Lemon & Herb Tofu Bowls

These bowls have no shortage of flavour and are perfect for meal prep or a quick and easy dinner. From marinated tofu to roasted veggies to a fresh lemon dressing all served on a bed of quinoa, each bite is packed with different flavours that work harmoniously to create a delicious and satisfying bowl!

These Lemon & Herb Tofu Bowls are the hearty meal you’ve been needing. They are super flavourful and full of healthy ingredients that will give you fuel for your day and leave you feeling full and happy. This recipe is easy to prepare and is a great choice for meal prep or a quick dinner in all aspects.

The tofu is a perfect protein to add to your meals. The great thing about tofu is that it absorbs any flavour you give it, including this lemony marinade. By letting it chill out in the fridge for at least an hour once marinated, all the flavours soak in and really stay, even once the tofu is golden and crispy in your bowl. The roasted veg is where you can get creative. We wanted to bring a spring/summer flare by adding asparagus, and we just love broccolini, but you can roast your favourite veggies or whatever is in your fridge! The same goes for the kale; any green will work; it’s just about bringing the freshness and crunch factor. Speaking of crunch, our Quick Pickled Onions would make a great additional topping to these bowls! We’re big sauce/dressing gals here, so we love loading on this lemon and herby dressing that brings the whole bowl together with its zippy punch. And what’s a classic vegan bowl without sliced avocado to finish it off?

Overall, these bowls make an ideal meal prep because they can be assembled quickly and topped with dressing when ready to eat, but it is also the perfect dish to enjoy on a warm evening! When would these bowls fit into your schedule? Weekly meal prep or a quick and healthy dinner?

Don’t forget to tag us in your creations – @smallkitchenbigplates

Lemon & Herb Tofu Bowls

  • Servings: 2
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These bowls have no shortage of flavour and are perfect for meal prep or a quick and easy dinner. From marinated tofu to roasted veggies to a fresh lemon dressing all served on a bed of quinoa, each bite is packed with different flavours that work harmoniously to create a delicious and satisfying bowl!

Ingredients

  • 1/2 cup dry quinoa, cooked according to package
  • 2 handfuls Tuscan kale, chopped and massaged with lemon and salt
  • 1 avocado, thinly sliced
    Lemon Herb Tofu
  • 227g (1/2 block) extra-firm tofu, cubed
  • 1/4 cup white wine
  • 1 tablespoon olive oil
  • 1 lemon, juiced
  • 1/2 teaspoon lemon zest
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon rubbed sage
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt
    Roasted Broccolini and Asparagus
  • 1 bunch broccolini, stems and florets chopped
  • 1/2 bunch asparagus (6-8 spears), bottoms trimmed and chopped in thirds
  • 2 tablespoons olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt​
    Lemon Dressing
  • 1/4 cup olive oil
  • 1 shallot, finely chopped
  • 2 cloves garlic, minced
  • 1 lemon, juiced
  • 1/2 teaspoon lemon zest
  • 1 tablespoon maple syrup
  • 1 tablespoon nutritional yeast
  • 1 teaspoon grainy mustard
  • 1/4 teaspoon salt
  • Pinch of chill flakes, optional

Instructions

  1. Marinate the tofu. Add all of the lemon herb marinade ingredients to a glass container and mix. Add in the cubed tofu and toss to coat completely. Close the container and allow the tofu to marinate for at least an hour in the fridge, shaking the container halfway through.
  2. Preheat the oven to 400°F (204°C) and line a baking sheet with a silicone mat. Remove the tofu from the fridge and place it on half of the baking tray, leaving room for the broccolini and asparagus. Roast in the oven for 15 minutes and then remove and add the remaining marinade from the container and toss. Add the chopped broccolini and asparagus to the baking tray and drizzle with the olive oil, garlic powder, dried oregano, salt, and pepper and mix well. Put the tray back in the oven and roast for 20-25 minutes, tossing halfway, until both the tofu and veggies are golden and crispy. Remove from the oven and set aside.
  3. While the tofu and broccolini are roasting, make the lemon dressing. Add all of the ingredients to a jar and shake well.
  4. Assemble the bowls. Add the cooked quinoa to the base of the bowls. Add a handful of chopped kale to each. Add the tofu, veggies, a few Quick Pickled Red Onions, and half an avocado to each bowl. Drizzle with the lemon dressing before serving. If you like a little heat like us, add a few dashes of your favourite hot sauce!

Notes

  1. If you can’t find broccolini, broccoli works too. Just like with the broccolini, chop and roast both the stalks and florets as it is all edible.
  2. You can roast whatever veggies you want, we just chose broccolini and asparagus because we love broccolini and asparagus is a beautiful spring/summer vegetable.
  3. We highly recommend massaging the kale with a pinch of salt and a squeeze of lemon. This helps reduce the bitterness and makes it easier to digest because some of the fibre is broken down by massaging the chopped pieces with your hands for a minute.

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