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Roasted Pepper and Tofu Rice Bowl

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This Roasted Pepper and Tofu Rice Bowl is a high-protein, flavor-packed meal perfect for any time of the day. It features crispy shredded tofu, roasted sweet peppers, and a creamy, spicy cilantro sauce, all served over a bed of fluffy rice and massaged kale. It's a recipe that's easy to make, ready in 30 minutes and fun to customize and meal prep!
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Easy High Protein Tofu Rice Bowl

Elevate your meal time with this Roasted Pepper and Tofu Rice Bowl. It’s filled with all your favorite meal time ingredients and topped with the most delicious creamy, spicy cilantro sauce. This high protein power bowl is designed to keep you fueled all day long no matter what you’ve got on the to do list. The perfectly roasted peppers and crispy shredded tofu are nestled on a bed of fluffy rice and massaged kale, creating a delightful mix of textures and flavors. The shredded tofu is seasoned and roasted to golden perfection, pairing wonderfully with the sweet and smoky flavors of the peppers.

If you’re someone who enjoys meal prepping – this recipe is for you! It is mega easy to divide up into separate containers for quick and accessible meals whenever hunger strikes. The sauce can be separately stored and leftovers can be used for truly anything that deserves a little creamy, spicy kick! Did I mention that this recipe only takes 30 minutes to make? Roasting vegetables has to be one of my favorite things to do because it allows me to work on other components of a dish while roasting is happening in the background. Whether you enjoy it for lunch or a quick dinner, this tofu rice bowl recipe is sure to become a staple in your meal rotation. Trust me, once you try this, you’ll be hooked!

Everything You Need to Make These Tofu Rice Bowls

This tofu rice bowl is a delightful blend of flavors and textures. The crispy tofu, roasted sweet peppers, and spicy cilantro sauce make it a delicious and nutritious meal. All you need is a few kitchen staples, an oven and a stove and you’re ready to rock! Below are all the ingredients you’ll want for this recipe.

Tofu Rice Bowl Ingredients

  • High Protein Super Firm Tofu: This type of tofu has a dense texture that holds up well during cooking, making it perfect for mimicking fish in this recipe. It’s also packed with protein, making it a satisfying and nutritious choice. I highly recommend using this type of tofu for this recipe as it will yield the best results but if all you have on hand is extra firm tofu; be sure to press it first to remove any excess moisture – that is truly so important or else your tofu will not turn out as anticipated!
  • Coconut Aminos: A fantastic soy sauce alternative, coconut aminos contain 75% less sodium and has a milder, slightly sweet flavor. This ingredient is perfect for those looking to reduce their sodium intake or looking to avoid soy. If you don’t have coconut aminos, soy sauce or tamari can be used as substitutes.
  • Nutritional Yeast: Adds a delightful cheesy flavor to the dish while being rich in B vitamins, particularly B12, which is essential for vegans. It enhances the overall taste of the tofu, giving it a savory, umami quality.
  • Chili Powder: Provides a subtle heat that enhances the overall flavor of the dish. This spice adds a warm, earthy note that complements the other ingredients perfectly.
  • Garlic Powder: Adds a savory depth to the tofu seasoning. It’s a convenient way to infuse the dish with a robust garlic flavor without the need for fresh garlic.
shredded tofu on a wooden board beside a box grater
fresh lacinato kale leaves on a wooden cutting board
  • Mini Sweet Peppers: These peppers offer a sweet, smoky flavor when roasted, adding vibrant color and texture to the bowl. They are rich in vitamins A and C, making them a nutritious addition.
  • Basmati Rice: Known for its fragrant aroma and fluffy texture, basmati rice serves as a perfect base for this dish. It absorbs the flavors of the other ingredients beautifully, creating a harmonious blend.
  • Tuscan Kale: Adds a nutritious, slightly bitter element that balances the dish. Massaging the kale with lemon juice makes it tender and flavorful, enhancing its natural taste. Click here to learn how to perfectly massage kale!
  • Lemon Juice: Used to massage the kale, making it tender and reducing its bitterness. The citrusy tang also adds a freshness to the salad.
ripe avocado halves with pit on a white marble countertop
fresh cilantro bunch on a cutting board

