Introduction
If you’re looking for a delicious and wholesome meal that packs a nutritious punch, this roasted tofu and vegetables bowl with peanut sauce is the perfect choice. Combining the rich flavors of roasted veggies, crispy tofu, and a creamy peanut sauce, this dish is not only satisfying but also easy to prepare. It can be served for lunch or dinner and is a great option for meal prep throughout the week.
Detailed Ingredients with measures
For the Bowls:
– 2 blocks of extra firm tofu
– 1–2 tablespoons cornstarch
– 2 tablespoons olive oil
– 1 teaspoon salt
– 2 small (or 1 large) head of broccoli, cut into florets
– 2 red bell peppers, cut into strips
– 1 1/2 cups uncooked white rice
For the Peanut Sauce:
– 1/2 cup peanut butter
– 1/3 cup low-sodium soy sauce
– 2 tablespoons sesame oil (toasted or dark)
– 2 tablespoons rice vinegar
– 2 tablespoons sambal oelek or chili paste (adjust to taste)
– 2 tablespoons sugar, honey, or agave
– 1-inch piece of fresh ginger, peeled
– 1 clove fresh garlic, peeled
– 1/4 cup water
Prep Time
20 minutes
Cook Time, Total Time, Yield
Cook Time: 30 minutes
Total Time: 50 minutes
Yield: Serves 4
This savory bowl is perfect for those who enjoy a balance of textures and flavors, making it a standout dish at your table. Enjoy the luscious peanut sauce drizzled generously over the warm, roasted ingredients, creating a heartwarming meal that is both healthy and satisfying.
Detailed Directions and Instructions
Preheat the Oven
Preheat the oven to 425°F (218°C).
Prepare the Tofu
Press the liquid out of the tofu. Cut the tofu into cubes and gently toss with cornstarch until coated.
Arrange Tofu on Baking Sheet
Line a baking sheet with parchment paper and arrange the tofu cubes on it.
Prepare the Vegetables
On a separate baking sheet, arrange the broccoli florets and red bell pepper strips.
Season Tofu and Vegetables
Drizzle olive oil and sprinkle salt over both the tofu and vegetables.
Roast in the Oven
Roast both baking sheets in the oven for 20-30 minutes, or until the tofu is slightly crisped and the vegetables are tender.
Cook the White Rice
While the tofu and vegetables are roasting, cook the white rice according to package instructions.
Make the Peanut Sauce
In a blender or food processor, combine all the peanut sauce ingredients: peanut butter, low-sodium soy sauce, sesame oil, rice vinegar, sambal oelek or chili paste, sugar (or honey/agave), fresh ginger, fresh garlic, and water. Blend until smooth.
Assemble the Bowls
To serve, place a portion of cooked rice in a bowl, top with roasted tofu and vegetables, and drizzle generously with the peanut sauce.
Notes
Tofu Pressing
Ensure that the tofu is pressed well to remove excess moisture, which helps it crisp up during roasting.
Cornstarch Coating
The cornstarch coating on the tofu enhances its crispiness, so toss it gently to avoid breaking the cubes.
Vegetable Variations
Feel free to substitute or add other vegetables based on your preference, such as carrots or snap peas.
Peanut Sauce Adjustment
Adjust the amount of sambal oelek or chili paste in the peanut sauce according to your heat preference.
Storage
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat before serving.
Cook techniques
Pressing Tofu
Pressing tofu is essential to remove excess moisture, allowing it to absorb flavors better and achieve a crispier texture when cooked. Place the tofu block between two plates and put a weight on top for at least 15 minutes.
Coating with Cornstarch
Tossing tofu cubes in cornstarch helps create a crispy outer layer when roasted. Ensure that each piece is evenly coated for the best texture.
Roasting
Roasting vegetables and tofu in a hot oven caramelizes their natural sugars, enhancing the flavors. Use parchment paper for easy cleanup and to prevent sticking.
Cooking Rice
Cook white rice according to package instructions, ensuring it is fluffy and not overcooked. Rinse the rice before cooking to remove excess starch for a better texture.
Blending Sauce
Use a blender or food processor to combine the peanut sauce ingredients, ensuring a smooth and consistent texture. Adjust the seasoning based on personal preference before serving.
FAQ
Can I use other vegetables instead of broccoli and red bell peppers?
Yes, you can substitute with other vegetables like carrots, snap peas, or zucchini, depending on your preferences and seasonal availability.
What if I don’t have sambal oelek?
If you don’t have sambal oelek, you can substitute it with another chili paste or hot sauce, adjusting the quantity to suit your spice preference.
Can I use a different type of tofu?
Extra firm tofu is recommended for this recipe due to its texture. However, firm tofu can work as well. Just ensure it is pressed adequately to remove moisture.
Is it possible to make the peanut sauce ahead of time?
Yes, you can prepare the peanut sauce in advance. Store it in an airtight container in the refrigerator for up to a week.
How can I make this dish gluten-free?
To make this dish gluten-free, use gluten-free soy sauce or tamari instead of regular soy sauce.
Conclusion
This roasted tofu and vegetable bowl paired with a flavorful peanut sauce is a delicious and satisfying meal that is both nutritious and easy to prepare. The combination of crispy tofu, vibrant vegetables, and creamy sauce creates a well-balanced dish that can be customized to suit various tastes. Enjoy the delightful textures and flavors while fueling your body with wholesome ingredients.
More recipes suggestions and combination
Quinoa Bowl with Roasted Veggies
Substitute white rice with cooked quinoa and add roasted sweet potatoes and carrots for a nutrient-dense version.
Chickpea and Spinach Salad
Replace tofu with canned chickpeas and toss with fresh spinach, cherry tomatoes, and cucumbers, drizzling with peanut sauce.
Cauliflower Fried Rice
Use riced cauliflower instead of white rice and stir-fry with peas, carrots, and scrambled eggs for a low-carb twist.
Grilled Zucchini Tacos
Swap out the bowls for corn tortillas filled with grilled zucchini, black beans, and a drizzle of spiced peanut sauce.
Asian Noodle Salad
Use rice noodles instead of rice, and include shredded cabbage, snap peas, and a spicy peanut sauce for a refreshing salad.
Stuffed Bell Peppers
Fill halved bell peppers with a mix of the roasted vegetables, rice, and tofu, topped with peanut sauce before baking.
Tofu Skewers with Peanut Dipping Sauce
Cube the tofu and alternate it on skewers with bell peppers and onion, grill or roast, and serve with peanut sauce for dipping.
