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Best Crispy Tofu Bowl Recipe

crispy tofu bowl recipe
Photography by Taylor Slavin

If you are looking for a healthy power bowl recipe packed with protein, look no further – try this Crispy Tofu Bowl recipe.

Bowl recipes like this one are often referred to as a Buddha bowl or a grain bowl. A Buddha bowl is essentially a vegetarian meal with a plant-based protein like tofu or edamame with small portions of a variety of healthy whole grains, roasted and/or crunchy vegetables and either a rich sauce or a light dressing.

You can dream up any of your own sauces or dressings. I included a light citrus vinaigrette with this recipe to counterbalance the heavier grain.

This tofu bowl recipe is an easy plant-based meal that will leave you feeling nourished and satisfied. It is packed with protein with the tofu, edamame and farro. Combining the chewiness of the farro with the crunch of the carrots and this bowl has just the right texture.

Finishing it off with a peppery arugula, the freshness of the cilantro leaves and the addition of a light citrus vinaigrette, the flavor combination is spot on. This crispy tofu bowl recipe is the perfect balance of flavors and textures.

dressing tofu bowl recipe
Photography by Taylor Slavin

Ingredient Checklist – Tofu Bowl Recipe

For the tofu –

  • 1 – 16 ounce block of extra firm tofu
  • 1 tbsp soy sauce
  • 1 tbsp olive oil
  • 1 tbsp arrowroot powder (substitute corn starch if you don’t have this ingredient)
  • 1/4 tsp ground ginger
  • 1 tsp garlic powder
  • 1/4 teaspoon salt, preferably fine salt like sea salt
  • Ground black pepper

For assembling the bowl –

  • 12 ounces frozen, shelled edamame, (organic & non-GMO if possible)
  • 1 cup organic, Italian-pearled farro, rinsed and cooked according to package directions
  • 1 cup shredded carrots
  • 2 cups arugula
  • Fresh cilantro – handful
  • Lime juice
  • Sesame seeds

For the Orange Citrus Vinaigrette dressing –

  • ¼ cup olive oil
  • ¼ cup orange juice, no pulp
  • 1 tsp soy sauce
  • 1 tsp mirin
  • 1 tbsp honey
  • Salt and pepper

Tools You’ll Need for this Tofu Bowl Recipe

Directions for Making Crispy Tofu

Combine the soy sauce, olive oil, arrowroot powder (used in this recipe instead of corn starch), garlic powder, ground ginger, sea salt and ground pepper. Whisk together until combined. Set aside while you prepare the tofu.

Then you need to prepare the tofu for marinating. It’s important to remove as much liquid from the tofu as possible for best results.

Start by draining the excess liquid from the block of tofu.

Then, cover the tofu with paper towels. Using a tofu press or a heavy plate, press the block of tofu until the liquid has been removed. Since we want crispy tofu, you do not want much water remaining within the tofu before baking.

Cut the pressed tofu into 1-2 inch cubes based on size preferences.

Toss the cubed tofu in the tofu marinade and let it marinate for at least 30 minutes and up to 2 hours.

Line a baking sheet with parchment paper. Spread the tofu cubes in a single layer on the lined baking sheet.

Bake tofu at a high temperature of 400 degrees F for 25 – 30 minutes until crispy and lightly browned.

While the tofu is marinating and baking, prepare the farro according to package directions.

Defrost the frozen edamame.

In a small bowl, combine all ingredients for the Orange Citrus Vinaigrette dressing. Whisk together and set aside until ready to assemble the bowl.

Directions for assembling the Tofu Bowl

  • Place the farro in the bowl.
  • Top with edamame and shredded carrots.
  • Add the arugula and crispy baked tofu.
  • Pour the citrus vinaigrette dressing on top in an amount based on your preference.
  • Using two forks combine the bowl ingredients.
  • Finish with fresh cilantro leaves, sesame seeds and green onions, if desired.

Tips for this Tofu Bowl

In order to use your time efficiently with this recipe, begin by preparing the tofu and making the marinade. While the tofu is marinating, you can make the farro, defrost the edamame and make the citrus dressing.

Then while the tofu is baking, you can place the farro in the bowl, ready for assembling when your warm crispy tofu comes out of the oven.

The recipe is only about 15-20 minutes of active time, but approximately an hour in total.

It’s important to prepare the tofu, draining the excess liquid as described for best results.

This recipe is approximately 4 servings, so you can also use glass meal prep containers and prep several days worth of lunches using this recipe.

What is Farro?

If you are wondering what farro is, let me describe it. Farro is an ancient wheat grain with several health benefits. It packs a nutritional punch, loaded with protein, fiber, vitamins, minerals and antioxidants.

Farro has a nutty flavor and a chewy texture. This grain absorbs dressings and sauces well. It serves as a great base for a whole grain bowl and can be used as an alternative to other whole grains like brown rice, quinoa or bulgur.

Kid Hacks

As an avid foodie, I often want to try new foods yet I’m caught in a conundrum if it’s something my kids are unlikely to eat. I want to continually introduce them to new foods, but I will never make different meals at dinnertime.

My solution – make it for lunch and have the kids just try a bite or two. It’s a win-win. I’m able to make and eat the foods I want and my kids get to try it without having to commit to having it for their entire dinner.

