Tofu quinoa bowls - sheet pan tofu and broccoli over earthy quinoa with a flavorful tahini miso sauce - make such an easy meal!
Table of Contents
These tofu quinoa bowls are so easy to make! You roast up the tofu and broccoli on a sheet pan while you cook the quinoa on the stovetop or in the Instant Pot.
Top if off with an easy blender sauce, and you are in BUSINESS! You can use the tahini miso dressing that I am or mix things up! This is delicious with other simple sauces, like ginger peanut sauce, avocado pesto, creamy chipotle sauce, teriyaki sauce, or citrus dressing.
💖 Reader feedback
Great recipe: easy, affordable and healthy! I plan to make it again this weekend for work lunch meal prep :)
- Lulu
✓ Ingredients and substitutions
- tofu - Use firm or extra firm tofu, and press it before cubing.
- olive oil - Helps the tofu and broccoli brown in the oven.
- soy sauce - Adds saltiness and umami to the tofu.
- seasoned rice vinegar - For tang. You can use lime juice, if you prefer. You'll also use it in the sauce, and lime juice is fine there, as well, if you prefer.
- quinoa - Use regular or rainbow quinoa. You can use rice, noodles, or roasted potatoes instead, if you don't want to use quinoa.
- broccoli - You roast the broccoli on the same sheet pan as the tofu.
- tahini - For the tahini miso sauce.
- miso paste - Also for the sauce. Any kind of miso is fine!
- ginger and garlic - Use fresh or ground in the sauce.
🥣 How to make tofu quinoa bowls
In a large shallow dish, toss together the tofu cubes, 1 teaspoon of olive oil, soy sauce, and vinegar. Set aside to marinate for at least 20 minutes. Preheat the oven to 400° F. While the tofu marinates and the oven preheats, cook the quinoa according to package directions.
Transfer the marinated tofu to one half of a sheet pan lined with parchment paper. Bake for 20 minutes. Save the bowl that the tofu was in -- you'll need it in the next step!
Add the broccoli and remaining teaspoon of olive oil and a good pinch of salt to the bowl that the tofu was in. Toss together to coat.
Remove the pan of tofu from the oven, and add the broccoli to the other half of the baking sheet.
Bake for 15 to 20 more minutes, until the broccoli is cooked to your liking.
Meanwhile, combine all of the tahini miso sauce ingredients in your blender, and blend until you have a nice, smooth sauce.
Divide the cooked quinoa between 4 serving bowls. Top with the tofu and broccoli, and finish off with the sauce. You can serve the sauce on the side, if you prefer, so everyone can sauce their own bowls.
🫙 Storage directions
Store your leftovers in an airtight container. They will keep for three to five days in the refrigerator.
You can store the tofu with broccoli and quinoa all together or keep them separate. Either is fine! You can also store with or without the sauce.
💬 Frequently asked questions
Sure! The sheet pan tofu and broccoli are great over rice, noodles, or roasted potatoes with the sauce of your choice.
📖 Recipe
Tofu Quinoa Bowls
Ingredients
For the tofu, quinoa, and broccoli
- 14 ounces extra firm tofu pressed and cut into 1" cubes
- 2 teaspoons olive oil divided
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 cup dry quinoa cooked according to package directions
- 4 cups broccoli florets
For the tahini miso sauce - Skip if you're using a different sauce.
- ½ cup tahini
- 2 tablespoons miso paste Whatever type you like!
- 2 tablespoons seasoned rice vinegar or rice vinegar or lemon or lime juice
- 1" piece fresh ginger or 1 teaspoon ground ginger
- 2 small cloves garlic or 1 large clove, or 1-2 teaspoons garlic powder
- ¼ cup water or more, as needed to reach your desired consistency
Instructions
Make the tofu, quinoa, and broccoli.
- In a large shallow dish, toss together the tofu cubes, 1 teaspoon of olive oil, soy sauce, and vinegar. Set aside to marinate for at least 20 minutes.
- Preheat the oven to 400° F.
- While the tofu marinates and the oven preheats, cook the quinoa according to package directions.
- Transfer the marinated tofu to one half of a sheet pan lined with parchment paper. Bake for 20 minutes. Save the bowl that the tofu was in -- you'll need it in the next step!
- Add the broccoli and remaining teaspoon of olive oil and a good pinch of salt to the bowl that the tofu was in. Toss together to coat. Remove the pan of tofu from the oven, add the broccoli to the other half of the baking sheet, and bake for 15 to 20 more minutes, until the broccoli is cooked to your liking.
Make tahini miso sauce and assemble the bowls.
- Combine all of the tahini miso sauce ingredients in your blender, and blend until you have a nice, smooth sauce. Add more water by the tablespoon, as needed, to reach your desired consistency. Some tahini can have a more bitter flavor that comes through in the finished sauce. If your sauce tastes bitter, add a teaspoon or so of maple syrup to balance it out. Blend and taste again.
- Divide the cooked quinoa between 4 serving bowls. Top with the tofu and broccoli, and finish off with the sauce. You can serve the sauce on the side, if you prefer, so everyone can sauce their own bowls.
Lulu
Great recipe: easy, affordable and healthy! I plan to make it again this weekend for work lunch meal prep :)
Becky Striepe
So glad you enjoyed it!
Trinity Bourne
This sounds really delicious. Seeing that squeezer reminds me of when I made my own tofu years ago too ;)
Becky Striepe
Oh man. I've only made it from scratch a couple of times. It took all day!