Buddha Bowls are a new favorite meal in our house. These crispy tofu rainbow Buddha Bowls are easily customized and can be served deconstructed for picky eaters, ensuring everyone has a healthy dinner they will enjoy.
What is a Buddha Bowl?
The first few times I served these Rainbow Buddha Bowls for dinner, my boys kept asking “what is a Buddha Bowl”? Simply put, a Buddha Bowl is a bowl packed with a variety of veggies, a grain or starch, and some type of plant-based protein. Bon Appetite has a great story discussing the history of the Buddha Bowl if you want to read more (link).
Rainbow Veggie Buddha Bowls are a Healthy, Family Friendly Meal
To make Buddha Bowls your whole family will enjoy, simply use ingredients your family loves. Customize your bowls with an assortment of favorite vegetables. When we first started eating these Rainbow Buddha Bowls, my preschooler wouldn’t eat tofu, so I made sure to always include shelled edamame and quinoa for additional protein options.
Rainbow Buddha Bowl Vegetable Options:
- Bell Peppers (Red and Yellow especially for color)
- Sliced carrots
- Baby spinach
- Shelled edamame
- Sliced cucumber
- Shredded red cabbage
- Steamed baby bok choy
- Broccoli florets
- Cauliflower florets
Grain and Starch Suggestions for Rainbow Buddha Bowls:
- Roasted sweet potatoes
- Steamed brown rice
- Buckwheat soba noodles
Crispy Tofu Rainbow Buddha Bowl Recipe
This easy to make Rainbow Buddha Bowl recipe with crispy tofu is a healthy, veggie-packed meal your whole family will enjoy!
- 14 ounce Tofu, Extra Firm (organic, pressed to remove liquid)
- 2 tbsp Tamari, Low Sodium (or low sodium soy sauce, will not be gluten free)
- 2 tbsp Toasted Sesame Oil
- 1 cup Red Cabbage (shredded)
- 1 cup Carrots (peeled and thinly sliced)
- 1 cup Edamame, Shelled (organic, frozen and thawed)
- 1 large Bell Peppers, Red (organic, diced)
- 1 large Bell Peppers, Yellow (organic, diced)
- 4 cups Baby Spinach (organic)
- 2 cups Quinoa, cooked
- 0.5 cup Miso Ginger Dressing
Press tofu to remove excess water: Remove tofu from packaging and place on clean towels (paper towels will also work). Top with additional paper towels and place at least four heavy bowls on top. Let tofu sit under the weight of the bowls for 30 minutes
Preheat oven to 400 degrees F
Slice pressed tofu into half inch slices. Place on foil or parchment lined baking sheet with space between each tofu slice
Stir together low sodium tamari and toasted sesame oil. Use a pastry brush or spoon to coat sliced tofu in mixture
Roast seasoned tofu slices in oven for 30 minutes, flipping over after 20 minutes
While tofu bakes, wash and chop vegetables for Buddha bowls
Place a handful of baby spinach into each serving bowl
Top baby spinach with a half cup of cooked quinoa (can be hot or cold, depending on your preference)
Arrange vegetables around quinoa on top of spinach
Top rainbow Buddha bowls with oven baked crispy tofu
Drizzle with Miso Ginger Dressing and sprinkle with diced green onions and sesame seeds (if using)
Time required to press and drain tofu is not included in the recipe time.
Tips & Tricks for these Rainbow Buddha Bowls
- Leftovers are a great way to add variety to Buddha bowls. When roasting sweet potatoes or other veggies for dinner, consider doubling the quantity for a second meal. Whole grains like quinoa and rice are another great make-ahead or reheated component of these Buddha bowls!
- Frozen veggies are a huge timesaver when it comes to creating colorful Buddha bowls with a variety of vegetables. In addition to being washed and pre-cut, most frozen vegetables are blanched (quickly cooked) ahead of freezing. (Have you ever wondered if frozen veggies are as healthy as fresh? Check out this post comparing vitamin content in fresh and frozen veggies!)
Tested and delicious soy substitutions:
- Tempeh can be used in place of firm tofu for a fermented-soy option. Tempeh has a firm texture compared with pressed tofu, so there is no need to press tempeh to remove water. If using tempeh, reduce roasting time to 10 minutes
- Low sodium soy sauce can be used in place of tamari for the crispy tofu (recipe will not be gluten-free)
- Coconut aminos can be used in place of tamari if you want a soy-free and gluten-free option
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