Peanut Tofu Buddha Bowl

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.

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.  

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.

Related recipes

• Roasted Sweet Potato Nourish Bowl
• Chickpea Vegetable Rice Bowl
• Peanut Tempeh Bowl
• Vegan Southwest Sweet Potato Bowl
• Tofu burrito bowl
• Vegan fajita bowl with black beans

As always, I hope you enjoy this recipe!  If you like the recipe feel free to rate it and leave a comment.