Lunch or dinner has never been easier or healthier with Tofu Veggie Grain Bowls, a high protein and low effort meal that nourishes and comforts!
Grains, protein, and veggies make for a well-rounded meal. It is a staple meal to customize and come back to multiple times throughout the week. It’s a good rule of thumb to plan healthy meals!
One of the best combinations of this type are these mouth-watering Tofu Veggie Grain Bowls using crisp roasted vegetables, succulent tofu, and fluffy quinoa topped with a homemade Greek yogurt lemon sauce!
The Secret is in the Sauce
While grains, veggies, and protein is the perfect meal, we need some flavor to bring it all together. A well seasoned sauce is the perfect accompaniment to any grain bowl!
This sauce in particular uses lemon zest, lemon juice, and whole roasted garlic for a bright and spicy punch. It is the most delicious way to add a punch to your grain bowl.
Ingredients in Tofu Veggie Grain Bowls
- ½ onion, sliced
- 1 small zucchini, sliced
- 1 orange bell pepper, diced
- 1 cup fresh green beans, sliced into 1-inch pieces
- ½ package tofu, pressed, drained, and diced
- 1 whole garlic bulb, halved
- 2 tablespoons olive oil
- 1 teaspoon cumin
- 1 teaspoon garlic powder
- ½ teaspoon turmeric
- Salt and pepper, to taste
- 1 cup cooked quinoa
For the Sauce:
- ½ cup plain Greek yogurt
- ½ teaspoon lemon zest
- 1 lemon, juiced
- Salt and pepper, to taste
How to Make Tofu Veggie Grain Bowls
Preheat the oven to 350 degrees F.
On a large sheet pan lined with parchment paper, add the veggies to one half of the pan. Add the tofu cubes and garlic bulb to the other half of the pan.
Drizzle the oil, cumin, garlic powder, turmeric, salt, and pepper over the tofu, veggies and garlic. Keep the garlic whole and halved through the middle, you will use it later in the sauce. Toss the veggies and tofu in the oil and seasonings, coating evenly.
Bake in a preheated oven for 30 minutes, tossing the veggies and tofu every 10 minutes or so.
Bake for a final 10 minutes to cook the veggies through and crisp up the tofu.
Meanwhile, make the quinoa.
When the veggies are done, remove the pan from the oven. Allow to cool slightly.
Lastly, make the sauce. Carefully squeeze the cooked garlic into a bowl. Add the Greek yogurt, lemon zest, juice, salt and pepper. Mix with the soft garlic until everything is well blended.
To serve, spoon a bed of quinoa into the bottom, followed by veggies and tofu, then finish with the sauce. Serve immediately.
Tofu Veggie Grain Bowls with Lemon Yogurt Sauce
Ingredients
- ½ onion sliced
- 1 small zucchini sliced
- 1 orange bell pepper diced
- 1 cup fresh green beans sliced into 1-inch pieces
- ½ package tofu pressed, drained, and diced
- 1 whole garlic bulb halved
- 2 tablespoons olive oil
- 1 teaspoon cumin
- 1 teaspoon garlic powder
- ½ teaspoon turmeric
- Salt and pepper to taste
- 1 cup cooked quinoa
- For the Sauce:
- ½ cup plain Greek yogurt
- ½ teaspoon lemon zest
- 1 lemon juiced
- Salt and pepper to taste
Instructions
- Preheat the oven to 350 degrees F.
- On a large sheet pan lined with parchment paper, add the veggies to one half of the pan. Add the tofu cubes and garlic bulb to the other half of the pan.
- Drizzle the oil, cumin, garlic powder, turmeric, salt, and pepper over the tofu, veggies and garlic. Keep the garlic whole and halved through the middle, you will use it later in the sauce. Toss the veggies and tofu in the oil and seasonings, coating evenly.
- Bake in a preheated oven for 30 minutes, tossing the veggies and tofu every 10 minutes or so.
- Bake for a final 10 minutes to cook the veggies through and crisp up the tofu.
- Meanwhile, make the quinoa.
- When the veggies are done, remove the pan from the oven. Allow to cool slightly.
- Lastly, make the sauce. Carefully squeeze the cooked garlic into a bowl. Add the Greek yogurt, lemon zest, juice, salt and pepper. Mix with the soft garlic until everything is well blended.
- To serve, spoon a bed of quinoa into the bottom, followed by veggies and tofu, then finish with the sauce. Serve immediately.
