Vegan Tofu Edamame Buddha Bowl
This vegan Buddha bowl contains tofu, edamame, rice, cabbage, and carrots for a tasty and healthy meal that's high in vegetable protein and perfect for meal prep. features vegan, can be gluten, nut and oil free27 grams of protein and 13 grams of fiber per servingcan be packaged in advance or components can be prepared […]

This vegan Buddha bowl contains tofu, edamame, rice, cabbage, and carrots for a tasty and healthy meal that's high in vegetable protein and perfect for meal prep.

Bowl of cabbage, rice, tofu, carrot, edamame.  Topped with a creamy peanut sauce.


  • vegan, can be gluten, nut and oil free
  • 27 grams of protein and 13 grams of fiber per serving
  • can be packaged in advance or components can be prepared in advance for quick and healthy meals
  • amazing, tasty and versatile sauce - double and use for other dishes too!

Ingredient Notes

Ingredients labeled for making an edamame tofu buddha bowl.
  • Tofu - use firm or extra-firm tofu, I haven't pressed it before but pressing will give a better result - find instructions on how to squeeze the tofu here
  • almond butter - can be replaced with peanut butter or for a nut-free option, sunflower seed butter or Wowbutter
  • Edamame - for convenience, I like the frozen and peeled edamame here
  • cabbage - red cabbage and collard greens can be used interchangeably
  • rice - I used brown rice but white rice or quinoa work just as well

The complete list of ingredients and quantities can be found in the recipe card below.

Step by step instructions

Before you start: Preheat the oven to 400 F. If you don't have cooked rice on hand, start cooking it now according to the package directions.

Step 1. Cube the tofu then place in a bowl and run with the soy sauce, pepper and garlic powder.

Line a baking sheet with parchment paper (or use a little non-stick cooking spray) then place the tofu on the baking sheet and bake for 30 minutes, turning once halfway through cooking.

Step 2. make the roasted cabbage placing the sliced ​​cabbage on a baking sheet, sprinkling with salt and pepper and roasting for 30 to 40 minutes until it begins to brown and crisp.

It can go in the oven at at the same time as the tofu.

Quick Note: If you don't have cooked edamame on hand, toss it after you've put everything in the oven. It will only take a few minutes to cook.

Roasted red cabbage on a baking sheet.

Step 3. Make the sauce by whisking all the ingredients together in a jar or bowl until completely smooth and creamy.

I like to use a resealable jar so I can shake it to combine everything.

Step 4. Assemble 4 bowls or containers and divide the edamame, carrot, rice, cabbage and tofu between them.

Bowl of rice, carrot and edamame sitting next to a baking sheet of tofu.

Garnish the bowls with the sauce and enjoy!

Pour the sauce by hand over a colorful bowl of rice, tofu and vegetables.


  • Tofu can be replaced with tempeh or another protein of choice. Give that marinated tempeh A try!
  • Edamame can be replaced with chickpeas.
  • If you do not have carrots in hand, thinly sliced ​​red pepper makes a good alternative.
  • For more vegetables, add up to 1 cup of steamed broccoli per bowl.
  • Brown rice can be replaced with quinoa or for a low carb bowl, use cauliflower rice.
  • For alternative sauces, try that peanut sauce or that coconut peanut sauce.
  • Nut-free option: Substitute sunflower seed butter or Wowbutter for the almond butter.
  • Gluten free option: Make sure to use gluten-free tamari instead of soy sauce.
Colorful bowl of rice, tofu, edamame, cabbage and grated carrot.


  • To reduce the preparation time, one of the bowl components can be made in advance and stored separately for up to 5 days in the refrigerator.
  • Yes store the assembled bowls, I suggest storing the sauce separately until ready to serve. The assembled bowls keep 5 days in the refrigerator.
  • The sauce can be prepared in advance and kept in the refrigerator for up to 1 week. It will thicken in the refrigerator, you may need to adjust the consistency with a little water after storage.

Did you make this recipe? Click here to leave a comment!




