If you’re on the hunt for a delicious, nutritious, and super-easy meal prep idea that makes your weekdays brighter and your belly happier, you’ve come to the right place. Today, we’re diving deep into the world of Miso Tofu Bowls Meal Prep – a vibrant dish that combines crispy tofu, a refreshing salad, hearty quinoa rice, and a creamy, tangy miso tahini dressing. This recipe not only tantalizes your taste buds but also serves as a powerhouse of nutrition, perfect for busy days. So, grab your apron, and let’s get cooking!
You can view my full collection of plant-based meal prep recipes here.
What are Miso Tofu Bowls?
Imagine a bowl that bursts with flavors, textures, and colors – that’s exactly what Miso Tofu Bowls are all about. This dish layers crispy tofu, fresh vegetables, hearty grains, and a zesty miso tahini dressing into one harmonious meal. Each bite is an adventure, combining the crunch of tofu, the tang of vinegar-kissed slaw, and the creamy richness of a dressing that ties it all together.
Essential Ingredients for Miso Tofu Bowls
Before we jump into the cooking process, let’s talk about the key components that make up this delightful dish.
The Star: Crispy Tofu
Crispy tofu is the heart of our bowl. Made by pressing extra firm tofu, coating it in cornstarch and low-sodium soy sauce, and then air frying until golden, this protein-packed ingredient brings both texture and flavor to the table. A drizzle of hoisin sauce adds that extra burst of sweetness and tang that makes every bite irresistible.
Fresh and Flavorful Salad Components
Our salad is a colorful medley of grated red cabbage, large grated carrot, and cooked edamame, tossed with a splash of rice vinegar. This crunchy, refreshing slaw not only adds a satisfying crunch but also infuses the dish with a light, tangy flavor that perfectly balances the rich tofu and grains.
Nutritious Quinoa Rice
Quinoa rice is a clever twist on traditional rice. By cooking quinoa together with a rice that cooks in about 15 minutes, you get a hearty base that’s rich in protein, fiber, and essential nutrients. This mix not only enhances the nutritional profile of the meal but also adds an interesting texture that complements the other ingredients.
Creamy Miso Tahini Dressing
No bowl is complete without a dressing, and our miso tahini dressing is the ultimate flavor enhancer. Blended with tahini, low-sodium soy sauce, toasted sesame oil, shiro miso, maple syrup, lime juice, and water (to achieve the perfect consistency), this dressing is smooth, creamy, and packed with umami goodness.
Ingredients & Substitutions
One of the best parts of cooking is knowing you have options. Here’s a breakdown of our main ingredients along with some flexible substitutions to suit your taste or dietary needs.
Tofu and Its Alternatives
- Crispy Tofu: The recipe calls for extra firm tofu, which holds its shape well when air fried.
- Substitutions: If you’re not a fan of tofu, try tempeh for a nuttier flavor, or even chickpeas if you prefer a plant-based protein with a different texture.
Salad and Grain Variations
- Salad Components: Our salad features grated red cabbage, carrot, and edamame.
- Substitutions: You can swap red cabbage for green cabbage or add extra vegetables like bell peppers or snap peas. For grains, if quinoa isn’t your go-to, consider brown rice or even couscous as an alternative base.
Dressing Customizations
- Miso Tahini Dressing: The core of our dressing is the combination of tahini and shiro miso.
- Substitutions: Feel free to adjust the ingredients – you might swap maple syrup for agave nectar or add a touch more lime juice for extra zing. Experiment until you find your perfect balance.
How To Make The Miso Tofu Bowls Meal Prep Recipe
Let’s roll up our sleeves and break down the process of making these delightful Miso Tofu Bowls, step by step.
Preparing the Quinoa Rice
Wash and Combine:
Start by rinsing your quinoa and rice thoroughly. Place them together in a pot and cook according to the quinoa package instructions. Remember, the rice you choose should cook in around 15 minutes so that it harmonizes perfectly with the quinoa.
