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Grilled Tofu Buddha Bowl with Roasted Veggies & Lemon-Tahini Dressing

Bring together colourful vegetables, protein-rich tofu, hearty whole grains, and a creamy lemon-tahini dressing in this nourishing Grilled Tofu Buddha Bowl. This flexible recipe is an easy way to create a balanced, satisfying meal that can be adapted based on your tastes, energy levels, and what you have on hand.
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Course: Dinner, Lunch
Keyword: fresh, Quick prep, vegan

Ingredients

Basmati Rice

  • 1 cup basmati rice
  • 1 ½ - 2 cups of water
  • ½ tsp of salt
  • ½ tsp of oil or butter (optional)

Tofu (Roasted or Grilled)

  • 1 block extra-firm tofu pressed
  • 2 tbsp tamari or soy sauce
  • 1 tbsp olive oil
  • 1 tbsp maple syrup
  • 1 tsp smoked paprika
  • 2 cloves fresh garlic, minced (or 1 teaspoon dry, garlic powder)

Roasted Vegetables

  • 5 large carrots sliced into fries
  • 3 sweet potatoes sliced into fries
  • 2 red bell peppers quartered
  • 1 large sweet onion quartered
  • 3 cloves garlic peeled
  • 1 tsp oregano
  • ½ tsp salt
  • ½ tsp pepper
  • 2 tbsp olive oil

Lemon Tahini Dressing

  • 1/3 cup tahini sesame seed paste
  • Juice from 1 lemon (~3 tbsps)
  • 1 tbsp maple syrup
  • 1 clove garlic
  • Warm water to thin

Additional Ingredients

  • Fresh greens of choice - like spinach or kale (optional)
  • Fresh Vegetables of choice - like cabbage, carrot, or cucumber (optional)
  • Proteins of choice - like cooked black beans, chicken or shrimp (optional)

Instructions

Basmati Rice

  • All the rice, water, salt, and (optional) butter or oil to a pot and cover with a tight lid.
  • Bring to boil, reduce heat and let sit covered for 5 minutes
  • Use a fork to gently fluff the rice

Tofu (Roasted or Grilled)

  • Drain the tofu and press it for 20–30 minutes to remove excess moisture (wrap in a clean towel and place something heavy on top).
  • Cut into 1–1½‑inch slabs or cubes, depending on preference.
  • Whisk all marinade ingredients together in a shallow bowl or container.
  • Add the tofu and gently turn to coat all sides.
  • Marinate for at least 20 minutes, or up to 24 hours in the fridge (longer = more flavour).
  • If marinating longer than 30 minutes, turn the tofu once to ensure even absorption.
  • Cooking Option 1: Grill the Tofu (best for smoky flavour): heat grill to medium‑high (about 400–425°F / 205–220°C). Oil the grill grates well to prevent sticking. Remove tofu from marinade, letting excess drip off. Grill for 5–7 minutes per side, brushing lightly with leftover marinade. Flip carefully once golden grill marks form. Tofu is done when heated through and lightly charred.
  • Cooking Option 2: Roast the Tofu: Preheat to 425°F (220°C). Line a baking sheet with parchment or lightly oil it. Arrange tofu in a single layer with space between pieces. Roast for 25–30 minutes, flipping halfway through. Optional: brush with extra marinade after flipping. Tofu should be golden, firm on the edges, and slightly crisp outside.

Roasted Vegetables

  • Position racks in top and bottom thirds of oven and place two large rimmed baking sheets in oven while preheating.
    • Heating baking sheets before adding vegetables helps develop a golden colour.
  • Preheat oven to 400°F.
  • Toss all ingredients in a large bowl until vegetables are evenly coated with oil.
  • Carefully remove hot baking sheets from oven.
  • Tumble vegetables onto sheets and spread evenly.
  • Roast 25–35 minutes, switching trays halfway through roasting, until vegetables are tender and golden.

Lemon Tahini Dressing

  • Whisk tahini (sesame seed paste), lemon juice, maple syrup, garlic and warm water all together until smooth.

Buddha Bowl Assembly

  • Assemble bowls by combining the pre-cooked rice, vegetables, tofu, and dressing.
    • Can substitute or add any other desired ingredients.

Notes

Recipe provided by Laura Kalina, RD, InspireHealth.
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