Peanut Tofu Quinoa Wild Rice Bowl

Peanut Tofu Quinoa Wild Rice Bowl is loaded with crunchy quinoa, wild rice, colorful veggies, baked tofu, and tossed in a light peanut dressing. It’s full of flavor and perfect for when you crave something healthy and fresh. It’s also a great gluten-free and vegan option as well!

This tofu bowl is one of my daughter’s and my favorite meals of all time, and it’s on our regular lunch and dinner rotation. We love to play around with combinations of different healthy bowls, and this was one was a winner. It’s a simple, fresh meal that doesn’t require a lot of prep time, and one I feel good about feeding my family.

Why You’ll Love This Recipe

Fresh ingredients – Only use whole ingredients

Loaded with protein – Tofu and quinoa are great sources of healthy protein

Fiber to fill you up – Loads of fiber from the veggies and wild rice

What’s in Peanut Tofu Quinoa Wild Rice Bowl 

• Broccoli – chopped into small pieces
• Shredded carrots
• Purple cabbage
• Quinoa – cooked ( If I’m in a pinch, I buy the microwavable pouches. Seeds of Change is my favorite, but most grocery chains have their version like my local Kroeger’s Simple Truth organic brand).
• Wild Rice
• 1 package of extra firm tofu
• 1 tbsp cornstarch
• 1 tbsp hoisin sauce
• Lemon juice 
• Lime juice
• Sea Salt
• Olive oil
• chili flakes
• Sauce
• Peanut butter
• Sesame Oil
• Lime Juice
• Soy Sauce or tamari
• Ground ginger (or fresh ginger)
• Honey or maple syrup
• Garlic clove (minced)
• Optional: sesame seeds, garnish with cilantro

Instructions Peanut Tofu Quinoa Wild Rice Bowl

• Place the broccoli on a sheet pan and drizzle with olive oil, chili flakes, and salt (leave off the chili flakes if you don’t want the heat) and roast at 400 for 15 minutes
• In a small bowl, slice the cabbage into thin slices and using a fork, toss it with lime juice, lemon juice, and salt and set aside
• Make the peanut sauce by whisking together the honey, sesame oil, ginger, lime juice, peanut butter, and soy sauce until fully combined
• Place the tofu on top of a dish towel and then another towel over the top. Place a heavy object like a frying pan over the top – this will help to drain the water
• Slice the tofu into 1″ horizontal pieces and sprinkle the cornstarch and soy sauce on top, flip to coat both sides.
• In a large skillet, heat the olive oil over medium heat and place the tofu slices into the pan. Cook on each side for 2-3 mins or until golden brown.
• Add the veggies, rice, and quinoa to the bowl, and then place tofu slices on top, and either toss the dressing into the ingredients or drizzle over the top

Variations

Add crushed peanuts or other nuts

If you don’t love tofu, use shredded chicken

If you’re short on time, use fresh broccoli instead of roasting it. You can also steam it or microwave it for about five minutes

Swap out wild rice for brown rice

Swap out rice or quinoa for rice noodles

How to cook plain tofu?

I use pre-baked, seasoned tofu that I find at my local grocery store, however, it’s easy to make your own! After draining the water, toss the tofu with soy sauce, honey, and a pinch of cornstarch, and bake on a greased baking sheet at 400 for 10-15 minutes.

How Do you get the moisture out of tofu?

Put the tofu on a plate with a dishcloth or paper towels underneath it, then cover with another cloth. Place a heavy object (like a large skillet) on top and sit for about an hour so all of the water is drained.

Peanut Tofu Quinoa Wild Rice Bowl

Loaded with crunchy quinoa, wild rice, colorful veggies, baked tofu, and tossed in a light peanut dressing

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Prep Time 30 minutes mins

Course Main Course

Cuisine Thai

Servings 4

Ingredients

  

1x2x3x

• 2 cups Broccoli – chopped into small pieces
• 2 cups Shredded carrots
• 2 cups Thinly sliced Purple cabbage
• 2 cups Quinoa – cooked
• 2 cups Wild Rice
• 1 package Baked tofu or uncooked extra firm
• 1 tsp Lemon juice
• 1 tsp Lime juice
• Sea Salt
• 1 tbsp Olive oil
• chili flakes
• SAUCE
• 2 tbsp Peanut butter
• 1 tsp Sesame Oil
• squeeze Lime Juice
• 2 tbsp Soy Sauce or tamari
• ¼ tsp Ground ginger
• 1 tbsp Honey or maple syrup
• 1 Garlic clove minced
• Optional: sesame seeds

Instructions

 

• If using uncooked tofu – place a dish towel on a plate. Remove tofu from package and set on top of the towel. Place another towel over the top and then something heavy like a frying pan, and let sit for 30 mins to an hour (the longer the better)
• Heat the oil over a large skillet over medium heat. Slice the tofu into 1 inch thick horizontal slices and and add to a shallow baking dish. Sprinkle cornstarch and soy sauce over top and then flip to coat both sides. Add the tofu to the pan and allow to cook 2-3 mins on each side until it's golden brown and then remove from pan.
• Place the broccoli on a sheet pan and drizzle with olive oil, chili flakes, and salt (leave off the chili flakes if you don't want the heat) and roast at 400 for 15 minutes.
• In a small bowl, slice the cabbage into thin slices and using a fork, toss it with lime juice, lemon juice, and salt and set aside
• Make the peanut sauce by whisking together the honey, sesame oil, ginger lime juice, peanut butter, and soy sauce until fully combined
• Add the veggies, rice, and quinoa to the bowl, place tofu slices on top, and drizzle with peanut sauce

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