Rice+Tofu+Carrots+Peas+Red Onions+Brussels+Pecans+Apples+Cilantro=Happy.

This Tofu Bowl Hits Every Flavor Note—and Then Some

I love tofu! Whether it’s in sandwiches, stir-fries, or even whipped into a creamy chocolate pie, tofu is one of my favorite ingredients. In this vibrant, rainbow-colored meal, tofu takes center stage—bringing plant-based protein, gut-friendly fiber, and calcium in a guilt-free package.

Paired with a colorful medley of veggies—like carrots, Brussels sprouts, peas, apple, and red onion—this dish delivers a powerful mix of antioxidants, vitamin C, and heart-healthy fiber. A quick marinade of soy sauce, vinegar, and hoisin or peanut sauce infuses the tofu with rich, savory flavor—no long prep time needed.

Topped with crisp apple for natural sweetness, pecans for a dose of healthy fats, and a splash of lime and sriracha for a zingy, spicy finish, this bowl hits all the right notes: sweet, savory, spicy, and tangy. It’s a palate-perfect example of how whole foods can come together to boost your immunity, reduce inflammation, and support overall wellness—all in under 30 minutes.

Whether you’re fully plant-based or simply looking to eat more veggies, this colorful, satisfying dish makes healthy eating feel joyful and delicious.

Main Ingredients:

• 1 cup uncooked rice (brown or jasmine recommended)
• 1 block firm tofu, pressed and cubed
• 2 carrots, julienned or thinly sliced
• 1 cup peas (fresh or frozen)
• 1 small red onion, thinly sliced or diced
• 1 cup Brussels sprouts, halved

Toppings:

• ½ cup pecans, roughly chopped
• 1 apple, diced (Fuji or Honeycrisp)
• Handful fresh cilantro, chopped
• Lime juice & sriracha, to taste

Quick Marinade (fridge-ready): Whisk all contents in a large bowl.

• 2 tbsp soy sauce or tamari
• 2 tbsp rice vinegar or apple cider vinegar
• 2 tbsp hoisin sauce (or peanut, or honey, or maple syrup)
• 1 tsp sesame oil
• 1 tsp granulated garlic
• 1 tsp granulated onion
• Juice of ½ lime or 2 tbs of orange juice
• For heat: 1 tsp of sriracha
• Optional: grated ginger extra flavor

🔥 Method

1. Preheat oven to 415°F (210°C).
2. Cook the rice according to package instructions. Set aside when done.
3. Make the marinade:
   In a large bowl, whisk together all marinade ingredients until well combined.
4. Prep the tofu:
   Cut tofu into cubes, add to the marinade bowl, and gently toss to coat.
   Spread tofu onto half of a parchment-lined baking sheet.
   Bake for 15 minutes.
5. Prep the veggies while tofu is baking:
   Slice carrots, onions, and Brussels sprouts. Add them (along with peas) to the bowl with remaining marinade.
   Toss to coat. Season generously with granulated onion, garlic, and salt to taste if desired.
6. Roast veggies:
   After tofu has cooked for 15 minutes, remove the pan and add veggies to the other half.
   Return to oven and roast everything for another 15 minutes. (Optional: flip tofu once.)
7. Assemble your bowl:
   Layer rice, roasted tofu, and veggies into a bowl or plate.
   Top with fresh apple, pecans, cilantro, and a squeeze of lime.
   Add sriracha to taste.
8. Serve & enjoy! 🌈