Cooking Tips for Quinoa Rice
- Use a 1:2 ratio of grains to water.
- Bring the water to a boil, then cover and reduce the heat.
- Allow the grains to simmer until they’re tender and all the water is absorbed.
- Fluff the mixture with a fork before setting it aside.
Crispy Tofu Preparation
Cube and Season:
Cut the pressed extra firm tofu into bite-sized cubes. Toss the cubes with a dusting of cornstarch and a splash of low-sodium soy sauce to ensure they’re evenly coated.
Air Fry for Perfection:
Place the tofu cubes in your air fryer. Set the temperature to 390°F and cook for 8-10 minutes, making sure to flip them halfway through. The result should be beautifully crispy tofu that’s both crunchy and tender inside.
Add the Finishing Touch:
Once cooked, toss the tofu with a drizzle of hoisin sauce. This not only enhances the flavor but also gives the tofu an appealing glaze. Set the tofu aside as you move on to the next steps.
Creating the Slaw
Mix the Veggies:
In a large bowl, combine the grated red cabbage, grated carrot, and cooked edamame. These fresh veggies bring a burst of color and a satisfying crunch to your bowl.
Season with Vinegar:
Pour in the rice vinegar and toss well to ensure every piece of vegetable is lightly coated. This simple step elevates the freshness of the slaw and ties the dish together.
Blending the Miso Tahini Dressing
Gather Your Ingredients:
In a blender, combine the tahini, low-sodium soy sauce, toasted sesame oil, shiro miso, maple syrup, and lime juice.
Blend to Perfection:
Add a little water at a time to achieve a smooth and creamy consistency. Blend until all the ingredients are fully incorporated. Taste and adjust salt and pepper if needed. This dressing should be both tangy and creamy, perfectly complementing the rest of the bowl.
Assembling the Bowl
Divide and Conquer:
Now it’s time to bring everything together. Divide your prepared quinoa rice, crispy tofu, and fresh slaw evenly between four meal prep containers.
Drizzle and Garnish:
Generously drizzle the miso tahini dressing over each bowl. If you’re feeling adventurous, add a little chili crisp oil on top for that extra kick.
Storage:
Cover the containers and store them in the fridge. These bowls are designed to be enjoyed cold or reheated, making them the perfect grab-and-go meal for any time of day.
Tips & Tricks for Meal Prepping
Maximizing Flavor
- Marination Magic:
Consider marinating the tofu a bit longer in the soy sauce mixture before air frying to deepen the flavor. - Herb Infusions:
Add fresh herbs like cilantro or basil to the salad for an extra burst of freshness. - Layering Flavors:
Drizzle the miso tahini dressing both during assembly and right before serving to ensure every bite is bursting with flavor.
Storage and Reheating Tips
- Keep It Fresh:
Store the dressing separately if you plan on keeping the meal prep for more than a couple of days. This prevents the vegetables from becoming soggy. - Reheat Gently:
If you prefer your bowl warm, reheat only the quinoa rice and tofu. The fresh slaw is best enjoyed cold, keeping its crunch intact. - Use Airtight Containers:
Ensure your meal prep containers are airtight to keep your ingredients fresh and vibrant throughout the week.
Customization Ideas
- Spice It Up:
Add a sprinkle of chili flakes or a dash of sriracha to the dressing if you love a bit of heat. - Mix Up the Grains:
Experiment with other grain combinations like bulgur or farro if you want to change things up. - Add More Veggies:
Consider tossing in some steamed broccoli, sliced cucumbers, or even avocado for extra creaminess and nutrients.
Meal Prep Bowl FAQs
Absolutely! Every ingredient in this recipe is plant-based, making it a fantastic vegan meal option that’s rich in protein and fiber.
The total time from start to finish is 45-60 minutes. Breakdown:
- Prep: 15-20 minutes
- Cooking: 30-40 minutes
With practice, you can reduce this time by prepping ingredients while cooking.
