This simple recipe for Miso Tofu is healthy, vegan, and full of incredible umami flavor.  The tofu and veggies are tossed in a delicious miso marinade (which doubles as dressing) and are baked on a sheet pan in the oven. Serve over a bed of rice with your choice of toppings.  (Updated 3/2022)

This simple Miso Tofu Bowl comes together with minimal effort.  Roasting together on a sheet pan, tofu, carrots and asparagus are tossed with a savory miso marinade- infused with vibrant orange and ginger. The glaze doubles as dressing to finish bowl the bowl!

This simple Miso Tofu Bowl comes together with minimal effort.  Roasting together on a sheet pan, tofu, carrots and asparagus are tossed with a savory miso marinade- infused with vibrant orange and ginger. The glaze doubles as dressing to finish bowl the bowl!

Feel free to add other veggies or other proteins (like chicken, shrimp, or salmon) and make it your own!   This Miso Tofu Bowl is very adaptable, perfect for mixed households with vegans and meat-eaters both living under the same roof. For more easily “Adaptable” recipes make sure to visit this Adaptable Recipe Index. 

Miso tofu is so good layered over brown rice, quinoa or soba noodles, or use whatever grain you have on hand.

To create the bowl, we added avocado, crunchy vibrant Beet and Cabbage Sauerkraut, and microgreens to round out the colors and add to the texture of the bowl.  Top it with toasted sesame seeds, roasted cashews, fresh cilantro and scallions or fresh chives.

There is so much color and flavor balance happening here!  Simple, tasty, satisfying, and nutritious.

ingredients in tofu rice bowl

What you’ll need for Miso Tofu Bowls

  • Veggies: asparagus, carrots (or sub other veggies)
  • Protein: firm tofu (or salmon or chicken)
  • Grain or Noodle: Japanese riceblack rice, quinoa, soba noodles- whatever your preference
  • Toppings: microgreens or sprouts, beet kraut, kimchi, avocado, radishes
  • Garnishes:  cilantro, toasted sesame seeds, cashews, chives or scallions

How to make Miso Tofu Bowls with Veggies

Step one

Preheat oven to 425F

If serving over a grain or noodle, cook according to the package directions.

glaze for tofu

Step two

Make the marinade, blend all ingredients in a blender until smooth.

Zest and juice of orange make the glaze/dressing fresh and lively!

orange juice in Miso rice bowl

Step three

Prep the Veggies

  1. Slice carrots into 1-inch strips by slicing the carrot in half lengthwise and then each half into 2 -4 strips (depends on the size of your carrots) cut the strips into approximately 1-inch sections (or a size that will easily fit into your mouth!)
  2. Slice asparagus in 1-2 inch sections.
  3. Blot tofu with paper towels and slice into ¾- 1-inch slices, blot again.

cutting the veggies and tofu

Step four

Line a sheet pan with parchment.

Toss carrots with 1-2 tablespoons of glaze in a bowl, give a quick toss, spread out in a single layer on the sheet pan.prepping the veggies

Repeat this process with the tofu and asparagus.  Go gently with the tofu to keep it from falling apart.  If your tofu is soft, skip this step and just spoon the glaze over it.

marinating the tofu

Spoon a little more glaze on top of the tofu (or salmon or chicken) and season with salt and pepper – and if you like, add chili flakes.

placing veggies and tofu on a sheet pan

Step five

Bake in the oven checking after 15 minutes.  If the asparagus is thin, it may be ready to take out now.  (Use thick asparagus if you don’t want to bother with removing halfway through).  Tofu and carrots will take 30 minutes.

Step six

Build the Miso Tofu Bowls:

  1. On top of cooked grains or noodles, arrange tofu, carrots, asparagus, avocado, micro-greens, beet kraut.
  2. Drizzle with more glaze/dressing.
  3. Garnish with radish slices, cilantro, toasted sesame seeds, cashews, and chives or scallions.
  4. Relish in the beautiful bowl you made!  Full of amazing clean nutrients and vibrant flavors! 🥰

A delicious recipe for Miso Tofu and Veggies baked on a sheet pan in the oven, served over rice, with avocado, cashews radishes and flavorful miso dressing.

