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    Home » Recipes » Main Course

    Peanut Tofu Buddha Bowl

    Published: Apr 7, 2022 . Modified: Mar 4, 2025 by Allie

    This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

    Jump to Recipe·Print Recipe

    Our vibrant flavor-packed baked tofu Buddha bowl is loaded with fresh colorful veggies, sweet mango, and a rich creamy peanut sauce.

    Peanut tofu Buddha bowl with mango, rice, peanut sauce, cucumber, kale, and red bell pepper.

    A tofu nourish bowl is a delicious and nutritious meal that can be customized to fit any taste preference.  Use quinoa instead of brown rice, shredded green cabbage instead of kale, or substitute the veggies with anything that pairs well with peanut sauce.

    The tofu is baked with a combination of tamari, a little maple syrup, and nutritional yeast for a slightly sweet and savory combination.  The peanut sauce combines the sweet savory combination with peanut butter and red chili flakes to make a sweet, salty, creamy sauce with a hint of heat.

    Whether you're vegan, vegetarian, gluten-free, or simply looking for a satisfying plant-based meal, the peanut tofu Buddha bowl is sure to satisfy your cravings while nourishing your body.

    These nourishing bowls are how my family and I eat many of our meals, hence the multiple recipes on my blog. For more vegan Buddha bowl meal ideas try my tofu burrito bowl, mustard tempeh Buddha bowl, and butternut squash Buddha bowl.  For more tofu recipes, try oil-free crispy tofu, tofu meat crumbles, or oil-free marinated tofu.

    Jump to:
    • Recipe features
    • Ingredient notes and substitutions
    • Tips
    • How to make tofu Buddha bowls
    • Storage
    • Frequently asked questions
    • Related recipes
    • Recipe
    • Comments

    Recipe features

    • Vegan, dairy-free, oil-free, and plant-based!
    • Great for meal prep!
    • Easily customizable!
    • Includes a rich creamy peanut sauce!

    Ingredient notes and substitutions

    The tofu Buddha bowl recipe uses simple ingredients but please see the recipe card below for exact measurements and instructions.

    Brown rice - The brown rice can be substituted with white rice, quinoa, or any grain that you think will pair well with a peanut sauce.

    Extra firm tofu or super firm - The tofu bowls work best with extra-firm tofu or super firm tofu.  If your tofu comes vacuum-packed and there’s barely any liquid to drain, you can probably skip the pressing (ex. super firm tofu).  Both types of tofu will need to be patted with paper towels or a clean kitchen towel to remove excess moisture.

    Tamari - This can be substituted with low-sodium soy sauce.  Use tamari for a gluten-free option, but check the label to be sure.

    Maple syrup - Agave syrup can also be used.

    Flake nutritional yeast - There is no substitution for nutritional yeast.  If you don't like it or don't have it on hand, try cornstarch to give the tofu a crispy coating.

    Natural peanut butter - The recipe calls for a version of my vegan oil-free peanut dressing. I use natural peanut butter, the kind that’s just peanuts and maybe salt.  It will have natural oil separation, stir it back into the peanut butter before measuring.  If you substitute with regular peanut butter that has sweetener and oil, it may alter the taste and texture of the peanut sauce.  If you substitute with peanut butter that has been sweetened, reduce the maple syrup in the sauce, taste, and add more maple syrup if needed.

    Fresh lime juice - This can be substituted with rice vinegar.

    Freshly grated ginger - My personal preference, fresh ginger tastes best.  If you’re out, skip it, or try ⅛ teaspoon of ground ginger.

    Garlic powder - I prefer the flavor of garlic powder in this sauce.  It's not as pungent as fresh garlic but the teaspoon can be substituted for 1 clove of freshly crushed garlic.

    Crushed red pepper - Skip it if you don't like spicy food, or add more if you want a little more heat.

    Mango - Fresh or frozen (thawed) mango can be used.  If you opt for frozen mango, thaw them in the refrigerator (for several hours) or on the counter (for about 1 hour).  When I’ve thawed mango in the microwave, its texture is much softer and mushy then compared to thawing it in the fridge or the counter.  The mango is optional, skip it if you don’t want to add fruit to your tofu nourish bowl.

    Veggies - The vegetables can be substituted with anything that sounds delightful with tofu and peanut sauce.  Try carrots either shredded or in ribbons, and raw or roasted broccoli (I would probably skip the mango for that substitution).  Use spinach or shredded green cabbage instead of kale.

    Tips

    • The peanut sauce will most likely thicken after being refrigerated, add a splash of water to thin back out.
    • When baking the tofu, spread it out so it isn’t touching other cubes.
    • Use a silicone mat or parchment paper to keep the tofu from sticking without the need for oil.
    • For natural peanut butter (just peanuts and/or salt), stir well before measuring.

