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Easy Tofu and Quinoa Bowl Recipe

By: Schwartz UK

March 11, 2026

Looking for a fresh, flavour-packed tofu bowl thats as satisfying as it is simple? This easy tofu bowl recipe combines crispy tofu, wholesome quinoa, and vibrant veggies, all brought together with a creamy garlic tahini dressing for a deliciously balanced bite. Whether you're after midweek dinner inspiration or new tofu bowl ideas, this nourishing tofu quinoa bowl is a go-to you'll want on repeat.

Ingredients

  • 1
  • 14 extra-firm tofu
  • 1 dried quinoa
  • 2 italian herb seasoning
  • 1 kosher salt, plus more to taste
  • 4 plus 2 teaspoons olive oil, divided
  • 1 large delicata squash, sliced into ½-inch rings
  • 1 bunch of lacinato kale, washed, stemmed, and cut into thin ribbons
  • 2 sesame seeds, for garnish
  • Sliced fresh chives, for garnish
  • Garlic Tahini Sauce
  • 1 garlic, minced or grated
  • 1/4 tahini
  • 2 lemon juice
  • 1 lemon zest
  • 3 water
  • 1 parsley flat leaf
  • Pinch of kosher salt

Nutrition Information

(per serving)

Looking for a fresh, flavour-packed tofu bowl thats as satisfying as it is simple? This easy tofu bowl recipe combines crispy tofu, wholesome quinoa, and vibrant veggies, all brought together with a creamy garlic tahini dressing for a deliciously balanced bite. Whether you're after midweek dinner inspiration or new tofu bowl ideas, this nourishing tofu quinoa bowl is a go-to you'll want on repeat.

Key products

Instructions

  1. Preheat the oven to 400ËšF (200ËšC).*
  2. Drain the tofu, then wrap in a clean kitchen towel or a few layers of paper towels and place on plate or tray. Place a heavy pot or something flat and heavy on top of the tofu and press for 10 minutes, checking halfway through to replace the towel if soaked through. *
  3. Cook the quinoa according to the package instructions. Set aside.
  4. *
  5. Cut the tofu into 1-1½-inch cubes.
  6. *
  7. In a medium bowl, mix together 1½ teaspoons of the Italian Herb Seasoning 1 teaspoon salt, and 3 tablespoons olive oil. Add the tofu and gently toss until well coated.*
  8. In a large bowl, toss the squash rings with 1 tablespoon of olive oil and season with salt.*
  9. Spread the tofu in a single layer on ½ of a baking sheet and the seasoned squash on the other ½.*
  10. Bake for 20 minutes, until the squash rings are tender and golden brown and the tofu has a nice golden crust.*
  11. Heat 2 teaspoons of olive oil in a medium pan over medium-low heat. Add the remaining ½ teaspoon Italian Herb Seasoning and cook until fragrant, about 1 minute. Add the kale and cook, stirring frequently, for about 5 minutes, until wilted.*
  12. Make the garlic tahini sauce: In a medium bowl, whisk together the garlic, tahini, lemon juice and zest, water, parsley, and salt. If the sauce seizes up or appears too dry, add about 1 teaspoon of water at a time and mix until smooth.*
  13. Assemble the bowls: Divide the quinoa between 2 wide, shallow bowls. Top with the kale, squash, and tofu. Drizzle the sauce over and garnish with sesame seeds and chives. *
  14. Enjoy! *

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