This is by far one of my favourite recipes and when we made this during a cooking class, it was a hit with everyone. The smell of the tofu cooking peanut sauce is enough to make you steal a taste before assembling the bowls.

If you are new to cooking with tofu, this recipe will be a great place to start.

If you’re an athlete, this is a well-balanced meal that is great to consume about 4 hours before exercise (this will allow enough time to digest). The brown rice provides the fuel you need during exercise. Because it’s a whole grain, it provides long lasting energy, instead of a quick burst. The protein from the tofu and peanut butter will help slow down digestion and keep you feeling satisfied. Lastly, the beets contain nitrates which are converted to nitric oxide which can have a positive effect on exercise performance.


Peanut Thai Tofu Bowls

Servings 4


  • 16 oz extra firm tofu
  • 2 cups cooked rice
  • 2 large beets shredded
  • 1 cup carrots shredded
  • 2 cups Broccoli florets
  • 0.5 tsp olive oil
  • 1-2 cups baby spinach or spring mix salad

Peanut Sauce

  • 2 tbsp soy sauce low sodium
  • 1 tbsp maple syrup
  • ¼ cup natural peanut butter smooth or crunchy
  • 2 tbsp sesame oil
  • 1 tsp grated fresh ginger
  • 1 tsp chili garlic sauce


  1. Preheat oven to 400 degrees F. Line a baking sheet with tin foil and grease the foil or use a large pyrex dish and grease the bottom.
  2. Drain the tofu and remove from the package. Gently squeeze out some of the water.

  3. Line a cutting board with a tea towel or paper towels, then place the tofu on the towel. Fold the towel(s) over the cubed tofu, then place something heavy on top (like another cutting board, topped with a cast iron pan or large cans of tomatoes) to help the tofu drain. Let the tofu rest for at least 10 minutes and then chop into cubes.
  4. Transfer the pressed tofu to a medium mixing bowl and drizzle with the olive oil. Toss to combine.
  5. Transfer the tofu to the baking sheet or pyrex and arrange in one even layer.
  6. In a bowl, toss the broccoli florets with a tsp of olive oil. Place on the other half of the baking sheet.

  7. Bake the broccoli for 15-20 minutes (remove when tender and set aside) and bake the tofu for 20 minutes, tossing halfway or until the tofu is deeply golden on the edges.
  8. Meanwhile, as you are cooking the tofu & broccoli, prepare the sauce. Whisk all the ingredients (soy sauce, maple syrup, peanut butter, sesame oil, chili garlic sauce and ginger) until smooth.
  9. Once tofu has cooked for 20 minutes, remove baking sheet from the oven. Pour half the peanut sauce over the tofu and mix so that all pieces are covered in sauce. Place back in the oven for 10 minutes.
  10. To assemble the bowls, divide all the ingredients evenly. For one serving, in a bowl add 1/4 cup brown rice, ¼ the tofu, ¼ cup shredded carrots, ¼ of the broccoli, ¼ shredded beet and a handful of spinach or spring mix. Top with ¼ of the reserved peanut sauce.