Sheet Pan Tofu Bowls Plant Based Vegan Recipe | Grateful Grazer (2024)

3.94 from 15 votes

Course: dinner, entree, lunch

Cuisine: vegan, vegetarian

Prep Time: 20 minutes minutes

Cook Time: 40 minutes minutes

Total Time: 55 minutes minutes

Sauce:

• ▢ ¼ cup grapeseed oil or cooking oil of choice
• ▢ 2 tablespoons cider vinegar
• ▢ 1 tablespoon soy sauce
• ▢ 1 tablespoon maple syrup
• ▢ 1- inch piece ginger, grated
• ▢ ½ teaspoon garlic powder
• ▢ ½ teaspoon cayenne pepper (optional for spicy flavor)

Sheet pan tofu:

• ▢ 1 14-ounce package extra-firm tofu, drained, pressed and cut into 16 pieces (see note)
• ▢ 6 carrots, chopped into 2-inch pieces (such as rainbow carrots, see note)
• ▢ 2 cups cauliflower florets

Bowls:

• ▢ 2 cups cooked farro
• ▢ 2 cups cooked red lentils
• ▢ Fresh basil
• ▢ Cilantro
• ▢ Chopped green onions
• ▢ Pumpkin seeds, toasted if desired (see note)
• ▢ Sesame seeds, black and white, toasted if desired (see note)

• Preheat oven to 450 degrees Fahrenheit and prepare a baking pan.

Prepare sauce:

• Whisk grapeseed oil, cider vinegar, soy sauce, maple syrup, grated ginger, garlic powder, and cayenne pepper (if using).

Prepare tofu:

• Put tofu pieces in large mixing bowl. Pour 2 tablespoons sauce into bowl and carefully mix with hands until evenly coated. (You may need to whisk the sauce each time before using to prevent separation.)

• Spread tofu pieces on baking pan and place on center rack of oven. Cook 10 minutes, or until bottom of tofu is golden and easily separates from baking pan with a spatula. Remove baking pan from oven, flip tofu pieces, and return to oven. Cook 10 additional minutes, or until both sides are golden in places.

• While tofu is cooking, put carrots and cauliflower in the same mixing bowl, and use hands to coat vegetables with remaining sauce from tofu.

• After tofu has been cooking for a total of 20 minutes, remove baking pan from the oven, stir in carrots and cauliflower, and return pan to oven. Cook 10 additional minutes, or until vegetables begin to soften.

• Remove baking pan from the oven, stir tofu and vegetables, and pour about half of the remaining sauce on top. Stir again and return baking pan to oven. Cook 10 additional minutes, or until carrots are fork-tender and tofu is browned and crispy on edges.

Prepare bowls:

• Mix cooked farro and lentils and divide between bowls. Place cooked vegetables and tofu in bowls and drizzle with remaining sauce. Garnish with basil, cilantro, green onions, pumpkin seeds, and sesame seeds, if desired.

Preparing tofu: Drain liquid from tofu container and wrap whole tofu block in paper towel. Put on a plate and place something heavy (such as a cast iron skillet) on top of the wrapped tofu top press out any remaining liquid. Wait at least an hour (refrigerate if you plan to press overnight), and then remove the paper towel and slice tofu into pieces.

Carrots: Cut carrots in half lengthwise and then cut into quarters to create 2-inch pieces. Use orange carrots if rainbow carrots aren’t available.

To cook lentils and farro: Rinse lentils and farro and place in separate pots. Fill pots with water to cover the lentils and farro. Bring each to a boil, and then reduce heat to medium. Cook 15 minutes, or until tender, drain excess water (if any) and remove from heat.

To toast seeds: Add to a hot, dry skillet and cook over medium heat, stirring constantly, 2 minutes, or until golden brown. Remove from heat immediately to prevent burning.

Gluten-free variation: Substitute gluten-free tamari or liquid aminos for soy sauce. Substitute quinoa for farro.

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Recipe inspired by and adapted from JoyFoodSunshine.