Tofu Buddha Bowl with Thai Peanut Sauce

Ingredients

• As much as you wantCooked rice
• 1 packetExtra-firm tofu
• 2–3Carrots, shredded
• 1 handfulBaby spinach
• 1 bunchSpring onions
• 1 packetFrozen broccoli and cauliflower mix
• 120 mlLow-sodium soy sauce
• 120 mlHot water
• 2 clovesGarlic, minced
• 15 mlRice vinegar
• 15 mlHoisin sauce
• 5 mlSriracha
• 2.5 ml, optionalChilli garlic paste
• 1.25 mlGround ginger
• 85 gPeanut butter

Instructions

1. 1

   Preheat the oven

   Heat the oven to 200°C (400°F).

2. 2

   Press the tofu

   Drain the tofu and press it between paper towels to remove as much moisture as possible. The original method uses a cutting board with a cast-iron skillet on top; leave the tofu to press for 15 minutes.

3. 3

   Bake the tofu

   Cut the tofu into cubes and bake for 25 minutes.

4. 4

   Marinate the tofu

   Once baked, put the tofu in a small bowl and add a little of the finished peanut sauce to coat it.

5. 5

   Make the sauce

   Put all the sauce ingredients in a small pan and heat until the mixture thickens.

6. 6

   Line the bowls

   Cover the bottom of each large bowl with a layer of fresh spinach.

7. 7

   Add the rice

   Add as much cooked rice as you like, filling about half the bowl depending on its size.

8. 8

   Add the toppings

   Top the rice with steamed vegetables, shredded carrot, tofu and spring onions. Add avocado or other fresh vegetables if you like.

9. 9

   Finish with sauce

   Drizzle the bowls with peanut sauce and serve.

What is a Buddha bowl?

A Buddha bowl is a meal served in a bowl, usually bringing together a grain, vegetables and a source of protein. The name is used for many different combinations rather than one fixed traditional recipe.

This version pairs rice and baked tofu with vegetables and a soy, vinegar and peanut sauce. The mix of warm components, fresh greens and creamy sauce makes it satisfying to eat.

Nutrition and macros by portion

The nutrition label shows one serving as written: 505 calories, 25g protein, 66g carbs, 18g fat.

The rice supplies most of the carbohydrates, while peanut butter and tofu contribute much of the fat and protein. Soy sauce also contributes a substantial share of the sodium, so balance the bowl with plenty of vegetables and add sauce to taste.

The peanut sauce

Sauce ingredients: the peanut butter gives the mixture body, while soy sauce, hoisin and rice vinegar add savoury, sweet and tangy notes. Garlic, ginger and the chilli ingredients bring extra flavour and heat.

Thickening: warm the ingredients together in a small pan, stirring so the peanut butter blends in smoothly. If the sauce becomes too thick to drizzle, loosen it with a little water.

Pressing and baking tofu

Pressing: removing moisture helps the tofu bake rather than release excess water onto the tray. Use a steady weight and handle the tofu gently so it stays intact.

Baking: cut the tofu into even cubes so they cook at a similar rate. After baking, coat them with a little sauce as directed; keep the rest for serving.

Building the bowl

Spinach base: spread the leaves over the bottom of each bowl, then add rice according to the bowl size and your appetite. The rice provides a soft, filling base for the toppings.

Toppings: arrange the steamed broccoli and cauliflower, carrot, tofu and spring onions over the rice. Keeping the components visible makes it easy to portion them and gives each bowl a varied mix.

Vegetable texture and timing

Frozen vegetables: steam the broccoli and cauliflower until hot and tender, but stop before they lose their shape. The method does not specify a steaming time, so check them as they cook.

Fresh vegetables: add the shredded carrot and spinach without cooking, as the recipe specifies. This keeps a crisp, fresh contrast alongside the warm rice and vegetables.

Serving and balance

Serve the bowls as soon as they are assembled, with extra peanut sauce available for anyone who wants more. A squeeze of lime or a handful of herbs can be offered at the table if you already have them to hand.

For a balanced plate, use a generous layer of vegetables and tofu alongside the rice, and drizzle on the sauce rather than pouring it all over at once.

Recipe notes & tips

• Press the tofu for the full 15 minutes to help remove excess moisture.
• Cut the tofu into evenly sized cubes for more consistent baking.
• Stir the sauce while it heats to help the peanut butter incorporate.
• Steam the frozen vegetables until tender but still holding their shape.
• Keep some peanut sauce aside for drizzling just before serving.

Variations

• Adjust the heat: leave out the optional chilli garlic paste for a milder sauce.
• Use another grain: swap the rice for cooked quinoa or another grain you have ready.
• Add fresh crunch: top the bowls with sliced cucumber or another fresh vegetable.
• Change the greens: use another leafy salad green instead of baby spinach.
• Make it gluten-free: choose gluten-free soy sauce and check that the hoisin sauce is suitable.

Common mistakes to avoid

• Skipping the tofu press: excess moisture can leave the cubes soft; press them for 15 minutes.
• Cutting uneven cubes: different sizes bake at different rates; aim for similarly sized pieces.
• Heating sauce too quickly: it can stick or thicken unevenly; stir it over gentle heat.
• Overcooking the vegetables: they can turn mushy; check them while steaming and stop when tender.
• Adding all the sauce at once: the bowl can become heavy and difficult to mix; drizzle it on to taste.

How to store

Store the rice, tofu, vegetables and sauce separately in covered containers in the fridge for up to 3 days. Reheat the rice, tofu and steamed vegetables until hot, then add the fresh spinach and carrot and finish with the sauce.

Frequently asked questions