Spicy Cilantro Sauce Ingredients

  • Avocado: Provides a creamy base for the sauce, adding healthy fats and a smooth texture. It’s also rich in vitamins E and K, as well as potassium.
  • Water: Adjusts the consistency of the sauce, making it smooth and easy to drizzle over the bowl.
  • Persian Cucumber: Adds freshness and a bit of crunch to the sauce. It helps lighten the texture and brings a cool, crisp element to the mix.
  • Jalapeno: You can adjust the amount based on your spice preference, giving the sauce a nice kick. Pro tip: removing the seeds will greatly reduce the spiciness of the jalapeno.
  • Garlic Clove: Infuses the sauce with a robust flavor, adding depth and complexity. Fresh garlic brings a sharp, pungent note that complements the other ingredients.
  • Cilantro: Adds a fresh, herbiness to the sauce, making it vibrant and flavorful. 
  • Lime Juice: Adds a tangy, refreshing kick to the sauce. It brightens up the flavors and ties all the ingredients together with its citrusy zing.
  • Maple Syrup: Balances the heat of the jalapeno with a touch of sweetness. It adds a subtle depth to the sauce, making it well-rounded and delicious.

How to Make These Tofu Rice Bowls

Prepare the Tofu

Preheat your oven to 425°F and line a large metal baking sheet with parchment paper. Use a box grater to shred the high-protein super firm tofu. In a bowl, season the shredded tofu with coconut aminos, nutritional yeast, chili powder, garlic powder, and sea salt. Toss to combine and spread on the baking sheet. If you are using extra firm tofu you will want to make sure that you press all the water out prior to shredding!

Roast the Veggies

Add the mini sweet peppers to the baking sheet with the tofu. Transfer to the oven and bake for 20-25 minutes, stirring the tofu a couple of times during the baking time and flipping the peppers once, until the tofu is crisp and the peppers are charred.

Prepare the Salad Base and Sauce

While the peppers and tofu are roasting, add the chopped kale to a bowl and drizzle with lemon juice and a pinch of salt. Massage the kale for about 15 seconds until tender. Click here to follow my full tutorial on how to massage kale. Divide the kale between 4 bowls or divide based on how many people are eating or if meal prepping. Prepare the sauce by adding avocado, water, Persian cucumber, jalapeno, garlic clove, cilantro, salt, lime juice, and maple syrup to a blender. Puree until smooth and creamy. Season to taste.

Assemble the Bowls

Remove the peppers from the oven, pluck the stems, and chop the peppers. Assemble the bowls by topping the massaged kale with cooked basmati rice, crispy tofu, and roasted peppers. Drizzle with the spicy cilantro sauce and serve immediately. 

How to Meal Prep This Tofu Rice Bowl Recipe

This tofu rice bowl is perfect for meal prep. Prepare all the components ahead of time and store them separately in airtight containers. When you’re ready to eat, simply reheat the tofu and peppers, assemble your bowl, and drizzle with the cilantro sauce. This recipe keeps well in the fridge for up to four days, making it an excellent option for a quick and nutritious lunch or dinner.

Why I Love High Protein Super Firm Tofu

High-protein super firm tofu is a fantastic option for this recipe because it holds its shape and texture when shredded and roasted. Unlike other types of tofu, it doesn’t require pressing, saving you time and effort. Its high protein content makes it a satisfying and nutritious addition to any meal. I am slightly obsessed with high protein super firm tofu for all the right reasons – if you haven’t tried cooking with it yet, this is the perfect recipe!

How to Customize Your Tofu Rice Bowls

Feel free to get creative with your tofu rice bowl! Add your favorite veggies like carrots, snap peas, or edamame. You can also switch up the grains and use brown rice, quinoa, or cauliflower rice for a low carb option. Adjust the spice level of the cilantro sauce by adding more or less jalapeno, and top your bowl with toasted sesame seeds or chopped nuts for added crunch. The options are endless and that’s what makes this recipe a great staple for your repertoire. 

