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Home » Recipes » All the Vegan Lunch and Supper Recipes

published: Jan 25, 2021 · modified: Jun 7, 2022 by FreyaE · This post may contain affiliate links ·

How to Make a Quick and Easy Vegan Tofu Bowl

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Easy vegan tofu bowl. Crisp cubes of Tofu, raw veggies, a delicious spicy sauce and perhaps some noodles or rice: a Tofu Rainbow Bowl is really one of the most perfectly adaptable dishes ever!

Tofu Bowl with lots of fried veg and red cabbage
🡣 JUMP to RECIPE PIN the RECIPE
Jump to:
  • Try my other delicious vegan supper dishes
  • The connection between food and comfort
  • What is a Tofu Bowl?
  • 📋 Recipe
  • 💬 Comments

Try my other delicious vegan supper dishes

  • Easy and Delicious Cajun Tacos
  • Quick and Easy Tofu Bowl
  • Comforting vegan Shepherds Pie
  • Sag Aloo
  • Penne with Zucchini, Peas and Vegan Greek-style cheese

Food is the the ultimate comfort. Whether it's a bar of chocolate or a slice of cake, or a packet of your favourite crisps, when we need a big hug, it's often not our loved ones, but our most beloved food we throw ourselves towards. Here's my recipe for a hug in a bowl: a quick and easy rainbow velvet tofu bowl.

The connection between food and comfort

There is no doubt that food triggers a sense of well-being, albeit temporary. A study in Finland, from the Turku PET Centre revealed different brain patterns between a bland meal and a delicious meal. The brain releases opioid-like chemicals called Endorphins.

Interestingly, the brain released the same amount of chemicals, whether or not the meal was delicious or bland (but had the same calorific content), just in different concentration. A salty, stringy delicious pizza sends these opioid chemicals pouring out, so you instantly feel that "mmmmmmmm" feeling from the first bite. However, the bland, but no less calorific meal (for example, a protein drink), gradually releases the chemical, producing a more steady feeling of satiety. There is an ongoing study as to the connection between obesity and this flood of endorphins, and it will be interesting to see if this could have a positive affect on people with eating disorders (both over and under) in the future.

A tofu bowl with beansprouts and fresh veg

I fluctuate somewhere between the two: I am either pigging out on sweets or I'm trying to moderate by eating diet bars. When I'm busy writing or photographing, I like to prepare food that is going to keep me full and satisfied throughout the day, but I don't want an annoying sugar crash, and likewise, I don't want to start feeling ravenously hungry mid-shoot either.

What is a Tofu Bowl?

Tofu Bowls are such a perfect solution to that predicament, they are healthy but in no way do you compromise on taste or satiety of hunger. You can adapt them to your own tastes on the day, or what you have in the cupboard and fridge.

What I particularly like about tofu bowls is how versatile they are. You don't even have to use noodles, you can use rice, or I suppose, mashed potato if you had some laying around (not sure I recommend that though...).

My preferred way to serve tofu, whether it's in a bowl or not, or is velveted. This is a common method used in Chinese cookery to keep chicken or other meat moist and flavourful, but with a crisp coating. Velveting does exactly the same for tofu. It gives it a really crisp outer, but a delicious creamy interior.

tofu draining

Some methods require you to add oil and jump through several other hoops, but I have a super easy, super quick method that will give you the best tofu ever! The only caveat is you must make sure you buy firm tofu. I love the Tofoo brand when I make tofu bowls, but there are many other choices out there!

A tofu bowl with noodles and chopsticks

Firm Tofu has been pressed so that most of the moisture has been squeezed out. You may need to dry it between a couple of sheets of paper towel when you open it but you won't need to press it. Silken Tofu is much more fragile and may fall apart when you're frying it. Not what you want.

Once dried, you then make it wet again, by dipping it in milk and then in a seasoned cornflour mixture. I make this simple and mess-free by using a Ziplock bag. You then fry the tofu for a couple of minutes and serve with your favourite sauce! The bowl is optional, but helps with feeling cosy! Now you can assemble your Quick and Easy Vegan Tofu Bowl with all sorts of different fridge fixin's! I love mange tout, and baby sweetcorn, but you could use tinned corn, or cold salad veg too. If tofu is not your thing, Taylor over at Whisk Averse Baking has got a delicious recipe for a Roasted Chickpea and Sweet Potato Bowl here or try Lynn's marinated tofu here!

Close up of a tofu bowl with rice

📋 Recipe

A tofu bowl with chick peas and green beans
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4.96 from 62 votes

Velvet Tofu Bowl with Peanut Ginger Sauce

YIELD 4 people
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
A quick and simple way to prepare tofu

Equipment

  • Frying Pan
  • Saucepan
  • Whisk
  • Ziplock Bag
  • Chopping Board
  • Shallow dish

Ingredients

For the Velvet Tofu

  • 1 pk Firm Tofu drained and dried
  • ¼ cup Cornflour
  • 2 tablespoon Sesame Seeds
  • Salt and Pepper
  • ¼ cup Soy Milk unsweetened, or plant-based milk of your choice
  • 2 tablespoon Sunflower Oil for frying

Peanut Ginger Sauce

  • ¼ cup Sweet Chilli Sauce
  • 1 teaspoon fresh Ginger grated
  • 1 tablespoon Sesame Seeds
  • 1 tablespoon Soy Sauce
  • ½ teaspoon Sesame Oil
  • 1 tablespoon Peanut Butter
  • 1 teaspoon Maple Syrup
  • 1 tablespoon Cornflour whisked with 2 tablespoon water

