Roasted Tofu Veggie Bowl with Creamy Sunflower Sauce

ByRachael Ajmera, MS, RD Updated
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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 definitely 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 cleanup 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 flavor 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 butter – Creates a creamy, nutty base for the sauce
  • Cilantro – Optional, but brings a bright, fresh finish to the bowl
  • Roasted Tofu Veggie Bowl with Sunflower Sauce
  • Roasted Tofu Veggie Bowl with Sunflower Sauce

Ingredient substitutions

  • Broccoli – Swap for cauliflower, Brussels sprouts, or green beans for a different flavor and texture.
  • Bell pepper – Use any color bell pepper, or substitute zucchini, mushrooms, or snap peas instead.
  • Carrots – You can replace the carrots with sweet potatoes, butternut squash, or parsnips for a similar touch of natural sweetness.
  • Tofu – If you’re not a fan of tofu, try adding tempeh, edamame, or chickpeas instead.
  • Soy sauce – Use tamari for a gluten-free option or coconut aminos for a slightly sweeter flavor.
  • Sunflower butter – Tahini, almond butter, peanut butter, or cashew butter would all work well in the sauce, but will give a slightly different flavor profile.
  • Rice – Replace the rice with quinoa, farro, brown rice, or cauliflower rice, depending on your preferences.

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

  1. Press the tofu: Drain and press the tofu for 20-30 minutes to remove excess moisture. If needed, cook the rice and set aside.
  2. Prep the vegetables: Preheat the oven to 425° F and line two baking sheets with parchment paper. Spread the broccoli, bell pepper, and carrots on one baking sheet, drizzle with olive oil, and season with salt and pepper.
  3. Marinate the tofu: Whisk together the soy sauce, maple syrup, sesame oil, garlic paste, ginger paste, salt, and pepper. Cut the tofu into cubes, toss with the marinade, and let sit for 20-30 minutes.
  4. Bake everything: Arrange the tofu on the second baking sheet in a single layer. Roast the vegetables for 25-30 minutes and bake the tofu for 20-25 minutes, until golden and crisp.
  5. Make the sauce: Whisk together the sunflower butter, soy sauce, maple syrup, rice vinegar, garlic, ginger, and water until smooth. Adjust the consistency with additional water as needed.
  6. Assemble the bowls: Divide the rice among bowls and top with the roasted vegetables and tofu. Drizzle with the sunflower sauce and garnish with fresh cilantro before serving.

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
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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.
Course Main Course
Cuisine Fusion
Prep Time 1 hour
Cook Time 30 minutes
1 hour 30 minutes
Servings 4 servings
Calories 550kcal

Ingredients

  • 2 heads broccoli chopped (about 6 cups)
  • 1 medium red bell pepper chopped (about 1 1/2 cups)
  • 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)
  • 3 cups cooked basmati rice
  • salt and pepper to taste
  • 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 butter, soy sauce, maple syrup, rice vinegar, garlic, ginger, and water to make the sauce, adjusting the thickness with more water or sunflower 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.

Video

Nutrition

Calories: 550kcal | Carbohydrates: 62g | Protein: 22g | Fat: 26g | Fiber: 7g

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