Fall is officially here, so let’s celebrate with my cozy and hearty Balsamic Tofu Quinoa Bowls. They’re packed with fall flavors, but the apple kale salad manages to keep them light and refreshing. Each serving is filled with plant based protein, fiber and other important micronutrients to keep you feeling full for hours afterwards. These vegan bowls can be served for lunch or dinner and can even be prepped ahead of time if needed.
Happy first day of fall! Fall is my favorite season, not only because I love the weather, but because I also love all the cozy meals inspired by it. Today, on the first day of fall, I’m excited to share these hearty and flavorful Balsamic Tofu Quinoa Bowls. They’re healthy, filling and packed with ingredients that will make your body feel good. Enjoy for dinner, lunch or mix everything together, omit the hummus, and share with friends at a festive gathering.
Why You’ll Love These Fall Bowls
- Great for meal prep – This recipe makes four servings, which can easily be packed into meal prep containers for healthy lunches all week long. I prefer these bowls chilled, so you don’t even need a microwave to enjoy them.
- Perfect for fall – I love the sweet and savory flavors going on in these balsamic tofu bowls. The kale salad is bursting with sweetness from the apples and dried cranberries, while the balsamic tofu and quinoa add an earthy bite.
- Hearty and filling – These hearty tofu bowls are packed with plant based fiber, protein and tons of important micronutrients. Enjoy one for lunch or dinner and you’ll be feeling satiated for hours afterwards. Add lentils or chickpeas into the kale salad if you want to bulk them up even more.
Fall Tofu Quinoa Bowl Recipe Tips
- Use flavored hummus – I love using lemon or roasted garlic hummus for this recipe. It adds extra flavor without having to add extra ingredients.
- Replace the quinoa – I like the tri-color quinoa for this salad, but you could replace it with white, brown or wild rice. You could also do orzo or couscous if you prefer a pasta flavor and texture.
- Add extra protein – If you want to up the protein even more, I would suggest adding in some cooked lentils or chickpeas. If not making vegan, you can also add in some crumbled feta cheese or grated parmesan cheese.
Quinoa Power Bowl Recipe Ingredients
- Tofu – I like to use super firm tofu for this recipe because I like the texture and it soaks up the balsamic sauce quickly. If you can’t find super firm, use extra firm and press it well before slicing.
- Balsamic Sauce – The balsamic sauce uses balsamic vinegar, maple syrup, granulated garlic, salt and pepper. It’s easy and simple to make, but adds great flavor to the tofu.
- Kale – I used curly kale for this salad recipe, but Dino kale can also be used. If you prefer not to use kale, you could substitute with spinach or really any other hearty green that you like.
- Salad Ingredients – This recipe is bursting with fall flavors, thanks to the sweet and savory kale salad. Aside from kale, I also add in apple, dried cranberries, red onion and pumpkin seeds. Feel free to add other ingredients if you like.
- Quinoa – I used tri-color quinoa for these bowls because they’re packed with healthy benefits, but you could replace the quinoa with something like rice, farro or even orzo.
- Balsamic Dressing – You can use a store-bought balsamic dressing, or make your own. I have an easy and simple homemade balsamic dressing recipe below.
How To Make Fall Balsamic Tofu Bowls
- Prepare the balsamic tofu. Add 3 tablespoons of balsamic vinegar and 2 tablespoons pure maple syrup to a small bowl and whisk until combined. Set aside until ready to use. Press tofu if needed, and then cut into small, bite sized pieces. You can also tear the tofu apart into small pieces if you prefer that texture. Heat a large pan over medium heat and add the olive oil. Once oil is hot, add the cubed tofu and stir until tofu is coated with the oil. Next, add the tamari and stir together again. Let tofu cook over medium heat until all sides are browned, about 8-9 minutes. Pour over the balsamic maple syrup mixture and add in the granulated garlic, black pepper and salt. Mix well and let tofu cook in the balsamic sauce until coated and slightly sticky, 4-5 minutes, stirring occasionally.
- Prepare the kale salad. Prepare the balsamic dressing, if using homemade, and set aside. Add chopped kale to a large bowl and drizzle over about 2 tablespoons of balsamic dressing. Use your hands to massage the dressing into the kale, about 20 seconds. Next, add in the sliced apple, red onion, pepitas and dried cranberries. Mix everything together and add extra dressing, if needed.
- Assemble the Balsamic Tofu Quinoa Bowls. To each bowl, add 1/2 cup cooked quinoa, 1/4 of the balsamic tofu and 1/4 of the kale salad. Top each with 1/3 cup of hummus and drizzle on extra balsamic dressing, if desired. Serve immediately, or chill in the refrigerator for 4-5 days.