Instructions

To make the Velvet Tofu

  • Drain and dry your tofu.
  • Cut tofu into cubes
  • Pour the milk into your shallow bowl. Add the tofu to the bowl, coating it.
  • In the ziplock bag, add the cornstarch, sesame seeds and seasoning.
  • Drop the cubes of tofu into the ziplock bag (not the milk though!) and gently shake the bag until the tofu is coated in the mixture.
  • In a frying pan, heat 4 tablespoon vegetable oil until it starts to shimmer slightly.
  • Carefully drop the velvetted cubes of tofu into the hot oil and fry on each side until light golden brown. This should only take a couple of minutes.
  • Remove from the oil and drain.

Peanut Ginger Sauce

  • Add all the ingredients into a small saucepan. Bring up to the boil and stir vigorously with a whisk until it thickens. Remove from heat immediately.
  • To serve, drop the cubes of tofu into the sauce and coat thoroughly.
RECIPE BY FreyaE

Nutrition

Serving: 200g | Calories: 293kcal | Carbohydrates: 23g | Protein: 12g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 9g | Sodium: 442mg | Potassium: 91mg | Fiber: 2g | Sugar: 10g | Vitamin A: 59IU | Vitamin C: 1mg | Calcium: 208mg | Iron: 2mg
Tried it and Loved it?Mention @sweeterthanoats or tag sweeterthanoats!

More Lunch and Supper

  • Easy Vegan Gnocchi with Sausage, Garlic and Broccoli
  • Vegan Bubble and Squeak - a Classic British Supper Dish
  • Mollie Katzen's No-Chicken Soup with Vegan Matzoh Balls
  • Papas Arrugadas with 2 Mojos (Spanish Wrinkled Potatoes with 2 sauces)

Reader Interactions

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  1. Sarah says

    January 25, 2021 at 7:39 pm

    This looks absolutely incredible! Love the photos !

    Reply
  2. Elena says

    January 25, 2021 at 7:53 pm

    Who the heck needs to order takeout after reading this recipe! Love it!

    Reply
  3. Angie says

    January 25, 2021 at 8:23 pm

    This looks amazeballs!!

    Reply
  4. Kirby Jeanne says

    January 25, 2021 at 8:24 pm

    This looks soooo good! I’m definitely going to need to try this technique!

    Reply
  5. Jenny Hurley says

    January 25, 2021 at 8:38 pm

    WOW this looks delicious! Can't wait to make this!

    Reply
  6. Jahma Levi says

    January 25, 2021 at 11:31 pm

    Making this for dinner tonight! Thanks so much for the idea and breaking the steps down!

    Reply
  7. Emily says

    January 26, 2021 at 12:32 am

    This looks perfect! Going to make this ASAP

    Reply
  8. Shannon says

    January 26, 2021 at 1:12 am

    Wow this looks absolutely delicious!! Cannot wait to try!

    Reply
  9. Ritu says

    January 26, 2021 at 10:54 am

    Ohhh this looks so delish, adding this to my next weekly meal plan!

    Reply
  10. Karen says

    January 26, 2021 at 11:14 pm

    Definitely trying this next time I cook tofu! Thanks!

    Reply
  11. Nayomi says

    February 18, 2021 at 4:57 pm

    This bowl looks absolutely amazing. I've never heard about velveting tofu before but it sounds delicious. I especially love the sound of that peanut and ginger sauce ( I'm literally drooling).

    Reply
  12. Esmé Slabbert says

    March 04, 2021 at 5:14 pm

    Thank you so so much for sharing this on SIPB - I have already pinned this as I will for sure make use of the seasoned cornflour mixture you described, as I think it adds an extra dimension to the dish. WOW - just love it.

    Reply
  13. Gemma Orton says

    March 04, 2021 at 6:32 pm

    4 stars
    I’ve only tried tofu once, but this looks delicious!

    Reply
  14. Zac says

    March 04, 2021 at 8:21 pm

    5 stars
    Looks amazing, can't wait to try this recipe, thanks for sharing.

    Reply
  15. Millie Mae says

    July 05, 2021 at 7:00 am

    5 stars
    Thanks for such a great recipe! it worked out just perfect!

    Reply
  16. Alexandra says

    July 05, 2021 at 7:31 am

    5 stars
    What a delicious option for dinner!

    Reply
  17. Julia says

    July 05, 2021 at 7:53 am

    5 stars
    Thank you for this recipe. I'm fond of the tofoo brand of tofu too. It's easy to use and hardly any excess water which is great. Love the sound of this dish. Thank you.

    Reply
  18. Pam Greer says

    July 05, 2021 at 2:46 pm

    5 stars
    I love how quick and easy this is!

    Reply
  19. Swathi says

    July 05, 2021 at 11:58 pm

    5 stars
    This tofu bowl looks delicious

    Reply
  20. Linda says

    July 06, 2021 at 6:07 am

    5 stars
    Never thought of using milk in tofu; however, this one is so flavorful and comforting!

    Reply
  21. Geetanjali Tung says

    July 06, 2021 at 10:04 am

    5 stars
    It was too good! Thanks!

    Reply

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Hi, I'm Freya! I'm a plant-based foodie, obsessed with true crime, collecting cookbooks and photographing everything I eat.

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