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Many people believe that eating healthy is time-consuming and complicated, but this roasted tofu veggie bowl with sunflower sauce is proof that it doesn’t have to be. With a few simple ingredients and a little oven time, you can build a meal that tastes just as satisfying as something you’d order out.

What makes this bowl so special is the balance of textures and flavors. Roasted veggies are paired with golden tofu, piled over rice, and topped with a drizzle of savory sunflower sauce. It’s easy to make and endlessly customizable.

This roasted tofu veggie bowl is also a great reminder that healthy and flavorful meals don’t have to take hours. Most of the work happens on a pair of sheet pans, leaving you free to tidy up the kitchen or prep tomorrow’s lunch while everything roasts.

Roasted Tofu Veggie Bowl with Sunflower Sauce

Why you’ll love this recipe

Simple and hands-off, with minimal cooking and clean-up required
Packed with nutrient-dense, plant-based ingredients
Easy to customize by swapping in other veggies, grains, or proteins
Perfect for meal prep or enjoying right away
Features a bold and balanced favor profile

What you’ll need

Broccoli – Roasts into crispy, flavorful florets
Bell pepper – Adds sweetness and color
Carrots – Brings a natural sweetness
Rice – Serves as the base for the bowl
Tofu – Boosts the protein content
Olive oil – Helps the veggies caramelize in the oven
Soy sauce or tamari – Adds savory, umami depth to the tofu and sauce
Maple syrup – Balances the salty flavors with a touch of sweetness
Sesame oil – Gives the marinade a warm, toasty flavor
Garlic paste – Enhances the aroma
Ginger paste – Adds warmth and brightens the dish
Sunflower seed butter – Creates a creamy, nutty base for the sauce
Cilantro – Optional, but brings a bright, fresh finish to the bowl

Recipe tips

Press the tofu well to remove extra moisture and help it crisp up in the oven.

Prepare the tofu and sauce ahead of time for an easy weeknight meal.

Mix it up by experimenting with different veggies, grains, and proteins.

How to make this recipe

Drain and press the tofu for 20-30 minutes to remove excess moisture.
If you haven’t already, cook the rice and set it aside.
Preheat the oven to 425°F and line two baking sheets with parchment paper.
Spread the chopped broccoli, bell pepper, and carrots on one baking sheet, drizzle with olive oil, and season with salt and pepper.
In a bowl, whisk together the soy sauce, maple syrup, sesame oil, garlic paste, ginger paste, salt, and pepper to make the tofu marinade.
Cut the pressed tofu into cubes, add it to the marinade, and let it sit for 20-30 minutes, tossing occasionally so it absorbs the sauce.
Arrange the marinated tofu on the second baking sheet in a single layer.
Bake the tofu for 20-25 minutes and roast the veggies for 25-30 minutes, until everything is golden and crisp.
While they bake, whisk together the sunflower seed butter, soy sauce, maple syrup, rice vinegar, garlic, ginger, and water to make the sauce, adjusting the thickness with more water or sunflower seed butter as needed.
Assemble the bowls with rice, roasted veggies, and baked tofu, then drizzle generously with the sunflower sauce and garnish with fresh cilantro.

FAQ

Extra-firm tofu works best for roasting, but firm tofu can also be used. Make sure to press it well to remove excess moisture so that it crisps up better in the oven.

Yes! Sweet potatoes, zucchini, cauliflower, Brussels sprouts, or cherry tomatoes would all make great additions to this dish.

The roasted tofu and veggies can be stored in an airtight container in the fridge for 3-4 days. Keep the sunflower sauce separate until you’re ready to serve.

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Roasted Tofu Veggie Bowl with Sunflower Sauce

These tofu rice veggie bowls are a simple, flavorful, and customizable weeknight dinner loaded with roasted vegetables, crispy baked tofu, and a creamy sunflower sauce.

Prep Time 1

Cook Time 30

Servings 4 people

Ingredients

2 heads broccoli, chopped
1 medium red bell pepper, chopped
1 cup carrots, chopped
2 tbsp olive oil
1 14-oz block extra-firm tofu
1/4 cup soy sauce or tamari
1 tbsp maple syrup
1 tbsp sesame oil
1 tsp garlic paste (or sub 1 clove minced garlic)
1/2 tsp ginger paste (or sub 1/2 grated ginger)
salt
pepper
3 cups cooked rice
fresh cilantro (optional, for garnish)

Sunflower Sauce

1/3 cup sunflower butter
2 tbsp soy sauce
1 tbsp maple syrup
1 tbsp rice vinegar
2 cloves garlic, minced
1/2 tsp ginger paste (or sub 1/2 tsp grated ginger)
1/4 cup water

Instructions

Drain and press the tofu for 20-30 minutes to remove excess moisture.
If you haven’t already, cook the rice and set it aside.
Preheat the oven to 425°F and line two baking sheets with parchment paper.
Spread the chopped broccoli, bell pepper, and carrots on one baking sheet, drizzle with olive oil, and season with salt and pepper.
In a bowl, whisk together the soy sauce, maple syrup, sesame oil, garlic paste, ginger paste, salt, and pepper to make the tofu marinade.
Cut the pressed tofu into cubes, add it to the marinade, and let it sit for 20-30 minutes, tossing occasionally so it absorbs the sauce.
Arrange the marinated tofu on the second baking sheet in a single layer.
Bake the tofu for 20-25 minutes and roast the veggies for 25-30 minutes, until everything is golden and crisp.
While they bake, whisk together the sunflower seed butter, soy sauce, maple syrup, rice vinegar, garlic, ginger, and water to make the sauce, adjusting the thickness with more water or sunflower seed butter as needed.
Assemble the bowls with rice, roasted veggies, and baked tofu, then drizzle generously with the sunflower sauce and garnish with fresh cilantro.