Peanut Tofu Nourish Bowl

There’s something about a good nourish bowl that just hits — balanced, colorful, and actually satisfying. This Peanut Tofu Nourish Bowl is my go-to when I want something plant-based that still keeps me full for hours. It has that takeout-style flavor, but it’s made with simple, wholesome ingredients and comes together in your own kitchen — no sad desk lunch energy here.

Recipe from Sydney Navid, MS, RD @ MPM Nutrition

WHAT TO GRAB:

For the tofu and veggies

  • 16 ounces organic high-protein or extra firm tofu*

  • 2 teaspoons avocado or olive oil plus more

  • 1 heaping tablespoon coconut aminos or soy sauce

  • 1⁄2 teaspoon of salt plus more

  • 1/2-1 teaspoon garlic powder (optional)

  • ~1/2 tablespoon arrowroot powder or corn starch (optional but recommended for crispy tofu)

  • Veggies of your choice such as fresh/frozen broccoli florets, bok choy, cabbage, or green beans

*Tofu can be swapped for tempeh or cubed chicken

For the rice*

  • 1 cup jasmine or basmati rice*

  • 2 cups water

  • 1 teaspoon salt

  • 1 tablespoon olive oil

*Instead of rice, could use quinoa, forbidden/red/purple/brown rice, soba noodles or shirataki noodles

**Shortcut: use microwaveable or frozen rice

For the peanut sauce

  • 2 tablespoons creamy peanut butter*

  • 1 heaping tablespoon coconut aminos/soy sauce

  • 1 tablespoon rice vinegar

  • 1⁄2 teaspoon maple syrup

  • Sriracha to toaste (optional)

  • 1 tablespoon of water plus more as needed

    *Can sub peanut butter with tahini or almond butter

For the bowl

  • Optional sides/toppings: fresh or frozen shelled edamame, sliced persian cucumber, shaved carrots, chopped basil/mint, kimchi, furikake, sesame seeds

WHAT TO DO:

  • Prepare the tofu and veggies:

    • Preheat your oven to 400°F and line a large sheet pan with aluminum foil followed by parchment paper.

    • Drain the tofu and pat dry with a kitchen towel or paper towel. Then, cut the tofu into bite-sized cubes. Transfer to one half of the baking sheet.

    • Cut your veggies and transfer to the other half of the baking sheet.

    • Dress the tofu with 2 teaspoons of avocado or olive oil, 1 tablespoon coconut aminos and/or soy sauce, 1⁄2 teaspoon of salt, 1/2-1 teaspoon garlic powder (if using), and 1/2 tablespoon arrowroot (if using).

    • Dress the veggies with oil and salt.

    • Gently toss the tofu with your hands and spread in a single layer. Repeat with the veggies.

    • Bake for 25-30 minutes or until golden brown.

  • While the tofu roasts, cook the rice:

    • Place 2 cups of water in medium-sized pot and bring to a boil.

    • While the water heats up, place 1 cup of rice in a bowl or fine mesh sieve.

    • Rinse thoroughly with water and drain. Repeat 2-3 more times or until water runs more clear.

    • Carefully transfer the rinsed rice to the boiling water and add 1 teaspoon of salt and 1 tablespoon of olive oil. Stir. Cover the pot with a lid and cook on low for about 15 minutes.

    • Remove from the heat and let it sit covered for five more minutes before fluffing with a fork.

  • Make the peanut sauce:

    • In a small bowl, whisk together 2 tablespoons of peanut butter, 1 heaping tablespoon coconut aminos/soy sauce, 1 tablespoon rice vinegar, 1⁄2 teaspoon of maple syrup, and sriracha if using. Whisk well.

    • Add 1 tablespoon of water and whisk again.

    • If the sauce is too thick, add water 1 teaspoon at a time until it reaches your desired consistency. Taste and adjust for seasoning.

  • Assemble the bowl:

    • Add a scoop of rice to your bowl.

    • Top with tofu, veggies, and any additional sides or toppings.

    • Drizzle generously with peanut sauce. Enjoy!

Ready to break free from diet trends and finally take charge of your health? That's where MPM Nutrition comes in. Whether you're looking to transform your relationship with food, elevate wellness in the workplace, or create nutrition content that truly connects, we’re here to help.

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