Ways to Adapt

So many ways!

A delicious recipe for Miso Tofu and Veggies baked on a sheet pan in the oven, served over rice, with avocado, cashews radishes and flavorful miso dressing.

More recipes to enjoy!

A delicious recipe for Miso Tofu and Veggies baked on a sheet pan in the oven, served over rice, with avocado, cashews radishes and flavorful miso dressing.

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Miso Tofu with Rice and Veggies- ina flavoful miso marinade. A simple vegan meal that can be baked in the oven on a sheet pan.

Miso Tofu Bowl

  • Author: Tonia | Feasting at Home
  • Prep Time: 25
  • Cook Time: 25
  • Total Time: 50 minutes
  • Yield: 4 1x
  • Category: vegan, sheet pan dinner, main
  • Method: baked
  • Cuisine: japanese
  • Diet: Vegan

Description

This Miso Tofu Bowl  can be made with tofu (or salmon or chicken) and veggies on a sheet pan, with a flavorful Miso Marinade. Vegan adaptable!  (Updated 3/2022)


Ingredients

Scale

Marinade / Dressing

  • 2 tablespoon sesame oil
  • 3 tablespoons soy
  • 2 tablespoons miso
  • 1 tablespoon fresh ginger
  • 1 garlic clove
  • 2 tablespoons rice vinegar
  • 1 tablespoon maple syrup
  • 1 teaspoon orange zest
  • 1/4 cup orange juice

Instructions

  1. Preheat oven to 425F. If serving over a grain or noodle, cook according to the package directions.
  2. Make the marinade, blending all ingredients in a blender until smooth.
  3. Slice carrots into 1 inch strips by slicing the carrot in half lengthwise and then each halve into 2 -4 strips (depends on the size of your carrots) cut the strips into approximate 1 inch sections (or a size that will easily fit into your mouth!)  Slice asparagus in 1-2 inch sections.  Blot tofu with paper towels and slice into ¾- 1 inch slices, blot again.
  4. Line a sheet pan with parchment.  Toss carrots with 1-2 tablespoons of glaze in a bowl, give a quick toss, spread out in single layer on the sheemt pan. Repeat this process with the tofu and asparagus.  Spoon a little more glaze on top of the tofu (or salmon chicken) and season with salt and pepper and add chili flakes, if desired.
  5. Bake in the preheated oven checking after 15 minutes.  If the asparagus is thin, it may be ready to take out now.  (Use thick asparagus if you don’t want to bother with removing halfway through).  Tofu and carrots will take about 25 minutes.  Remove from oven.
  6. Build the bowl- on top of rice, grains or noodles, arrange tofu, carrots, asparagus, avocado, micro-greens, beet kraut (or kimchi or cucumber kimchi pickles!)

Garnish with cilantro, toasted sesame seeds, roasted cashews, and chives or scallions.


Notes

If using salmon, depending on how thick, it may only need 10-15 in the oven, so either take it out early, or put it in later. Chicken breast ( boneless) will cook relatively the same amount of time as carrots and tofu ( give or take) but always check as thicker or larger breasts will obviously take longer, and smaller may take less time.

Nutrition

  • Serving Size:
  • Calories: 257
  • Sugar: 9.4 g
  • Sodium: 69.3 mg
  • Fat: 16.9 g
  • Saturated Fat: 2.4 g
  • Carbohydrates: 22.2 g
  • Fiber: 7.9 g
  • Protein: 8.7 g
  • Cholesterol: 0 mg

Keywords: miso tofu, tofu rice bowl, baked tofu rice bowl, miso tofu bowl, tofu buddha bowl, sheet pan dinner tofu

 

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Hi, I'm Sylvia!

Chef and author of the whole-foods recipe blog, Feasting at Home, Sylvia Fountaine is a former restaurant owner and caterer turned full-time food blogger. She currently lives in the Pacific Northwest and shares seasonal, healthy recipes along with tips and tricks from her home kitchen.