    How to make tofu Buddha bowls

    If you are using frozen mango, thaw before starting the recipe.

    If you use extra firm tofu, press the tofu for 20-30 minutes.  Once it’s pressed, start the brown rice then proceed with baking the tofu.  While the tofu is baking, make the sauce and prep the vegetables and fresh mango.

    How to prepare the baked tofu

    Tofu is very bland on its own, so in this recipe we’ll be cooking it with tamari and maple syrup and coating it in nutritional yeast.  Tamari is my go-to for flavoring tofu.  After pressing a block of tofu to extract the water it soaks up the tamari to flavor the inside and outside of the tofu.  

    The recipe calls for extra firm tofu, which will need to be drained and then pressed for 20-30 minutes.  If you use super firm tofu it doesn’t contain much liquid, you should be able to drain it and skip the pressing part.  I use paper towels to pat dry the outside of the tofu to get rid of any excess water.  

    Cube the tofu into about ¾ of inch pieces, mix the tamari and maple syrup in a medium bowl, then add the tofu.  If you need a visual on how to cube tofu check out this recipe for oil-free tofu.  Gently toss the tofu cubes to coat them in the sauce.  Then sprinkle on the nutritional yeast and gently toss again. 

    Next, spread the cubed tofu out in a single layer on a silicone mat or parchment paper-lined baking sheet.  Bake for 35-40 minutes in a preheated oven set to 350 F (180 C) or until they turn golden brown.  Flip the tofu halfway through.  

    Uncooked tofu with tamari and nutritional yeast.

    How to make the peanut sauce

    To make the simple peanut sauce for this tofu grain bowl, mix all of the sauce ingredients and start with 3 to 5 tablespoons of water.  How much water you’ll need will depend on how thick the peanut butter is and how thin you like your sauces.  

    The sauce can be mixed with a blender, a whisk, or a fork.  I prefer a whisk, it creates a smoother sauce compared to a fork and there’s no need to wash a blender (which makes a smoother sauce).

    I use natural creamy peanut butter, the kind that’s just peanuts and maybe salt.  It will have natural oil separation, stir it back into the peanut butter before measuring.  Even after doing this, sometimes with natural peanut butter the contents at the bottom of the jar can be drier than what’s at the top. Each time I measure nut butter, I stir the contents to redistribute the natural oils.

    If you substitute with regular peanut butter that has added sweetener and oil, it may alter the taste and texture of the peanut sauce.  (See my ingredient notes above to compensate for the taste difference.)

    Peanut sauce in a glass container.

    Assemble your tofu nourish bowl

    Once the rice and tofu are cooked, it’s time to assemble the delicious tofu bowl.  Remove the stem of the kale leaves and tear them into bite-size pieces. If you prefer kale to be softer and easier to chew, you can finely shred it. 

    Another option is to take 1-2 tablespoons of the peanut sauce and massage it into the kale after the stem has been removed and the kale has been torn into bite-size pieces. This will break down some of the fibers, and it will reduce in volume.  

    Portion out the rice, tofu, kale, mango, and veggies into large serving bowls.  Then top with the peanut sauce.

    Storage

    The peanut tofu Buddha bowls work great for meal prep.  Store the grains and tofu together in an airtight container in the refrigerator for about 3 days.  Store the fresh vegetables, mango, and peanut sauce in separate containers. Wait to add the sauce until you're ready to eat.  The peanut sauce will thicken after being refrigerated, add a splash of water to thin out.

    Tofu nourish bowl with rice, kale, mango, peanut sauce, cucumber, and red bell pepper.

    Frequently asked questions

    What kind of tofu should I use?

    Extra firm or super firm tofu are best since the tofu will be cubed, tossed in a sauce, and then baked.  Firm tofu will be much softer than extra firm and even more so than super firm. 

    Can I make this in advance?

    Everything can be made in advance.  The rice and tofu can be stored together, then store everything else separately in its own container.  The peanut sauce will thicken after being refrigerated, add a splash of water to thin out.

    How to reheat tofu Buddha bowls?

    Heat the rice and tofu until warmed through in the microwave.  

    Do I have to press the tofu?

    If you use extra firm tofu then yes, but if you use super firm tofu then no.  Both types of tofu should be patted with paper towels or a clean kitchen towel to remove excess moisture so it will soak up the tamari.

