Easy Veggie Tofu Bowl

A veggie bowl can be made a number of ways and with a variety of ingredients. Below is a version that I have found to be delicious and easy. I recommend reading the “Tips” section at the end of this post before cooking or buying ingredients.

I’m not a fan of long posts, so let’s get straight to it!

Prep time: 25 minutes

Cook time: 20 minutes


  • 1 14-oz package of extra firm tofu, drained and pressed (It is important to not skip the pressing step. If you do not have a tofu press, here is another option)
  • 1 cup dry quinoa*
  • 4-5 cups of broccoli florets
  • 2 cups carrots, chopped
  • 1 8 oz package of baby bella mushrooms, sliced (Roughly 2 1/2 cups)
  • 1/2 tbsp garlic powder
  • 1/2 tbsp onion powder
  • 1/2 tbsp Tony’s seasoning (plus a bit more for the tofu)
  • 1 1/2 tbsp olive oil
  • Salt and pepper to taste

Tahini Sauce Ingredients:

  • 1/2 cup tahini sauce
  • 1/2 cup of water
  • 1 tsp Tony’s seasoning
  • 2 tbsp lemon juice
  • 1 tsp garlic powder
  • Salt and pepper to taste


  1. Start with cooking the quinoa. If this is new to you, here is the recipe I use.
  2. While quinoa is cooking, combine broccoli florets and chopped carrots in a large bowl. Add 1 tbsp olive oil and stir to coat. Add garlic powder, onion powder, Tony’s, salt and pepper and stir, coating the veggies evenly. Spread on a baking sheet lined with parchment paper.
  3. Add sliced mushroom to same bowl. Add 1/2 tbsp olive oil, salt and pepper. Stir to coat. Spread evenly on a baking sheet lined with parchment paper (you will likely have to use two separate sheets as you don’t want the veggies to be crowded).
  4. Preheat oven to 420°F.
  5. While oven is preheating, slice tofu as shown in the photo below and heat a skillet over medium heat. ACS_0323
  6. Once oven is preheated, place veggies in oven and cook for 15-20 minutes.
  7. Cook tofu in the skillet until golden brown as shown below, adding olive oil as needed. I sprinkle Tony’s on one side while the other side browns. I only do this for one side. ACS_0325ACS_0326
  8. While tofu cooks, whisk together tahini ingredients until smooth and set aside.
  9. Once all ingredients are done, create your bowl by layering the quinoa on the bottom, mixing the veggies and tofu in the middle, and topping with the tahini sauce. ACS_0320


  • As always, when making tofu I highly recommend using a tofu press. It is one of our favorite kitchen items we own. Press the tofu for about 20 to 30 minutes – the longer, the better.
  • I recommend using fresh as oppose to frozen for all veggies in this dish.
  • *You can substitute rice or roasted chickpeas for the quinoa if you prefer.
  • Always taste as you go! Tony’s seasoning is a key ingredient in almost all of my recipes, but it does contain a lot of salt. When using the seasoning you shouldn’t have to add too much of your own salt.

2 thoughts on “Easy Veggie Tofu Bowl

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