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Meal Prep Sesame Tofu Bowl

Nutritious meal prep sesame tofu bowls. This recipe is perfect for school or work! It's naturally vegan, gluten-free and nut-free. Packed with vegetables, protein and fiber to satisfy you for hours, while still being flavorful and absolutely delicious!
Course Main Course
Cuisine gluten-free, vegan
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4


  • 1 bloc (350g) firm tofu, cubed
  • 1 tablespoon tapioca or corn starch
  • 3 tablespoons oil, divided (I use olive or avocado)
  • 2 heads broccoli, cut into bite-sized florets (about 3 cups)
  • 2 large bell peppers, sliced (red, orange or yellow)
  • 1 small yellow onion, peeled and sliced
  • 1 cup rice, uncooked (I used brown basmati, but any will do)
  • Toasted sesame seeds, for topping
  • Salt to taste

Sesame Sauce

  • 1/4 cup tahini (sesame seed paste)
  • 2 tablespoons soy sauce, low-sodium
  • 1 small garlic clove, finely grated
  • 1 tablespoon rice vinegar (or white vinegar)
  • Water as needed to thin


  • Preheat oven to 400F. You'll need two baking sheets, one large and one small. Line the small baking sheet with parchment paper.
  • Start by cooking the rice according to packages instructions. I add 1 cup of brown basmati rice and 2 cups of water to a small saucepan and bring it to a boil. Lower heat to low-medium and simmer, covered for about 30 minutes or until the water has been absorbed and the rice is fluffy.
  • Prepare the tofu: Drain the package, then cube the tofu into small bites and place in a small bowl. Add the starch and 1 tablespoon of oil, then toss to coat. Spread the tofu on the small baking sheet lined with parchment paper. Set aside.
  • Prepare the vegetables and spread them on the large baking sheet. Drizzle with 2 tablespoons of oil and toss to coat. Sprinkle with salt if desired (this is not absolutely necessary as the sauce is salty, but I like to add a bit).
  • Add the vegetables and tofu to the oven and cook for 30 minutes, flipping the tofu halfway through (not the vegetables).
  • Meanwhile, prepare the sauce: Whisk all the sauce ingredients together in a small bowl or jar. Add water as needed to thin, 1 tablespoon at a time. I usually need about 3 tablespoons. Set aside.
  • When the vegetables, tofu and rice are done cooking, assemble the bowls. I like to store them into Tupperware containers for quick lunches at work.
  • Divide the rice, vegetables and tofu in 4 bowls. Drizzle the sauce and sprinkle with sesame seeds. Eat immediately or store in the fridge for up to 4 days.


You could make this recipe using peanut butter instead of tahini. I decided to keep it nut-free for school or work lunches, but both are great!
I don't bother pressing the tofu as I don't find it's worth the extra time. However, for the crispiest tofu, you can press it for 15-30 minutes before preparing.
If you're not a fan of onions, replace it with an extra bell pepper. I personally like roasted onions, but if you use a large one, the taste will be overpowering. Make sure to use a small onion and to spread it well on the baking sheet for deeply roasted onions.
This recipe was inspired by Cookie and Kate's roasted broccoli, bell pepper and tofu bowl with peanut sauce in her amazing cookbook.