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    • Tofu burrito bowl
    • Vegan fajita bowl with black beans
    • Vegan deconstructed sushi bowl with vegetables in a bowl.
      Deconstructed Sushi Bowl (Vegan)
    • Vegan taco bowl with lentil taco meat, brown rice, limes, corn, tomatoes in a bowl.
      Vegan Taco Bowl Recipe
    • Mustard tempeh buddha bowl with avocado, sweet potato, kale, quinoa, and apple in a bowl.
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    As always, I hope you enjoy this recipe!  If you like the recipe feel free to rate it and leave a comment.

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    Recipe

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    Peanut tofu Buddha bowl with mango and a peanut sauce.

    Peanut Tofu Buddha Bowl


    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 1 review

    • Author: Allie
    • Total Time: 55 minutes
    • Yield: 4 servings 1x
    • Diet: Vegan
    Print Recipe
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    Description

    Our vibrant flavor-packed baked tofu Buddha bowl is loaded with fresh colorful veggies, sweet mango, and a rich creamy peanut sauce.


    Ingredients

    Scale

    For the Tofu

    • 1 (14-ounce) block of extra firm tofu or super firm, cubed (about ¾ inch)
    • 1  ½ tablespoons tamari or low-sodium soy sauce
    • ½ tablespoon maple syrup
    • 1 tablespoon flake nutritional yeast

    Spicy Peanut Dressing

    • ⅓ cup natural peanut butter, stir before measuring
    • 3 tablespoons tamari or low sodium soy sauce
    • 2 tablespoons fresh lime juice
    • 2 tablespoons maple syrup
    • ½ inch fresh grated ginger
    • 1 teaspoon garlic powder
    • ¼-½ teaspoon crushed red pepper
    • 3-5 tablespoons water (depending on how thin you want the sauce)

    To Finish the Bowl

    • 1 cup uncooked brown rice
    • 2 cups diced mango (thaw if frozen), optional
    • 1 cucumber, sliced
    • 1 red bell pepper, sliced
    • 3-4 cups kale, stem removed and torn into bite-size pieces

    Instructions

    1. Drain then press extra firm tofu for 20-30 minutes.  Skip pressing if you are using super firm.  Then pat the tofu with paper towels to remove any excess liquid (for extra firm and super firm tofu).  Then cube the tofu.
    2. Preheat the oven to 350 F and line a baking tray with a silicone mat or parchment paper.
    3. In a bowl, mix the tamari and maple syrup together, add the cubed tofu and gently toss to coat.  Then sprinkle on the nutritional yeast and gently toss again. 
    4. Then spread the cubes out on a prepared baking tray.  Bake for 35-40 minutes or until golden brown.  Flipping halfway through.  
    5. Meanwhile, make your rice and prepare the peanut sauce.
    6. Mix all of the peanut sauce ingredients together and start with 3 tablespoons of water.  Add more water if needed to thin out and get a smooth consistency.
    7. When the tofu is done, portion out the rice, tofu, mango, cucumber, red bell peppers, and kale into large serving bowls.  Then top with the peanut sauce.

    Notes

    I use natural peanut butter, the kind that’s just peanuts and maybe salt.  It will have natural oil separation, stir it back into the peanut butter before measuring.  If you substitute with regular peanut butter that has sweetener and oil, it may alter the taste and texture of the peanut sauce. 

    If your peanut butter is sweetened, start with less maple syrup, taste, and add more if needed.

    How much water you’ll need for the sauce will depend on how thick the peanut butter is and how thin you like your sauces.  

    The peanut sauce will most likely thicken after being refrigerated, add a splash of water to thin back out.

    • Prep Time: 15 minutes
    • Cook Time: 40 minutes
    • Category: main course
    • Method: oven
    • Cuisine: american, asian inspired

    Did you make this recipe?

    Tag @threelittlechickpeasblog on Instagram and hashtag it #threelittlechickpeasblog

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      Buffalo Tofu Bowl
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      Buffalo Tofu Bites (Vegan and Oil-Free)
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    Reader Interactions

    Comments

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      Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    1. Gail Johnson

      June 27, 2022 at 4:20 pm

      So far I'm loving your blog. My husband has read all your reference books. This is so helpful for me to try and come up with new and interesting meals. I especially like that I have most of the ingredients in the fridge or cupboard.
      Do you have a cookbook?

      Reply
      • Allie

        June 27, 2022 at 10:08 pm

        That's so great to hear you're enjoying the blog! I love hearing from readers who've enjoyed the content. I don't have a cookbook, but hopefully one day I will.

        Reply
    2. Katie

      April 25, 2022 at 11:15 am

      I loved the nutritional yeast on the tofu and the combination of mango and peanut sauce. Thanks for the recipe, I'll definitely be making it again!

      Reply

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    Hi, I'm Allie! I love cooking and I want to share my simple plant-based meals with you. Eating this way doesn't have to be complicated or expensive. Just simply delicious!

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