hands holding bowl of tofu, quinoa, roasted veggies, and peanut sauce

Peanut Tofu Quinoa Bowls {GF + Vegan}

Crisp tofu, fluffy quinoa, and roasted vegetables topped with a delectable peanut sauce. This healthy grain bowl is vegan, gluten-free and the best for lunches on the go or weeknight meals!
Course Dinner, Lunch
Cuisine Asian, Gluten Free, Vegan, Vegetarian
Keyword how to cook quinoa, how to roast veggies, spicy peanut sauce, tofu bowl recipes, tofu recipes
Prep Time 30 minutes
Cook Time 35 minutes
Total Time 1 hour 5 minutes
Servings 4 servings
Calories 454kcal
Author Amanda


Peanut Sauce:

  • 5 Tablespoons low sodium soy sauce can substitute with coconut aminos or tamari to make gluten free
  • 1/2 cup creamy peanut butter
  • 2 teaspoons sesame oil
  • 1 Tablespoon rice vinegar
  • 1 Tablespoon honey can substitute with maple syrup or agave for vegan version
  • 1-2 teaspoons red chili flakes optional
  • 1 garlic clove minced
  • 1/2 inch-knob ginger peeled and minced
  • 2-3 Tablespoons hot water
  • cornstarch optional; see notes

Roasted Vegetables:

  • 1/2 medium red onion sliced
  • 3 carrots cut into 1.5 inch sticks; quartered
  • 1 cup broccoli florets
  • 1 red pepper sliced
  • 1/2 cup snap peas or snow peas
  • 2 Tablespoons coconut oil melted
  • salt and pepper to taste
  • 1 cup uncooked quinoa
  • 1 block extra firm tofu

Optional Toppings:

  • chopped peanuts
  • chopped cilantro


  • Preheat oven to 425 degrees Fahrenheit
  • Press tofu: remove from package and wrap in paper towels. Sandwich between two plates and place a heavy object on the top plate. Let rest for 10 minutes.

To Make Sauce:

  • In a small mixing bowl, add all ingredients for peanut sauce minus water. Whisk together. Add warm water starting with 2 Tablespoons and add more if needed until the consistency is reached. If sauce gets too watery, you can add some cornstarch.

To Make Tofu:

  • Once tofu is pressed, cut into uniform cubes and place in mixing bowl. Add about 1/4 of the peanut sauce and mix using a rubber spatula. Let marinate for about 10 minutes.
  • Heat about 1 Tablespoon of oil on nonstick pan or cast iron skillet over medium heat. Add tofu and cook about 2 minutes per side; until all edges are golden brown. Set aside.

To Make Vegetables:

  • Using the same mixing bowl from the tofu, add chopped veggies and mix with coconut oil, salt, and pepper.
  • Disperse onto a baking sheet and bake for 35 minutes, rotating the pan every ten minutes.

To Make Quinoa:

  • Rinse quinoa in a mesh strainer. Bring 2 cups of water to a boil and add quinoa. Reduce heat, cover with lid, and let simmer for 15 minutes.
  • Turn stove off and let quinoa sit covered for 10 minutes. Remove lid and fluff with a fork when done.

Assemble Bowls:

  • Add quinoa, tofu, and roasted veggies to a bowl. Top with peanut sauce, chopped peanuts, and cilantro.
  • Leftovers keep for about 5 days in the fridge.


Peanut sauce recipe was adapted from Life Made Sweeter
If sauce gets too thin by adding too much water, you can add 1-2 teaspoons of cornstarch to thicken it up.


Serving: 1serving (1/4 recipe) | Calories: 454kcal | Carbohydrates: 48.6g | Protein: 16g | Fat: 23.7g | Saturated Fat: 9g | Sodium: 795mg | Potassium: 767mg | Fiber: 7.2g | Sugar: 11.6g | Calcium: 8% | Iron: 30%