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Comments

  1. Oh, this is as yummy as it is beautiful! I made double the dressing, and have used it as a dip for raw veggies, and as a salad dressing. Delicious!

  2. This dressing is unbelievable.
    I needed to do an appetizer for a Japanese meal, so I used your dressing as a dip! My veggies were daikon radish slices (sprinkled with sumac), cucumber slices (sprinkled with rice wine vinegar and onion), and par-boiled carrot slices (sprinkled with sesame seed).
    The dip was devoured, and everyone wanted to get the recipe! Yes, they all have your website now! it is the best!
    Thanks!

  3. Yet another winner from FAH! We really enjoyed the combination of flavors. I found beet cabbage kraut in the store. The furikake was a nice addition. Because I love sauces, I added a bit of the leftover marinade to the finished dish, which included the seasoned rice.

    1. Thanks Sherie, glad you enjoyed! I love sauces too, great idea to use the marinade.

  4. It was wonderful – thank you so much, Sylvia.
    I have a beginner question on tofu: what is your opinion on using some kind of a press device to remove some of the water? I used the extra firm (non-pressed), and it was great, but my friend always does it. Thank you!

    1. Hi Alice, personally I find that if you press too much, and remove too much water, the tofu can get really dry. So I just gently pat it dry but leave moisture inside. If you really want to press out the water, place a couple of paper towels on top and bottom of the tofu, then weigh it down- like with a loaf pan, with a can inside, for 15-30 minutes. 😉

      1. That’s what I thought (and did) – to leave some moisture in. Thank you! 👍🏻 🌸

  5. Great recipe, full of flavor. You make cooking fun. When it is my turn to cook, I immediately go to you, weather it be the weekly suggestions or your web site.
    Thanks so much for sharing.

  6. This is the first time I have ever posted a review. I felt compelled.

    This recipe is wonderful, quick and flexible. I use other vegetables, too (whatever I have on hand.) The presentation is always lovely.

    Thank you, Sylvia.

  7. delicious, fast and easy. I made this with salmon, tofu and fingerling yams. It pleased the whole family.

  8. Delicious!! Always looking for new ways to make tofu that isn’t stir fry and this was great! Served with some soba noodles for my partner and zuchinni noodles for me.

  9. Made this last night. Hubbie came home with 5 lbs. of carrots instead of 1lb, so carrots seemed like a good idea. I actually allowed the tofu to sit in the marinade at room temp for several hours prior to baking to enhance flavor and upped the amt of carrots. This recipe is great, especially when topped with toasted sesame seeds, (white and black), cilantro, and the orange zest, which for me is essential. I think this dish is even more flavorful the next day, and fine cold. Topped it with “Dukkah” which made it even more amazing.

  10. This glaze was quite tasty and delicious on chicken. I found the vinegar to be a bit overwhelming so in the future I will cut it back to 1.5TB. I think adding a bit of cornstarch would make it into a nice dipping/drizzling sauce as well.

    km

  11. Hi Sylvia,
    This was a delicious recipe. Very easy to make. While it was in the oven I made some mushroom risotto. A glass of red wine and my wife and I had a superb little feast. I hope your having a nice spring in the Northwest. Here in Maine the buds on my fruit trees are just opening up. I’ve already harvested my first crop of garlic chives for this year(I had them in a cold frame). I’m hoping to get my seedlings planted in our raised beds soon. My favorite time of the year. Everything is spring back to life. Keep sending me your weekly emails. They inspire me to try new things both in the kitchen and in my garden. I’m going to try to grow some lemongrass this year.

    1. Thanks Terry, I’m glad you are enjoying the weekly emails! I’m excited to hear how it goes with the lemongrass- I think we have a similar climate here, so curious to see if you can grow it! Spring here has been slow. It’s still cold, but despite this, blossoms have begun their opening. It really is a site to behold. Have a beautiful weekend!