tsp chili powder
  • 1 tsp garlic granules
  • 200 g quinoa 1 cup
  • 1 small zucchini ~250g
  • ¼ red cabbage ~200g
  • Cilantro, green onion and sesame seeds (to serve)


  • Preheat the oven to 200°c/390°f.

To make the satay sauce

  • Mix together the peanut butter, soy sauce, sriracha, rice vinegar, lime juice and minced ginger. Stir until smooth, then gradually add in the water, stirring as you go. The sauce will loosen up a little, but should still be relatively thick.

To make the buddha bowls

  • Cut the tofu into large cubes (approx 1 inch). Put them in a bowl, then add a few spoonfuls of the satay sauce to coat. Reserve the rest of the satay sauce to use as a dressing later. Stir to coat the tofu, then lay it out on a lined baking sheet.
  • Stir the sesame oil through the broccoli and season with salt and pepper. Tip the chickpeas into a bowl and stir through the oil, chili powder, garlic granules, and salt and pepper to taste. Place the chickpeas and broccoli side by side on a large baking sheet, or on two small ones.
  • Put the tofu, broccoli and chickpeas in the preheated oven and cook for 15 minutes, turning half way through.
  • Meanwhile, cook the quinoa. Add it to a saucepan with 375ml/1.5 cups of water and a little salt. Bring to a boil, then reduce to a simmer, and cook for 15 minutes, covered.
  • Thinly slice the zucchini and cabbage. Arrange them in a bowl with the spinach, cooked quinoa, satay tofu, broccoli and chickpeas, then drizzle over some of the satay dressing. Top with cilantro, green onion and sesame seeds.


*It’s important that you use firm or extra firm tofu. If you buy firm tofu in water, you will need to press it before cooking with it, however extra firm tofu shouldn't need pressing.
STORAGE: Tofu buddha bowls will keep up to 5 days in airtight containers in the fridge. They keep best if the components are stored separately, then put together on the day or the night before. Bento style boxes are perfect for meal prep as they keep the components packed separately, but together at the same time.
If you would rather just pack everything together ready for the week, I would suggest storing the peanut sauce in a little pot separately, then pour it over before eating. This will keep it nice and fresh and stop it from soaking into your food and making it soggy.
Sprinkle the raw veg with a little bit of lemon or lime juice to keeps it fresher for longer.


Calories: 550kcal
Tried this recipe?Let us know how it was!