It’s an added bonus if I discover the kids like it. Boom, a new food experience and expanded food preferences for the kids and I get to enjoy the wide variety of foods that I like.

What to Serve With a Crispy Tofu Bowl

This tofu bowl recipe is a meal in itself, so in my opinion I would just serve it with a cold glass of citrus infused water or a cold, crisp Sauvignon Blanc for a weeknight dinner.

baked tofu bowl recipe
Photography by Taylor Slavin

More Bowl Recipes to Try

If you make this Tofu Bowl Recipe, please leave a rating and comment below.

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finished crispy baked tofu bowl recipe

Best Crispy Tofu Bowl Recipe

If you are looking for a healthy power bowl recipe packed with protein and fiber, look no further – try this Crispy Tofu Bowl recipe.
5 from 1 vote
Prep Time 15 mins
Cook Time 30 mins
Marinating time (concurrent with prep) 30 mins
Total Time 1 hr
Course Main Course
Servings 4 people
Calories 419 kcal

Ingredients
  

For the tofu –

  • 16 ounces extra firm tofu
  • 1 tbsp soy sauce
  • 1 tbsp olive oil
  • 1 tbsp arrowroot powder substitute corn starch if you don’t have this ingredient
  • 1/4 tsp ground ginger
  • 1 tsp garlic powder
  • 1/4 teaspoon salt preferably fine salt like sea salt
  • ground black pepper

For assembling the bowl –

  • 12 ounces frozen shelled edamame organic & non-GMO if possible
  • 1 cup Italian-pearled farro, organic rinsed and cooked according to package directions
  • 1 cup shredded carrots
  • 2 cups arugula
  • fresh cilantro
  • lime juice
  • sesame seeds

For the Orange Citrus Vinaigrette dressing –

  • ¼ cup olive oil
  • ¼ cup orange juice no pulp
  • 1 tsp soy sauce
  • 1 tsp mirin
  • 1 tbsp honey
  • salt and pepper

Instructions
 

Directions for Making Crispy Tofu

  • Combine the soy sauce, olive oil, arrowroot powder (used in this recipe instead of corn starch), garlic powder, ground ginger, sea salt and ground pepper. Whisk together until combined. Set aside while you prepare the tofu.
  • Then you need to prepare the tofu for marinating. It’s important to remove as much liquid from the tofu as possible for best results.
  • Start by draining the excess liquid from the block of tofu.
  • Then, cover the tofu with paper towels. Using a tofu press or a heavy plate, press the block of tofu until the liquid has been removed. Since we want crispy tofu, you do not want much water remaining within the tofu before baking.
  • Cut the pressed tofu into 1-2 inch cubes based on size preferences.
  • Toss the cubed tofu in the tofu marinade and let it marinate for at least 30 minutes and up to 2 hours.
  • Line a baking sheet with parchment paper. Spread the tofu cubes in a single layer on the lined baking sheet.
  • Bake tofu at a high temperature of 400 degrees F for 25 – 30 minutes until crispy and lightly browned.

Directions for Making Orange Citrus Vinaigrette

  • In a small bowl, combine all ingredients for the Orange Citrus Vinaigrette dressing, including the olive oil, orange juice, soy sauce, mirin and honey. Add salt and pepper to taste.
  • Whisk together and set aside until ready to assemble the bowl.

For Assembling the Bowl

  • While the tofu is marinating and baking, prepare the farro according to package directions.
  • Defrost the frozen edamame.
  • Place the prepared farro in the bowl.
  • Top with edamame and shredded carrots.
  • Add the arugula and crispy baked tofu.
  • Pour the citrus vinaigrette dressing on top in an amount based on your preference.
  • Using two forks combine the bowl ingredients.
  • Finish with fresh cilantro leaves, sesame seeds and green onions, if desired.

Notes

Tips for this Tofu Bowl

In order to use your time efficiently with this recipe, begin with preparing the tofu and making the marinade. While the tofu is marinating, you can make the farro, defrost the edamame and make the dressing.
Then while the tofu is baking, you can place the farro in the bowl, ready for assembling when your warm crispy tofu comes out of the oven.
The recipe is only about 15-20 minutes of active time, but approximately an hour in total.
It’s important to prepare the tofu, draining the excess liquid as described for best results.
This recipe is approximately 4 servings, so you can also use glass meal prep containers and prep several days worth of lunches using this recipe.
 
Nutritional information is estimated and provided as a reference only. 
Nutrition Facts
Best Crispy Tofu Bowl Recipe
Amount per Serving
Calories
419
% Daily Value*
Fat
 
24
g
37
%
Saturated Fat
 
3
g
19
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
5
g
Monounsaturated Fat
 
14
g
Sodium
 
594
mg
26
%
Potassium
 
779
mg
22
%
Carbohydrates
 
34
g
11
%
Fiber
 
7
g
29
%
Sugar
 
11
g
12
%
Protein
 
20
g
40
%
Vitamin A
 
5617
IU
112
%
Vitamin C
 
16
mg
19
%
Calcium
 
125
mg
13
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.

~ m ~

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This Post Has One Comment

  1. Katie

    5 stars
    Incredible recipe! The mix of flavors was so good, especially with the citrus dressing!

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