Recipe Frequently Asked Questions
- This recipe is already vegan and gluten free.
- Can the tofu be prepared ahead of time? Yes, the balsamic tofu can be prepared up to 3 days in advance.
- Can all the ingredients be mixed together rather than preparing bowls? Yes, if you want to make this recipe as a salad, for a gathering, you can just add the quinoa, cooked tofu and kale salad to a bowl and mix until combined. Add as much dressing as you want. I would omit the hummus in this case.
- Can these bowls be prepared ahead of time? Yes, you can assemble each separate bowl into a meal prep container and refrigerate for up to 4-5 days.
- Should these bowls be served warm or cold? I like to enjoy this meal at room temperature or chilled. I don’t usually heat mine up, but you can easily heat the tofu and quinoa up before eating.
Have a question I didn’t answer? Ask me in the comment section below and I will get back to you ASAP!
Looking For More Easy and Delicious Tofu Recipes
Sweet and Smoky Tofu Lunch Meat
Cheesy Broccoli Rice Casserole with Tofu
Fall Balsamic Tofu Quinoa Bowls
- Total Time: 44 minutes
- Yield: 4 1x
- Diet: Dairy-Free, Gluten-Free, Vegetarian
Description
Fall is officially here, so let’s celebrate with my cozy and hearty Balsamic Tofu Quinoa Bowls. They’re packed with fall flavors, but the apple kale salad manages to keep them light and refreshing. Each serving is filled with plant based protein, fiber and other important micronutrients to keep you feeling full for hours afterwards. These vegan bowls can be served for lunch or dinner and can even be prepped ahead of time if needed.
Ingredients
Scale
Other Ingredients
- 2 cups cooked quinoa, white or tri-color
- 1 1/3 cup hummus, plain or flavored
- 1/3 cup balsamic vinaigrette dressing, homemade recipe below, or store-bought
Balsamic Tofu
- 1 (16 oz) package super firm tofu, pressed if needed
- 1 tablespoon extra virgin olive oil
- 2 tablespoons tamari, or soy sauce
- 3 tablespoons balsamic vinegar
- 2 tablespoons pure maple syrup
- 1/2 teaspoon granulated garlic
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
Kale Apple Salad
- 1 medium sized bunch of kale, 3-4 cups once diced
- 1 large apple, thinly sliced (any color you like)
- 1/2 cup thinly sliced red onion
- 1/3 cup pepitas, I used roasted and salted
- 1/3 cup dried cranberries
Balsamic Dressing
- 1/2 cup extra virgin olive oil
- 2 tablespoons balsamic vinegar
- 2 teaspoons fresh lemon juice
- 2 teaspoons pure maple syrup, or honey
- 1 1/2 teaspoons dijon mustard
- 1 clove garlic, minced
- 1 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Prepare the balsamic tofu. Add 3 tablespoons of balsamic vinegar and 2 tablespoons pure maple syrup to a small bowl and whisk until combined. Set aside until ready to use. Press tofu if needed, and then cut into small, bite sized pieces. You can also tear the tofu apart into small pieces if you prefer that texture. Heat a large pan over medium heat and add the olive oil. Once oil is hot, add the cubed tofu and stir until tofu is coated with the oil. Next, add the tamari and stir together again. Let tofu cook over medium heat until all sides are browned, about 8-9 minutes. Pour over the balsamic maple syrup mixture and add in the granulated garlic, black pepper and salt. Mix well and let tofu cook in the balsamic sauce until coated and slightly sticky, 4-5 minutes, stirring occasionally.
- Prepare the kale salad. Prepare the balsamic dressing, if using homemade, and set aside. Add chopped kale to a large bowl and drizzle over about 2 tablespoons of balsamic dressing. Use your hands to massage the dressing into the kale, about 20 seconds. Next, add in the sliced apple, red onion, pepitas and dried cranberries. Mix everything together and add extra dressing, if needed.
- Assemble the Balsamic Tofu Quinoa Bowls. To each bowl, add 1/2 cup cooked quinoa, 1/4 of the balsamic tofu and 1/4 of the kale salad. Top each with 1/3 cup of hummus and drizzle on extra balsamic dressing, if desired. Serve immediately, or chill in the refrigerator for 4-5 days.
- Prep Time: 14 mins
- Cook Time: 30 mins
- Category: Dinner
- Method: Sautéing
- Cuisine: American
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