If you’re craving something sweet, savory, sticky, and deeply satisfying—this Mongolian Tofu Meal Prep is about to become your new weekly favorite. It’s got crispy golden tofu drenched in a glossy sauce with hints of ginger and garlic, nestled over fluffy quinoa rice with tender steamed broccoli. Plant-based perfection in every bite!
This recipe is designed for make-ahead ease, meaning your future self will thank you when lunchtime hits. Whether you’re working from home or packing your meals on the go, this tofu meal prep is budget-friendly, packed with flavor, and totally vegan.
You can also find a collection of all my delicious vegan meal prep recipes here.
Why You’ll Love This Mongolian Tofu Recipe
- 🌱 Vegan + gluten-free friendly (just sub tamari!)
- 🍱 Perfect for meal prep – makes 4 hearty servings
- 💪 Protein-rich tofu + balanced carbs = energy that lasts
- 💚 Customizable with your favorite grains or veggies
- 😋 Seriously addictive Mongolian-style sauce
Benefits of Mongolian Tofu Meal Prep
- Healthy and Balanced: A nourishing blend of carbs, plant protein, and fiber.
- Time-Saving: Prep once, enjoy all week.
- Budget-Friendly: No fancy ingredients needed.
- Kid-Friendly Flavors: That sweet-savory sauce? Everyone loves it.
- Easily Scalable: Make more for dinner or freeze portions.
Ingredients & Substitutions
Here’s what you’ll need to bring this savory magic to life:
Tofu
- 1½ blocks medium firm tofu, frozen and thawed
- Freezing and thawing gives tofu a chewy, meatier texture.
- 2 tbsp cornstarch
- For crisping the tofu.
- 1–2 tbsp oil
- Any neutral oil like avocado or canola.
- 3 cloves garlic, minced
- 1½ tbsp grated fresh ginger
- 3 green onions, sliced
Mongolian Sauce
- ½ cup water
- 1 tbsp dark soy sauce
- Mushroom dark soy gives a rich umami base.
- 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
- 2 tbsp brown sugar or maple syrup
- Use maple syrup for a refined sugar-free option.
- 2 tbsp cornstarch + 2 tbsp cold water
- This slurry helps thicken the sauce beautifully.
Quinoa Rice
- ½ cup dry quinoa
- ½ cup basmati rice
- 1¾ cups water
Broccoli
- 1 large head, cut into bite-sized florets
Ingredient Substitution Tips
Make It Spicy
Add red pepper flakes or sauté a diced red chili with your aromatics for a kick.
Add More Veggies
Bell peppers, shredded carrots, snap peas, or even bok choy would be delicious additions.
Use a Different Grain
No quinoa? Sub jasmine rice, brown rice, couscous, or even cauliflower rice for a low-carb option.
Helpful Tools
- Non-stick skillet or cast iron pan
- Steamer or pot with lid for broccoli
- Mixing bowls
- Grater for ginger
- Airtight meal prep containers (glass or BPA-free plastic)
How to Make This Mongolian Tofu Recipe
1. Cook the Quinoa Rice
- Rinse both the quinoa and basmati rice.
- In a pot, combine with 1¾ cups water.
- Bring to a boil, then reduce to a rapid simmer and cover.
- Cook for about 15 minutes, or until water is absorbed.
- Fluff with a fork and let sit for 5 minutes.
2. Prep the Tofu
- Make sure the tofu is frozen and thawed—this is essential!
- Gently squeeze out excess water with your hands over the sink.
- Tear the tofu into bite-sized chunks (don’t cut—tearing gives better texture).
- Toss with 2 tbsp cornstarch in a bowl until coated.
3. Steam the Broccoli
- Steam for 4–6 minutes until fork-tender but still vibrant green.
- Set aside.
4. Crisp the Tofu
- Heat oil in a large non-stick pan over medium heat.
- Add tofu and pan-fry until golden and crispy on all sides, about 8–10 minutes.
5. Add Aromatics & Sauce
- Add in garlic, ginger, and green onions. Sauté for 1–2 minutes until fragrant.
- Pour in water, soy sauces, brown sugar, and cornstarch slurry.
- Stir gently until the sauce thickens and coats the tofu (about 2–3 minutes).
6. Assemble Your Meal Prep Boxes
- Divide quinoa rice into 4 containers.
- Top with equal portions of broccoli and tofu.
- Garnish with sesame seeds and extra green onion, if you like.
- Seal and refrigerate for up to 4 days.
Tips & Tricks
- Tear your tofu instead of slicing for more crispy edges.
- Wait to add aromatics until tofu is golden—this prevents burning.
- Want extra sauce? Double the sauce portion for extra drizzle!
- Reheat in the microwave or a pan with a splash of water.
Frequently Asked Questions
Yes! Firm tofu works well too. Just make sure it’s frozen and thawed to achieve the chewier texture.
It will stay fresh in the fridge for 4–5 days. Reheat in the microwave or stovetop until hot.
Yes! Freeze the tofu and rice together in containers. Thaw overnight and reheat with a splash of water.
Use tamari for gluten-free or coconut aminos for a lower sodium option.
Absolutely. Try bell peppers, snap peas, or bok choy—whatever you enjoy most!
Mongolian Tofu Meal Prep
Ingredients
Tofu
- 1 ½ blocks medium firm tofu, frozen and thawed
- 2 tbsp cornstarch
- 1-2 tbsp oil for cooking
- 3 cloves minced garlic
- 1 ½ tbsp grated ginger
- 3 green onions, sliced
Sauce
- ½ cup water
- 1 tbsp dark soy sauce I used the mushroom dark soy sauce
- 2 tbsp low-sodium soy sauce
- 2 tbsp brown sugar or maple syrup
- 2 tbsp cornstarch mixed with 2 tbsp cold water
Quinoa Rice
- ½ cup dry quinoa
- ½ cup basmati rice make the rice you choose cooks in 12-15 mins
- 1 ¾ cups water
Broccoli
- 1 large head broccoli, cut into bite-sized pieces
Instructions
Quinoa Rice
- Rinse the dry rice and quinoa and cook with water according to package instructions. Usually around 15 mins on rapid simmer, covered. Fluff with a fork then leave for 5 mins.
Tofu Prep
- Make sure the tofu has been frozen and thawed as this affects the texture.
- Gently squeeze any excess liquid out of the tofu. Pressing it may cause it to fall apart so it's best to do this with your hands over the sink.
- Tear the tofu into bite-sized pieces and add them into a large mixing bowl.
- Add 2 tbsp of cornstarch and toss them gently to combine.
Broccoli
- Steam the broccoli for 4-6 mins or until fork tender.
Cooking Tofu
- In a non-stick pan on medium heat, add the oil and the tofu.
- Cook the tofu until it's golden and crispy on all sides. Around 8-10 mins.
- Next, add in the ginger, garlic and green onions and cook for another 1-2 mins.
Adding Sauce
- Now, add in the water, dark soy sauce, soy sauce, brown sugar, and cornstarch slurry.
- Continue cooking for a few minutes until the sauce has thickened.
- Serve the tofu with your favourite vegetables if desired on a bed of rice. Enjoy!
Assembly
- Divide the rice, broccoli and tofu into for separate meal prep containers. Sprinkle sesame seeds on top if desired. Store in the fridge, and re-heat when ready to eat. Enjoy!
Video
Notes
Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.
Nutrition
Conclusion
This Mongolian Tofu Meal Prep is more than just a pretty lunchbox—it’s a powerhouse of flavor, texture, and plant-based goodness. Easy to batch cook, customizable, and packed with nutrients, it’s a go-to for busy weeks when you want to eat well without stress.