If you loved this recipe leave a comment below and let me know! Don’t leave before checking out these other amazing tofu bowl recipes:

Roasted Cauliflower Grain Bowl

Maple Sriracha Tofu Bowls

Rainbow Nourish Bowl with Peanut Sauce

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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Rice bowl with roasted peppers, shredded tofu, kale, and green sauce drizzle
Jackie Akerberg

Roasted Pepper & Tofu Rice Bowls with Spicy Cilantro Sauce

5 from 5 votes
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This Roasted Pepper and Tofu Rice Bowl is a high-protein, flavor-packed meal perfect for any time of the day. It features crispy shredded tofu, roasted sweet peppers, and a creamy, spicy cilantro sauce, all served over a bed of fluffy rice and massaged kale. It's a recipe that's easy to make, ready in 30 minutes and fun to customize and meal prep!
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, lunch, Main Course
Calories: 362

Equipment

Ingredients
  

  • 10-12 mini sweet peppers
  • 16 oz high protein super firm tofu
  • 1 tbsp coconut aminos
  • 2 tbsp nutritional yeast
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • ½ tsp sea salt
  • 1 cup basmati rice, cooked
  • 1 bunch Tuscan kale, chopped
  • ½ lemon, juiced
Spicy Avocado Cilantro Sauce Ingredients
  • ½ avocado
  • ½ cup water
  • 1 Persian cucumber
  • ½ - 1 jalapeno, for desired spice
  • 1 garlic clove
  • ½ bunch cilantro
  • ¼ tsp salt
  • 1 lime, juiced
  • 1 tbsp maple syrup

Method
 

  1. Preheat oven to 425 and line a large metal baking sheet with parchment paper.
  2. Use a box grater to shred your tofu. Add to a bowl and season with coconut aminos, nutritional yeast, chili powder, garlic powder and salt. Toss to combine and spread on the baking sheet. Add the peppers to the baking sheet. Transfer to oven and bake for 20-25 minutes, stirring the tofu a couple of times during the baking time, and flipping the peppers once, until the tofu is crisp and peppers are charred.
  3. While peppers and tofu are roasting, add the kale to a bowl and drizzle with lemon juice and a pinch of salt. Use your hands to massage for 15 seconds until tender. Divide between 4 bowls.
  4. Prepare the sauce by adding all ingredients to a bowl and pureeing until smooth and creamy. Season to taste.
  5. Remove the peppers from the oven, pluck the stems and chop the peppers.
  6. Assemble bowls by topping the kale with rice, tofu, and peppers, and drizzling with the sauce.

Nutrition

Serving 1servingCalories 362kcalCarbohydrates 59gProtein 17gFat 8gSaturated Fat 1gPolyunsaturated Fat 2gMonounsaturated Fat 3gSodium 647mgPotassium 911mgFiber 9gSugar 9gVitamin A 9251IUVitamin C 172mgCalcium 250mgIron 4mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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9 Responses

  1. 5 stars
    The roasted-pepper-and-tofu-rice-bowl was another amazing recipe, awesome job! I had never roasted peppers whole and was worried they would dry out, but they were perfectly caramelized adding a sweet flavor. This recipe was simple, healthy, delicious, and quick to get on the table during a busy weeknight. It will certainly be on regular rotation. Thank you for sharing!

    Reply

  2. 5 stars
    This was so simple to make and packed with flavor!!! I’ll be putting that green sauce on everything!! 💚

    Reply

  3. 5 stars
    Another Jackfruitful winner! This was so easy to make and the texture of the crispy tofu is perfect. Also, the sauce. Ohhhh, the sauce. I want to put it on everything. And, I think I will! Don’t miss this one. Thanks so much, Jackie!

    Reply

  5. 5 stars
    This was amazing! I’ve already used the sauce for so many other things like dipping air fried tofu and in a wrap. And the shredded tofu has the best texture. 10/10 for sure

    Reply

    1. Hey Cheryl, thats great that you are finding other ways to use the sauce from this recipe! It truly is so versatile and shredded tofu for the win!! Thanks for your review and rating on this rice bowl recipe!

      Reply
5 from 5 votes

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