These vegan tofu and quinoa bowls are a high protein plant-based meal idea, thanks to protein-rich tofu, edamame, and quinoa! These bowls are made using my baked marinated tofu. The miso soy sauce marinade doubles as a sauce to drizzle over the quinoa bowls! You’ll love the Asian-inspired flavors and how easy it is to make these grain bowls for lunch or dinner – enjoy warm or cold!

quinoa tofu bowl with cabbage, carrots, and edamame on a striped towel

Whoever said plant-based meals don’t have any protein hasn’t tried my vegan quinoa tofu bowls!

Thanks to some smart ingredient pairing, these quinoa bowls have about 30 grams of plant-based protein to keep you full and satisfied.

As a Registered Dietitian who follows a (mostly) plant-based diet, I rely on several sources of plant-based protein to meet my protein needs, including tofu, quinoa, and edamame.

When these foods are combined in a bowl with some crunchy veggies and an Asian-inspired sauce, you’ve got a yummy and filling meal! Learn how to perfectly cook quinoa on the stovetop in this post.

To ensure the tofu is extra flavorful, I used my baked marinated tofu for this recipe, with a miso soy sauce marinade.

Because tofu does not carry the same risk of pathogens and food poisoning as meat does, you can safely use the leftover marinade as a flavorful sauce to drizzle onto your quinoa bowls!

This recipe is vegan, dairy free, and can be easily made gluten free by using gluten free tamari instead of soy sauce in the marinade. It makes 3 servings.

quinoa tofu bowl ingredients measured out in bowls

Ingredients

Everything you need to make this recipe:

  • Tofu: Use firm or extra-firm tofu for this recipe. As I’ve noted in my tofu preparation guide, firm and extra firm tofu are best for marinating and for baking because they maintain their structure.
  • Quinoa: Quinoa is a pseudo-grain with a nutty, earthy flavor. It is higher in protein than most whole grains – one cup of cooked quinoa provides about 8 grams! If you’re new to quinoa, check out this post to learn how to cook quinoa like a pro. You can certainly swap the quinoa for another grain like farro or rice.
  • Edamame: Edamame refers to young green soy beans. Since edamame is a soy food, it’s an excellent source of plant-based protein! One cup of shelled edamame has almost 20 grams of protein. I use pre-cooked shelled edamame (found in the refrigerated section) or frozen shelled edamame.
  • Shredded carrots: Shredded carrots add color and crunchy texture, as well as plenty of vitamins and minerals.
  • Shredded red cabbage: Shredded cabbage is crunchy and slightly sweet, and a delicious flavor pairing with all the other ingredients in this grain bowl. I buy pre-shredded cabbage and carrots to cut down on prep time for this recipe!
  • Sesame seeds: These little seeds add a pleasant nutty flavor and more crunch to this quinoa bowl.
  • Miso soy sauce marinade: Reduced sodium soy sauce, rice vinegar, toasted sesame oil, white miso, maple syrup, ginger, and garlic.

Kitchen equipment needed

  • Cutting board
  • Chef’s knife, 6 or 8 inch
  • Shallow baking dish, or a large baggie for marinating the tofu
  • Baking sheet
  • Parchment paper
  • Saucepan
  • Measuring cups and spoons

Step-by-step instructions

tofu cubes marinating in a white baking dish
1. Marinate the tofu in a shallow baking dish or baggie, ideally for one hour or more to maximize flavor. When you remove the tofu to bake it, save the marinade to use as a sauce.
marinated baked tofu cubes on a parchment paper lined baking sheet
2. Bake the marinated tofu on a parchment paper lined baking sheet for about 20 minutes.
cooked white quinoa in a stainless steel saucepan
3. Cook quinoa on the stovetop until fluffy. Fluff it with a fork and set aside.
quinoa and tofu bowl assembled with veggies, edamame, and sesame seeds
4. Assemble the quinoa bowls with the baked tofu, edamame, shredded carrots, shredded cabbage, and a sprinkle of sesame seeds. Generously drizzle the reserved marinade over everything as a sauce!

If you love this recipe, you’ll also want to try my vegetarian fried rice with leftover rice and my peanut tofu bowls!

Storage

This quinoa tofu bowl is ideal for meal prepping, because it tastes good warm or cold.

I like to toss all the leftovers together in a big bowl to make it into more of a tofu quinoa salad.

Store the leftovers in an airtight container in the fridge for up to 5 days. Enjoy cold from the fridge, or pop it in the microwave to heat it up until warm.

