Tofu Bowl Recipe

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Floyd Reed Modified: March 25, 2022
Tofu Bowl Recipe

How To Make Tofu Bowl

Flavorful, healthy, and rich in fiber, this tofu bowl made with baked tofu and quinoa is tossed in zesty garlic tahini sauce for a Vegetarian-friendly bite.

Preparation: 20 minutes
Cooking: 30 minutes
Total: 50 minutes



  • 14ozextra firm tofu
  • 1cupquinoa
  • 2tsphearty spice blend,such as McCormick®, divided
  • 1tspkosher salt,plus more to taste
  • 4tbspolive oil,plus 2 tsp, divided
  • 1large delicata squash,sliced into ½-inch rings
  • 1bunchlacinato kale,washed, stemmed, and cut into thin ribbons
  • 2tspsesame seed,for garnish
  • fresh chive,sliced for garnish

For Garlic Tahini Sauce:

  • 1garlic,minced or grated
  • ¼cuptahini
  • 2tbsplemon juice
  • 1tsplemon zest
  • 3tbspwater
  • 1tsphearty spice blend,such as McCormick®
  • 1pinchkosher salt


  1. Preheat the oven to 400 degrees F.

  2. Drain the tofu, then wrap in a clean kitchen towel or a few layers of paper towels and place on a plate or tray.

  3. Place a heavy pot on top of the tofu and press for 10 minutes, checking halfway through to replace the towel if soaked through.

  4. Cook the quinoa according to the package instructions. Set aside.

  5. Cut the tofu into 1 to 1½-inch cubes.

  6. In a medium bowl, mix together 1½ teaspoons of the Hearty spice blend, 1 teaspoon salt, and 3 tablespoons olive oil. Add the tofu and gently toss until well coated.

  7. In a large bowl, toss the squash rings with 1 tablespoon of olive oil and season with salt.

  8. Spread the tofu in a single layer on ½ of a baking sheet and the seasoned squash on the other ½.

  9. Bake for 20 minutes, until the squash rings are tender and golden brown and the tofu has a nice golden crust.

  10. Heat 2 teaspoons of olive oil in a medium pan over medium-low heat. Add the remaining ½ teaspoon Hearty spice blend and cook for about 1 minute until fragrant. Add the kale and cook, stirring frequently, for about 5 minutes, until wilted.

Garlic Tahini Sauce:

  1. In a medium bowl, whisk together the garlic, tahini, lemon juice and zest, water, Hearty spice, and salt. If the sauce seizes up or appears too dry, add about 1 teaspoon of water at a time and mix until smooth.

  2. Divide the quinoa between 2 wide, shallow bowls. Top with kale, squash, and tofu. Drizzle the sauce over and garnish with sesame seeds and chives.

  3. Serve and enjoy!


  • Calories: 1192.07kcal
  • Fat: 68.33g
  • Saturated Fat: 9.45g
  • Monounsaturated Fat: 31.61g
  • Polyunsaturated Fat: 23.59g
  • Carbohydrates: 106.50g
  • Fiber: 20.91g
  • Sugar: 2.97g
  • Protein: 55.81g
  • Sodium: 1114.68mg
  • Calcium: 1799.79mg
  • Potassium: 2394.25mg
  • Iron: 15.65mg
  • Vitamin A: 543.07µg
  • Vitamin C: 155.64mg
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