Tulo

High-Protein Vegan Buddha Bowl

Layering tofu, edamame, quinoa, and black beans in one bowl stacks up several plant proteins with different amino acid strengths, so the meal comes closer to a complete protein profile than any single ingredient could on its own, while pressing and roasting the tofu gives it a chewy, browned texture instead of the soft, watery texture raw tofu has straight from the package.

Prep
20 min
Cook
30 min
Total
50 min
Servings
4

Ingredients

Servings4
  • 14 oz block extra-firm tofu, pressed and cubed
  • 3 cups cooked quinoa
  • 1 1/2 cups black beans, cooked and drained
  • 1 cup edamame, shelled
  • 2 cups sweet potato, cubed
  • 2 cups broccoli florets
  • 3 tablespoons tahini
  • 2 tablespoons lemon juice
  • 1 tablespoon maple syrup
  • 1 clove garlic, minced
  • 3 tablespoons tamari or soy sauce
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 3 tablespoons hemp seeds

Nutrition per serving

Calories
1652
Protein
137g
Carbs
106g
Fat
84g

Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.

Need different units or a different yield? Try our Conversion Calculator →

Instructions

  1. 1Press the tofu for 15-20 minutes under a heavy object to remove excess water, then cut into 3/4-inch cubes.
  2. 2Preheat the oven to 400°F (200°C) and line two baking sheets with parchment paper.
  3. 3Toss the sweet potato cubes with 1 tablespoon of olive oil, the smoked paprika, and a pinch of salt. Spread on one sheet and roast for 25-30 minutes, flipping once, until browned at the edges.
  4. 4Toss the tofu cubes with 2 tablespoons of the tamari and the remaining 1 tablespoon of olive oil. Spread on the second sheet and roast for 20-25 minutes, flipping halfway, until firm and golden at the edges.
  5. 5Meanwhile, cook the quinoa according to package directions, or use 3 cups of leftover cooked quinoa.
  6. 6Steam the broccoli and edamame together in a steamer basket over simmering water for 4-5 minutes, just until the broccoli turns bright green and is fork-tender.
  7. 7Whisk together the tahini, lemon juice, maple syrup, minced garlic, the remaining 1 tablespoon of tamari, and 2-3 tablespoons of water until smooth and pourable.
  8. 8Divide the quinoa among four bowls and top with the roasted tofu, sweet potato, black beans, steamed broccoli, and edamame. Drizzle with the tahini dressing and sprinkle with hemp seeds.
How to Steam Vegetables

Tips & variations

  • Swap the tofu for an equal weight of tempeh for a firmer, nuttier bowl with slightly more protein per ounce.
  • Stir a spoonful of nutritional yeast into the dressing for a cheesy, umami boost without adding dairy.
  • Use pre-cooked, shelf-stable quinoa pouches to cut the prep time down to about 15 minutes total.
  • Double the tofu and edamame if the bowl is meant to be a post-workout meal rather than a lighter lunch.

Storage & reheating

Store each component in a separate airtight container in the refrigerator for up to 4 days; keep the dressing in its own jar for up to a week. Reheat the tofu, sweet potato, and quinoa in a skillet or microwave, then add the cold broccoli, edamame, and dressing just before serving so they stay crisp.

Tips from the Tulo kitchen

  • Freezing the tofu block whole before pressing and thawing it gives it a firmer, chewier, almost meaty texture once roasted.
  • Pressing tofu the night before and leaving it wrapped in the fridge saves time on busy weeknights.

FAQ

How much protein does this bowl actually have?

Each serving provides roughly 28-30 grams of protein from the combined tofu, edamame, quinoa, and black beans, which is comparable to a serving of chicken breast.

Is this a complete protein even though it's all plant-based?

Yes. Quinoa is already a complete protein on its own, and combining it with the soy-based tofu and edamame covers the full range of essential amino acids across the meal.

Can I substitute the tofu with something else?

Baked or air-fried tempeh works well as a direct swap and holds up better to reheating, since it has a firmer texture than tofu to begin with.

Is this bowl good for meal prep?

Yes. All the components hold up well refrigerated for several days when stored separately, making it easy to assemble fresh bowls throughout the week.

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