Quinoa nutrition benefits

Whether or not you follow a plant-based diet, quinoa is a super nutritious food to include in your diet.

Compared to other whole grains, quinoa is higher in protein – one cup of cooked quinoa has about 8 grams!

In addition to protein, one cup of quinoa has the following nutrients:

  • 5.2 grams of dietary fiber (19% of your daily needs)
  • 2.8 mg iron (16% of your daily needs)
  • 2.02 mg zinc (18% of your daily needs)
  • 77.7 mcg folate (19% of your daily needs)
  • 0.198 mg thiamin (16% of your daily needs)
  • 0.204 mg riboflavin (16% of your daily needs)
  • 0.228 mg vitamin B6 (13% of your daily needs)

quinoa tofu bowl with cabbage, carrots, and edamame with a silver spoon, surrounded by small bowls with some ingredients

Tofu nutrition benefits

Tofu, made from soy, is a super healthy food! Soy products are complete proteins, meaning they have all 9 essential amino acids.

A three ounce serving of extra-firm tofu provides:

  • 8 grams of plant-based protein
  • 200 mg calcium (15% of your daily needs)
  • 1.4 mg iron (8% of your daily needs)
  • 1 gram dietary fiber (4% of your daily needs)

Let me know if you love this post by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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quinoa tofu bowl with cabbage, carrots, and edamame on a striped towel

Protein-Packed Vegan Tofu Quinoa Bowls

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  • Author: Alex Aldeborgh, RD
  • Prep Time: 10 minutes
  • Marinating Time: 1 hour
  • Cook Time: 20 minutes
  • Total Time: 1 hour 30 minutes
  • Yield: serves 3
  • Category: main dish
  • Method: stovetop, oven
  • Cuisine: Asian-inspired
  • Diet: Vegan
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Description

These vegan tofu and quinoa bowls are a high protein plant-based meal idea, thanks to protein-rich tofu, edamame, and quinoa! These bowls are made using my baked marinated tofu. The miso soy sauce marinade doubles as a sauce to drizzle over the quinoa bowls! You’ll love the Asian-inspired flavors and how easy it is to make these grain bowls for lunch or dinner – enjoy warm or cold!


Ingredients

Scale
  • 1 cup quinoa, uncooked
  • 1 cup shelled edamame, pre-cooked or frozen and defrosted
  • 2 cups shredded carrots
  • 2 cups shredded red cabbage
  • 1 tbsp toasted sesame seeds

Baked marinated tofu

  • 1 block tofu, firm or extra-firm, drained and pressed
  • 1/4 cup + 1 tbsp reduced sodium soy sauce
  • 2 tbsp rice vinegar
  • 2 tbsp toasted sesame oil
  • 1 tbsp white miso
  • 1 tbsp maple syrup
  • 1/2 inch piece of ginger, grated (or 1/4 tsp dried ginger)
  • 1 clove garlic, grated (or 1/4 tsp garlic powder)


Instructions

  1. Prep the marinade and tofu: In a small bowl, whisk together soy sauce, rice vinegar, toasted sesame oil, miso, maple syrup, ginger, and garlic until smooth with no lumps.
  2. Cut the tofu into cubes. Place the tofu cubes in a single layer in a shallow baking dish or in a ziplock baggie.
  3. Pour the marinade over the tofu so each piece is coated. Set the tofu in the fridge to marinate, ideally for an hour or more. Flip the tofu over once or twice so it is evenly marinated.
  4. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
  5. Place the marinated tofu cubes on the baking sheet, with an inch or two between each piece. Bake for 20 minutes, until the edges are deeply golden brown. Reserve the leftover marinade in the baking dish to use as a sauce.
  6. Cook quinoa on the stovetop for 12-15 minutes until fluffy. Fluff with a fork and set aside until the tofu is done cooking.
  7. Assemble your bowls: Add a few scoops of quinoa to the base of your bowls, then top with some tofu, shredded carrots, shredded cabbage, and a sprinkle of sesame seeds.
  8. Drizzle a generous amount of leftover marinade over the bowls and toss it up.
  9. Enjoy warm or cold!

Notes

This quinoa tofu bowl is ideal for meal prepping, because it tastes good warm or cold.

I like to toss all the leftovers together in a big bowl to make it into more of a tofu quinoa salad.

Store the leftovers in an airtight container in the fridge for up to 5 days. Enjoy cold from the fridge, or pop it in the microwave to heat it up until warm.