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Tofu Buddha bowl with buckwheat, sprouts, beans, and avocado served in a bowl.

Vegan Buddha Bowl

Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 4 servings
Author: Tracy Halasz

Ingredients

Dragon Dressing

  • ⅓ cup nutritional yeast
  • 4 tablespoons soy sauce
  • 2 tablespoon apple cider vinegar
  • 2 tablespoons olive oil
  • 1-4 teaspoons maple syrup (more to taste)
  • 1-2 cloves garlic, minced
  • S&P, to taste

Pepper Crusted Tofu

  • 1 block tofu, firm or extra firm
  • 1 tbsp cracked black pepper (to taste)
  • sprinkle garlic powder
  • sprinkle sea salt
  • 1 tablespoon olive oil (skip if oil-free)
  • 1-2 tablespoons sriracha sauce

Buckwheat Stir Fry or use brown or white rice, quinoa, couscous

  • 1 cup buckwheat groats, cooked as per package directions
  • ¼ - ½ cup cauliflower florets, cut small
  • ¼ - ½ cup broccoli florets, cut small
  • 2 cloves garlic, chopped
  • S&P to taste
  • 2-3 green onions, chopped

Mango Salsa or Make Pico de Gallo

  • 1 mango, peeled and cubed
  • ¼ - ½ red onion, fine chop
  • 1 handful cilantro, fine chop
  • 1 lime, juiced
  • S&P
  • ½ teaspoon red pepper flakes, to taste
  • ¼ teaspoon cayenne

Toppings (optional)

  • 1-2 avocadoes, cut into chunks
  • 10-12 cherry tomatoes, cut in half
  • purple cabbage, shredded
  • 1 ⅓ cups beans (brown, pinto, black, chickpeas)
  • sprouts
  • seeds/nuts, eg. pumpkin, sesame, sunflower
  • 3-4 cups mixed leafy greens, chopped

Instructions

PEPPER CRUSTED TOFU (or any flavor)

  • Tofu can be made 3 or 4 days in advance and stored in fridge.
  • Wrap a block of extra firm tofu in some paper towelling or a clean kitchen towel. Place a couple heavy books or a cast iron skillet on top to press for about 5-15 minutes.
  • *While the tofu is pressing make the dragon sauce.
  • Cut the tofu block into ~1" cubes and place back on paper towel.
  • Dust tofu cubes with liberal amounts of cracked black pepper and finely ground pepper - pressing pepper into all sides. Add a sprinkle of garlic powder (or any spice) over the cubes.
  • Heat oil in a cast iron pan (or oven safe skillet) on high heat until shimmering, sprinkle with sea salt.
  • Sear the tofu on each side until golden and crispy. The tofu will naturally release from the pan as it crisps up.
  • Oil-free Tip: Place the tofu in the hot non-stick pan (medium-high) and don't touch it until the tofu naturally releases. Then flip to sear on all the sides.

DRAGON DRESSING (make while tofu is pressing)

  • Whisk all sauce ingredients until smooth. Taste and adjust seasoning as necessary.
  • I like my dressing garlicky, sour (apple cider vinegar) and not very sweet so I recommend starting with the lower quantities, blending, and adjusting to your own taste preference.
  • Will keep in fridge in airtight container for up to 3 or 4 days.

BUCKWHEAT STIR FRY

  • Cook 1 cup of buckwheat groats according to package directions - do not overcook! Can also serve on brown or basmati rice, quinoa, couscous, etc.
  • Meanwhile, heat oil a large pan over medium-high heat. Add cauliflower and broccoli florets and stir fry for 3 or 4 minutes until they are tender crisp.
  • Add the minced garlic, and cooked buckwheat and stir while they toast up. 
    Taste and season with S&P.
  • Stir in sliced green onions. Remove from heat immediately and set aside. 

MANGO SALSA RECIPE

  • Peel and cut the mango into chunks, dice the red onion, and chop the cilantro. Add all ingredients including spices to a bowl and toss to incorporate.

KITCHEN TIME MANAGEMENT TIPS

  • Press the tofu. 
  • Start cooking the buckwheat/rice.
  • Make the dressing, put in fridge. 
  • Make the mango salsa, set aside. 
  • Cut and prepare all veggies and toppings.
  • Cut and cook the tofu. 
  • Stirfry the buckwheat. 
  • Add a handful or two of your favourite leafy greens (chopped) to a serving bowl. Pile everything on top in piles including any beans, sprouts, and tomatoes, drizzle liberally with the dragon sauce.  ENJOY!

Notes

First thing: Tofu - wrap and press the tofu (5-15 minutes). 
Grains - switch out the buckwheat for your favourite grain or use leftovers from the week. I frequently use plain brown or basmati rice served warm and skip the stir fry.
Salsa - if mangos not in season, any salsa or pico de gallo would be tasty.
Toppings - I like to add as many fresh, raw ingredients as I have on hand to amp up nutrition and texture. Really diversify your colour profile and add some almonds or pumpkin seeds for crunch!
Greens - choose 2 or 3 different types of leafy greens (or Spring Mix) and then just chop them up together. 
Dragon Dressing - the dressing will store well in the fridge for 3 or 4 days.
Video Dinner Ideas - Visit my Instagram Highlight for my 'Dinner on the Fly' series which includes planning a meal on the fly from foraging the fridge and pantry for ingredients to the finished meal in under 20 minutes. Lots of cooking, flavor, and texture tips for creating craveworthy meals in minutes!