A nourishing, colorful bowl filled with crisp vegetables, golden grilled tofu, fluffy couscous, and creamy avocado. This vibrant Buddha bowl is not only visually stunning but also packed with nutrients, making it the perfect balance of flavor, texture, and health.
Why You’ll Love This Recipe
- A wholesome, plant-based meal that is both filling and energizing.
- Packed with protein from tofu and fiber from vegetables.
- Completely customizable with your favorite grains and seasonal produce.
- A perfect meal prep option for lunch or dinner.
- Naturally vegan and dairy-free.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- 1 cup cooked couscous
- 1/2 block firm tofu, cubed
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- 1/2 teaspoon garlic powder
- 1/2 cup cherry tomatoes, halved
- 1/2 cup steamed broccoli florets
- 1/4 cup grated carrots
- 1/4 avocado, diced
- 1/4 cup sliced cucumber
- Mixed greens (optional, as base)
- Salt and pepper to taste
Optional Dressing:
- 1 tablespoon tahini
- 1 teaspoon lemon juice
- 1 teaspoon maple syrup
- 1 tablespoon water (to thin)
Directions
- In a bowl, toss tofu cubes with soy sauce, sesame oil, and garlic powder.
- Pan-fry or bake tofu at 400°F (200°C) for 20 minutes until golden and crisp on the edges.
- While tofu cooks, steam broccoli for 3–5 minutes until just tender.
- Prepare couscous according to package instructions. Fluff and season lightly with salt.
- In a serving bowl, layer mixed greens (if using), then arrange couscous, tofu, tomatoes, broccoli, carrots, cucumber, and avocado in sections.
- Whisk dressing ingredients until smooth and drizzle over the bowl or serve on the side.
- Garnish with sesame seeds or fresh herbs if desired. Serve immediately.
Servings and timing
This recipe serves 2.
- Prep time: 15 minutes
- Cook time: 20 minutes
- Total time: 35 minutes
Variations
- Replace couscous with quinoa, rice, or farro for a different base.
- Swap tofu for tempeh, seitan, or roasted chickpeas.
- Add roasted sweet potatoes or zucchini for extra variety.
- Spice it up with sriracha, chili flakes, or a spicy peanut sauce instead of tahini dressing.
- Use seasonal vegetables for year-round freshness.
Storage/Reheating
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Keep dressing separate to maintain freshness.
- Reheat tofu and couscous gently in the microwave or skillet, then assemble with fresh vegetables before serving.
FAQs
1. What is a Buddha bowl?
A Buddha bowl is a balanced meal served in a single bowl, typically including grains, vegetables, and a protein source.
2. Can I use a different grain instead of couscous?
Yes, quinoa, brown rice, bulgur, or farro work well as alternatives.
3. How can I make the tofu extra crispy?
Press the tofu to remove excess moisture before cooking and bake or pan-fry at high heat for crispier edges.
4. Can I prepare this bowl in advance?
Yes, you can prep the components ahead and assemble just before eating. Keep vegetables and dressing separate for best results.
5. Is this recipe gluten-free?
Couscous contains gluten, but you can replace it with quinoa or rice to make it gluten-free.
6. What other dressings pair well with this Buddha bowl?
A spicy peanut sauce, ginger soy dressing, or simple olive oil and lemon also pair beautifully.
7. Can I meal prep this for the week?
Yes, prepare the tofu, grains, and veggies in advance. Store in separate containers and assemble when ready to eat.
8. What protein alternatives can I use if I don’t like tofu?
You can substitute tempeh, lentils, beans, or chickpeas for plant-based alternatives, or even grilled chicken if not vegan.
9. How do I keep avocado from browning?
Add avocado just before serving, or drizzle with lemon juice to slow browning if prepping ahead.
10. Can I eat this bowl cold?
Yes, this Buddha bowl is delicious both warm and cold, making it ideal for packed lunches.
Conclusion
The Rainbow Tofu Buddha Bowl is a vibrant, nutritious, and versatile dish that celebrates fresh ingredients and balanced eating. With its combination of protein-rich tofu, fluffy couscous, crisp vegetables, and creamy avocado, it makes a satisfying meal that can be enjoyed anytime. Whether you stick to this recipe or customize it with your own favorite ingredients, this Buddha bowl will quickly become a go-to healthy staple.
Print
Rainbow Tofu Buddha Bowl
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 1 bowl 1x
- Category: Main
- Method: Assembled
- Cuisine: Fusion
- Diet: Vegan
Description
A vibrant and wholesome Buddha bowl featuring crispy tofu, fluffy couscous, fresh vegetables, and a creamy tahini dressing — ideal for a balanced, plant-based meal.
Ingredients
- 1 cup cooked couscous
- 1/2 block firm tofu, cubed
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- 1/2 teaspoon garlic powder
- 1/2 cup cherry tomatoes, halved
- 1/2 cup steamed broccoli florets
- 1/4 cup grated carrots
- 1/4 avocado, diced
- 1/4 cup sliced cucumber
- Mixed greens (optional, as base)
- Salt and pepper to taste
Optional Dressing:
- 1 tablespoon tahini
- 1 teaspoon lemon juice
- 1 teaspoon maple syrup
- 1 tablespoon water (to thin)
Instructions
- In a bowl, toss tofu cubes with soy sauce, sesame oil, and garlic powder.
- Pan-fry or bake tofu at 400°F (200°C) for 20 minutes until golden and crisp on edges.
- While tofu cooks, steam broccoli for 3–5 minutes until just tender.
- Prepare couscous according to package instructions. Fluff and season lightly with salt.
- In a serving bowl, layer mixed greens (if using), then arrange couscous, tofu, tomatoes, broccoli, carrots, cucumber, and avocado in sections.
- Whisk dressing ingredients until smooth and drizzle over the bowl or serve on the side.
- Garnish with sesame seeds or herbs if desired. Serve fresh.
Notes
- Use quinoa or brown rice as a couscous alternative for a gluten-free version.
- Tofu can be air-fried for extra crispiness without oil.
- Customize veggies based on what’s in season or available.
- Dressing can be doubled and stored for up to 5 days in the fridge.
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 6g
- Sodium: 550mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 18g
- Cholesterol: 0mg
https://shorturl.fm/VeO6j
https://shorturl.fm/dpKgq
https://shorturl.fm/kmTZ3
https://shorturl.fm/VVa7F