This delicious and easy-to-make vegan buddha bowl is made with quinoa, air-fried tofu, roasted veggies, and tahini sauce.
My vegan buddha bowl can be one of your go-to weeknight dinners, or it can be made as a quick meal prep to eat on for lunches throughout the week.
I like my meals to be delicious while still being cheap and easy to make.
You can always count on me to provide you with meals that are healthy, flavorful, inexpensive, quick, and 100% vegan.
What is a Vegan Buddha Bowl?
There are many renditions of vegan buddha bowls out there, but the most important thing to keep in mind is that they are completely modifiable to whatever you like!
Just pick your favorite vegan protein, veggie, carb, fat, sauce, and BOOM. You've got a delicious vegan buddha bowl.
If you're stuck on what to choose, here are some ideas to get your creative chef juices flowing:
- Protein: tofu, tempeh, lentils, black beans, seitan, chickpeas, etc.
- Veggies: butternut squash, zucchini, potatoes, sweet potatoes, mushrooms, bell peppers, cucumber, carrots, tomatoes, eggplant, spinach, kale, mixed greens, arugula, brussels sprouts, etc
- Carb: quinoa, rice, barley, pasta, orzo, couscous, pita slices, etc.
- Fat: avocado, almonds, walnuts, cashews, olive oil, etc.
- Sauce: tahini sauce, pesto, hummus, vegan ranch, salsa, etc.
- Extras: cilantro, basil, parsley, hemp seeds, pumpkin seeds, nutritional yeast, etc.
As you can see, options are endless.
BUT since you're here, I'll give you my absolute FAVORITE vegan buddha bowl recipe that I make for myself and my family all the time. It simply checks all the boxes.
What is Tahini?
Tahini is the peanut butter of sesame seeds. In other words, it's a paste made from ground sesame seeds. It's a common ingredient in Mediterranean cuisine, and is used in foods like hummus and baba ganoush.
Tahini has a rich, nutty flavor and a creamy texture. It can be used as a condiment, sauce, or ingredient in cooking, and is also a good source of protein, fiber, and healthy fats.
As with natural peanut butter, tahini will require a thorough mixing when first opened as there is natural separation of the oil.
Can I Meal Prep a Vegan Buddha Bowl Ahead of Time?
Absolutely!
Here at Bites With Blair, I wholeheartedly believe in making life as easy as possible. If it's easier for you to prep the individual ingredients on Sunday and put them in separate containers to mix and match during the week, do that.
If you prefer to make a double, triple, or even quadruple batch of this recipe and put it in individual meal-sized containers in the freezer for quick meals whenever you want, go for it!
I've personally done both, and I'm all about the meal prep life.
If you're meal prepping this vegan buddha bowl, simply leave out the avocado and add it in after reheating the other components. It's as easy as that!
Can I Make Ingredient Substitutions for Allergies?
Luckily, this recipe is already nut-free, dairy-free, gluten-free, meat-free, and egg-free! Yay!
But if you're wanting to make it soy-free, you can substitute the tofu for another plant-based protein source like black beans, roasted chickpeas, or a chopped pea-based veggie burger patty. Yum.
If you have no issue digesting gluten, my seitan ground beef would also work great in a buddha bowl and it provides tons of protein.
The tahini comes from sesame seeds, so to make it sesame-free you would unfortunately be taking out a huge flavor component. However, you could still try pesto or vegan ranch as a sauce if you wanted to.
I haven't tried a different sauce on this myself, but as I stated before: vegan buddha bowls are super customizable! The kitchen is your oyster, my friend.
Equipment Used to Make This Vegan Buddha Bowl
I used an air fryer to cook the tofu, but if you don't have an air fryer, you could also bake the tofu in the oven. Make sure to first press excess water out of the tofu, mix with the spices, then bake at 400F for 30 minutes, flipping halfway.
The quinoa is made on the stove and the veggies are baked in the oven.
How Long Will a Vegan Buddha Bowl Last in The Fridge/Freezer?
You can put the tofu, quinoa, veggies, and tahini sauce in separate containers or combine them into one container and store in the fridge for 3-4 days. Keep the avocado separate until serving to keep it from turning brown.
The combined tofu, quinoa, veggies, and tahini sauce can be stored in the freezer for a month or longer. Simply thaw the container under hot running water and pop it in the microwave for 3 minutes, stir, then cook another 1-2 minutes. Then add the avocado.
Easy Clean-Up Tip
Use foil under the tofu in the air-fryer and parchment paper under the veggies in the oven for a quick and mess-free clean-up.
Recipe
Vegan Buddha Bowl
Ingredients
Buddha Bowl
- 1 block extra firm tofu
- 1 cup dry quinoa
- 1 18-oz bag frozen vegetables for roasting (I use a mix of brussels sprouts, butternut squash, and onion)
- 2 teaspoon minced garlic
- 1 tablespoon extra virgin olive oil
- ½ teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon oregano
- ½ teaspoon salt
- 2 avocados (diced)
Tahini Sauce
- ½ cup tahini
- 2 teaspoon minced garlic
- 2 tablespoon lemon juice (about 1 lemon)
- ½ teaspoon salt
- ¼ cup water (to thin)
Instructions
Buddha Bowl
- Preheat oven to 400°F.
- Open, drain, and press tofu in a tofu press or wrapped in a clean towel under a heavy item. Let tofu press for at least 10 minutes.
- Cook quinoa according to package instructions.1 cup dry quinoa
- Meanwhile, line a large baking sheet with parchment paper and add the frozen veggies, garlic, and olive oil and mix with your hands to coat the veggies in the oil. Bake for 30-40 minutes, flipping halfway, until the veggies are tender and golden brown.2 tsp minced garlic, 1 18-oz bag frozen vegetables for roasting , 1 tbsp extra virgin olive oil
- Chop tofu into cubes. Place chopped tofu, paprika, garlic powder, oregano, and salt into a mixing bowl and gently mix to coat the tofu. (Be gentle so that the tofu doesn't break apart.) Then place into the air fryer in a single layer and spritz with a small amount of olive oil (optional). Cook at 375°F for 15-20 minutes, flipping halfway. Depending on the size of your air-fryer, you may need to work in batches so that the tofu cooks in one layer instead of on top of one another. (Note: If you use super firm tofu instead of extra firm, you can reduce the cooking time of the tofu to 10 minutes!)1 block extra firm tofu, ½ tsp paprika, ½ tsp garlic powder, ½ tsp oregano, ½ tsp salt
- Assemble buddha bowls with quinoa, tofu, roasted veggies, and avocado. Make the tahini sauce and drizzle on top. Enjoy!
Tahini Sauce
- In a small bowl, combine tahini, garlic, lemon juice, salt. Mix with a fork until the sauce thickens. Then add water to thin and mix until smooth. Pour over buddha bowls and enjoy!½ cup tahini, 2 tsp minced garlic, 2 tbsp lemon juice, ½ tsp salt, ¼ cup water
Notes
- I prefer to use super firm tofu because there is little to no pressing needed. If you can't find that, the next best option is extra firm tofu. You'll have to drain the water and then press the tofu gently with a clean dish towel to remove excess water before using it.
- If your air fryer is on the smaller side but you want to save time, you can put in more tofu than one layer but you'll have to flip them a few times while cooking and add a few extra minutes to the cook time to get them more crisp.
- Keep minced garlic in your fridge so it's always available and you never have to cut it yourself!
Nutrition
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