Miso Tofu Bowl
This miso tofu bowl is a plant-based twist on my family’s favorite salmon version. Extra-firm tofu cubes are baked in a savory-sweet miso glaze until golden, then served over rice with crunchy veggies. A quick, nourishing dinner in just 30 minutes.
4 bowls
Calories: 291kcal
Ingredients
For the tofu and glaze:
- 1 block 14 oz extra-firm tofu, pressed and cut into cubes
- 2 tbsp miso paste white for mild, red for deeper flavor
- 2 tbsp soy sauce or tamari
- 2 tbsp lemon juice or rice vinegar for a more traditional flavor
- 1 tbsp maple syrup keeps it vegan
- 1 tsp fresh ginger grated
- 1 tsp toasted sesame oil
- 1 tbsp extra virgin olive oil
For serving:
- 3 cups cooked rice jasmine, brown, or quinoa
- Fresh veggies cucumber, shredded carrots, avocado, steamed broccoli
- Optional toppings: sesame seeds spicy cashew dressing, pickled red onions, furikake, etc.
Instructions
- Press tofu: Wrap tofu in a clean towel, place a heavy pan on top, and let sit 20 minutes to remove excess water.
- Make the glaze: In a bowl, whisk miso paste, soy sauce, lemon juice, maple syrup, ginger, sesame oil, and olive oil until smooth.
- Toss tofu: Gently coat tofu cubes in half the glaze.
- Bake: Arrange tofu on a parchment-lined baking sheet. Roast at 400°F for 20–25 minutes, flipping halfway, until golden and slightly crisp.
- Assemble bowls: Divide rice into 4 bowls, top with baked tofu, and add fresh veggies.
- Finish & serve: Drizzle with the reserved glaze. Add sesame seeds, spicy cashew dressing, or pickled onions if you like.
Notes
Storage: Keep leftover tofu and rice in separate airtight containers in the fridge for up to 4 days.
Reheating: Warm tofu in the oven at 350°F for 8–10 minutes to keep it crisp.
Air fryer option: Air fry tofu cubes at 375°F for 15–18 minutes, shaking halfway.
Make ahead: The glaze can be made up to 5 days ahead.
Protein swaps: Use the same glaze with salmon, shrimp, or even roasted vegetables.
Nutrition
Calories: 291kcal | Carbohydrates: 44g | Protein: 14g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 7mg | Sodium: 1218mg | Potassium: 257mg | Fiber: 1g | Sugar: 7g | Vitamin A: 38IU | Vitamin C: 3mg | Calcium: 223mg | Iron: 1mg