Substitution & Ingredient Solutions
Pan-frying alternative:
- Heat 1 tbsp oil in non-stick skillet over medium heat
- Cook tofu 5-7 minutes per side
- Press with spatula for better browning
For extra crispiness, use cornstarch coating before frying.
Alternative grains and cooking times:
| Grain | Cooking Time | Water Ratio |
|---|---|---|
| Brown Rice | 40 mins | 1:2 |
| Wild Rice | 45 mins | 1:3 |
| Couscous | 10 mins | 1:1.5 |
Meal Prep Guidelines
Storage recommendations:
- Refrigerator: 4-5 days in glass containers
- Freezer: Not recommended for best texture
Reheating tip: Sprinkle 1 tsp water before microwaving (2 mins on high).
Miso Tofu Bowls Meal Prep
Ingredients
Crispy Tofu
- 1 block extra firm tofu, pressed
- 1 tbsp cornstarch
- 1 tbsp low sodium soy sauce
- 2-3 tbsp hoisin sauce to drizzle on top
Salad
- 4 cup grated red cabbage
- 1 large grated carrot
- 1 cup cooked edamame
- 2 tbsp rice vinegar
Quinoa Rice
- ½ cup dry quinoa
- ½ cup dry rice *choose a rice that takes around 15 mins to cook so it can cook together with the quinoa
Miso Tahini Dressing
- ¼ cup tahini
- 2 tbsp low-sodium soy sauce
- 1 tbsp toasted sesame oil
- 1 tbsp shiro miso
- 1 tbsp maple syrup
- 2 tbsp lime juice
- water to thin
Instructions
Quinoa Rice
- Wash the rice and quinoa and cook them together according to the quinoa package instructions. See notes.
Crispy Tofu
- Cut the tofu into cubes and toss with the cornstarch and soy sauce to combine.
- Cook in the air fryer at 390 for 8-10 mins flipping halfway.
- Toss in a little hoisin sauce and set aside.
Slaw
- Toss the grated cabbage, carrot, and edmame in a large bowl with the rice wine vinegar.
Dressing
- To a blender add tahini, miso, soy sauce, maple syrup and lime juice. Add water to thin as needed and blender until smooth and creamy. Add salt and pepper to taste if desired.
Bowl Assembly
- Divide the ingredients between 4 meal prep containers, and drizzle the tahini dressing on top. Add a little chili crisp oil on top if desired. Store in the fridge and enjoy!
Notes
Nutrition
Conclusion: Miso Tofu Bowls Meal Prep
Miso Tofu Bowls Meal Prep is more than just a recipe—it’s a lifestyle choice that marries convenience with health, creativity, and an explosion of flavors. Whether you’re a seasoned meal prepper or just beginning your journey towards healthier eating, this recipe offers a balanced mix of protein, fiber, and vibrant vegetables, all brought together with a divine miso tahini dressing.
By embracing the art of meal prepping, you’re not only saving time but also giving yourself the gift of nutritious, delicious meals throughout the week. Every component of this dish—from the crispy tofu to the crunchy slaw and hearty quinoa rice—is designed to work in harmony, creating a symphony of flavors that’s as satisfying as it is nourishing.
Remember, cooking is all about experimentation and personal taste. Don’t hesitate to adjust the ingredients, try out new substitutions, or add your own twist to make the recipe uniquely yours. With a bit of planning and a lot of love, meal prepping can transform your daily routine into an exciting culinary adventure.
So, why wait? Head into your kitchen, gather your favorite ingredients, and start creating your very own Miso Tofu Bowls. Enjoy the process, savor every bite, and make each meal a celebration of health and flavor.
Yum this was fantastic I ate this all week and I’m back for round 2! Book marked 🙂
Thanks so much Lia so happy you have come back to make this again 😊
The miso tofu was tasty!!
Hi Meagan, so happy you enjoyed the tofu flavour 😊