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Tofu Broccoli Peanut Bowl
A simple meal-prep broccoli tofu peanut bowl served with rice. Crispy tofu pieces tossed in a sweet and salty peanut sauce along with roasted broccoli and bell peppers. Serve it all in a bowl with rice, chopped peanuts and green onions for a balanced and nourishing plant-based meal.
prep time
15 minutes
cook time
25 minutes
servings
4
This simple tofu broccoli peanut bowl is perfect for busy weeks. It’s also balanced with protein from the tofu, peanut butter and peanuts, carbs from the rice and fiber from the vegetables. It’s flavorful and nourishing. I’m also sharing some substitution options below if you’re missing some ingredients.
Tofu Broccoli Peanut Bowl Ingredients and Substitutions:
- Tofu: Use extra-firm tofu for the best results.
- Bell peppers: Use yellow, orange or red bell peppers. I love using two different ones for more color.
- Broccoli: Fresh broccoli cut into bite-sized florets. You can also use part of the more tender stalks for less waste.
- Olive oil and salt: For roasting. You can use other neutral oils if preferred. Avocado oil works well.
- Peanut butter: This will be used for the sauce. Use creamy, natural peanut butter for the best results. Crunchy can work in a pinch.
- Soy sauce: I use low sodium soy sauce.
- Rice vinegar: White vinegar or white wine vinegar will also work if needed.
- Garlic: For flavor. Add more or less to taste.
- Sesame oil: Make sure to use toasted sesame oil for a delicious toasted flavor.
- Brown sugar: To create a sweet and salty sauce. You can adjust this to your taste and could use white sugar, coconut sugar or maple syrup to taste instead. If using maple, I would recommend starting with only 1 tablespoon.
- Corn starch: To thicken the sauce and help it coat the vegetables and tofu.
- Rice: I use white basmati rice or brown rice as that’s what I always have on hand. Jasmine rice will work well with this recipe. Cook the rice following the package’s instructions or as you normally would.
- For serving: Chili oil, chopped peanuts, green onions
How to Make a Tofu Broccoli Peanut Bowl:
- Roast the Tofu and Vegetables
Break the tofu into bite-sized pieces and chop the vegetables. Add them to a large baking sheet. Add the olive oil and toss to coat the tofu and vegetables. Spread everything evenly on the baking sheet and sprinkle with a pinch of salt. Roast for 20-25 minutes or until lightly golden.
- Cook the Rice
Meanwhile, cook the rice according to the package’s instructions.
- Prepare the Sauce
In a jar or bowl, whisk together the peanut butter, soy sauce, rice vinegar, garlic, sesame oil and brown sugar. Heat a large non-stick or cast-iron skillet over medium heat. Add the sauce and let it bubble for 1-2 minutes. Make a slurry by whisking together the cornstarch and water. Pour over the sauce and whisk it all together. Let it cook together for 2-3 minutes, stirring frequently. Once the sauce starts to thicken, add the cooked tofu and vegetables and toss to coat them in the sauce.
- Serve
Serve the tofu and vegetables on top of the cooked rice and top with chili oil, chopped peanuts and green onions.
Tofu Broccoli Peanut Bowl FAQ:
Can I Use Different Vegetables?
Yes! You can use other vegetables that you like roasted. Carrots, cauliflower and Bok choy would all work well. Just make sure to adjust the roasting time accordingly as some vegetables will cook more quickly than others.
Do I Need to Press the Tofu?
You can press the tofu in this recipe for the crispiest results, but I honestly just pat it dry with a towel and and press it for a few seconds using my hands. You will still get crispy tofu this way.
More Tofu Recipes:
- Meal Prep Sesame Tofu Bowls
- Vegan Lasagna With Tofu Ricotta
- Cozy Winter Salad With Crispy Tofu
- Shredded Tofu Bacon Wrap
- Sesame Ramen Noodles with Crispy Tofu
Tofu Broccoli Peanut Bowl
A simple meal-prep broccoli tofu peanut bowl served with rice. Crispy tofu pieces tossed in a sweet and salty peanut sauce along with roasted broccoli and bell peppers. Serve it all in a bowl with rice, chopped peanuts and green onions for a balanced and nourishing plant-based meal.
Servings 4
Ingredients
Tofu and Vegetables
- 1 block (350g) extra-firm tofu, torn into bite-sized pieces
- 2 bell peppers, sliced (yellow, orange and/or red)
- 1 head broccoli, cut into bite-sized florets
- 2 tablespoons olive oil
- Pinch of salt
Peanut Sauce
- 2 tablespoons peanut butter, creamy natural
- 1/4 cup soy sauce, low sodium
- 1 tablespoon rice vinegar
- 3 garlic cloves, grated
- 2 teaspoons toasted sesame oil
- 2 tablespoons brown sugar
- chili oil, to taste (optional)
- 2 tablespoons corn starch
- 1 cup water
For Serving
- 1 cup uncooked rice of choice
- 1/2 cup peanuts, chopped (roasted, unsalted)
- 4 green onions, sliced (use the green part)
Instructions
Prepare the Tofu and Vegetables
- Preheat the oven to 400℉.
- Break the tofu into bite-sized pieces and chop the vegetables. Add them to a large baking sheet. Add the olive oil and toss to coat the tofu and vegetables. Spread everything evenly on the baking sheet and sprinkle with a pinch of salt.
- Roast for 20-25 minutes or until lightly golden.
Cook the Rice
- Cook the rice according to the package's instructions.
Prepare the Sauce
- Meanwhile, prepare the sauce. In a jar or bowl, whisk together the peanut butter, soy sauce, rice vinegar, garlic, sesame oil, brown sugar and chili oil (if using). Set aside.
- Heat a large non-stick or cast-iron skillet over medium heat. Add the sauce and let it bubble for 1-2 minutes. Make a slurry by whisking together the cornstarch and water. Pour over the sauce and whisk it all together. Let it cook together for 2-3 minutes, stirring frequently. Once the sauce starts to thicken, add the cooked tofu and vegetables and toss to coat them in the sauce.
- Serve the tofu and vegetables over cooked rice and top with chopped peanuts and sliced green onions.
Notes
My go-to rice is white basmati rice. I cook mine by combining 1 cup of rice with 2 cups of water. Bring it to a boil over high heat, then let it simmer covered for 10-15 minutes over low heat or until the water has been absorbed. Fluff the rice and let it sit, covered while you finish the rest of the recipe.
If you make this tofu broccoli peanut bowl, be sure to leave a comment and/or give this recipe a rating! I love to hear from you guys. And of course, if you try this recipe, don’t forget to tag me on Instagram!
welcome!
I’m Caroline, a registered dietitian based in British Columbia. Here, you’ll find a variety of nourishing vegan recipes, without a side of diet culture
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Comments
2 responses to “Tofu Broccoli Peanut Bowl”
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SO GOOD! One of the best dishes I’ve ever made. Thank you.-
Thank you Luna! I’m so glad you loved it. 🙂
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