For the baked tofu

  • 1 wrap firm or extra-firm tofu
  • 2 tbsp soya sauce or gluten-free tamari
  • 2 teaspoons garlic powder
  • 1 teaspoon black pepper

For the almond satay sauce

For the bowls

  • 2 cups cooked peeled edamame (1/2 one cup per bowl)
  • 1 red or medium green cabbage, roughly sliced ​​(1-2 cups per bowl)
  • 4 medium carrots, grated (1 carrot per bowl)
  • 2 cups cooked brown rice (1/2 cup per bowl)


  1. Preheat the oven to 400 F.
  2. If you don't have cooked rice on hand, start preparing it now according to the package directions. Depending on the type of rice used, it may take up to 45 minutes to cook it.
  3. To make the tofu, cut into cubes and mix with soy sauce or tamari, black pepper and garlic powder. Prepare a baking sheet by lining it with parchment paper or a silicone baking mat or by using non-stick cooking spray. Place the tofu cubes on the platter and bake for 30 minutes, turning once halfway through cooking.
  4. To make the roasted cabbage, place the sliced ​​cabbage on a large baking sheet or two small in a single layer. Sprinkle with salt and pepper and roast in the oven for 30 to 40 minutes until it begins to brown and crisp. It can go in the oven along with the tofu.
  5. If you don't have cooked edamame on hand, toss it after you've put everything in the oven. Cook according to package directions. It will only take a few minutes. Once cooked, set it aside until you are ready to assemble the bowls.
  6. To prepare the sauce, whisk the ingredients for the sauce in a jar or container or add them to a jar with a lid and shake vigorously until smooth and creamy.
  7. Divide the cooked rice, grated carrot, cabbage, tofu and edamame among 4 bowls or in storage containers. Finish with the sauce and serve immediately or store in the refrigerator for up to 5 days (see storage notes).


  • To reduce the preparation time, one of the bowl components can be made in advance and stored separately for up to 5 days in the refrigerator.
  • Yes store the assembled bowls, I suggest storing the sauce separately until ready to serve. The assembled bowls keep 5 days in the refrigerator.
  • The sauce can be prepared in advance and kept in the refrigerator for up to 1 week. It will thicken in the refrigerator, you may need to adjust the consistency with a little water after storage.
  • Can be enjoyed cold or reheated in the microwave until reheated to your preference.


  • Portion: 1 bowl
  • Calories: 524
  • Sugar: 16 grams
  • Sodium: 567 mg
  • Fat: 17 grams
  • Carbohydrates: 71 grams
  • Fiber: 13 grams
  • Protein: 27 grams

Keywords: tofu buddha bowl, edamame buddha bowl

Originally published Jan 6, 2019. Updated Nov 9, 2020 with new photos and text.

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Drink Water. Consider water as one of the central components to your diet. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

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Try not to think of certain foods as “off-limits. ” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.

Think smaller portions. Serving sizes have ballooned recently, particularly in auberges. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. Visual cues can help with portion sizes—your serving of meat, fish, or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model saine eating vêtements. Eating in front of the TV or computer often leads to mindless overeating.

Chew slowly. Take time to chew your food and enjoy mealtimes, savoring every biroute. We tend to rush though our meals, forgetting to actually taste the flavors and feel the compositions of our food. Reconnect with the joy of eating.

Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

Eat breakfast, and eat smaller meals throughout the day. A saine breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day ( rather than the standard three grande meals ) keeps your energy up and your metabolism going.

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Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.

Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add saine sweetness to your meals and reduce your cravings for other sweets.

Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

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Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different céréales to find your favorites.

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Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to cent pour cent.

Avoid refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

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Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts ( like almonds, hazelnuts, and pecans ), and seeds ( such as pumpkin, sesame ). Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce force mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Try different variétés of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new possibilités for healthy mealtimes. Beans : Black beans, navy beans, garbanzos, and lentils are good possibilités. Nuts : Almonds, walnuts, pistachios, and pecans are great choices. Soy products : Try tofu, soy milk, tempeh, and veggie burgers for a change.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole céréales, and vegetables. Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

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Dairy : Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese. Vegetables and greens : Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms. Beans : For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole céréales, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your saine diet—sugar and salt.

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips : Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit ! Try sparkling water with lemon or a splash of fruit juice. Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.


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