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Vegan Tofu Tabbouleh Bowl Recipe

Vegan Tofu Tabbouleh Bowl Recipe

This refreshing plant-based rainbow veggie bowl is sure to brighten up your weekly meal prep. Packed with powerful health supportive phytonutrients, enjoy this vegan tofu tabbouleh bowl recipe composed of tofu, quinoa, and fresh vegetables tossed with a refreshing almond and walnut tabbouleh.

About this Recipe

The backbone of this recipe is a quinoa salad prepared with a revitalized walnut and almond parsley tabbouleh. We bulked up this bowl with protein and tons of flavor by adding air-fried tofu, fresh citrus and roasted vegetables. 

Classic Tabbouleh is a Lebanese favorite prepared with finely minced parsley, tomatoes, mint, bulgur (par-boiled wheat kernels), seasoned with olive oil and lemon juice. 

Add this recipe to your weekly high-protein vegan meal prep and  prepare the ingredients in bulk to utilize them for other recipes or dishes.

This recipe prepares 4 servings (meals), so plan on utilizing the ingredients for other meals by preparing the components of the bowl and keeping them separate until it's time to build your meal. You'll love the refreshing and citrus notes of this bowl, but have fun and pick up some other tasty vegan ingredients during your next grocery haul; here is a vegan food list for some inspiration. 

The components you'll be prepping for this bowl include: 

This concept is a great reason to utilize Trifecta A La Carte ingredients; pre-cooked proteins, vegetables, and starches provide everything you need on-hand to prepare a quick meal. 

Meal prep tip: keep a variety of roasted vegetables, cooked starches, sliced proteins, and quick sauces on hand to prepare a balanced meal in a pinch. 

How to Prepare Vegan Tofu Tabbouleh Bowl Recipe

This recipe takes about 15 minutes to prepare, 30 minutes to cook, and yields 4 servings. 

Ingredients 

  • 3-4 small beets, roasted at home, or store bought sliced 
  • 1 recipe fried tofu or 1 package firm tofu cut into cubes 
  • 1 recipe walnut and almond tabbouleh 
  • 1.5 cups quinoa cooked 
  • 2 oranges, sliced 
  • 2 carrots, shaved
  • 2 cups kale, roughly chopped 
  • 1 can chickpeas, drained and rinsed 

Tools 

  • Knife and cutting board
  • Air-Fryer or Oven 
  • One Medium Bowl 
  • One Large Bowl 
  • Tongs 

Step 1: Prepare Your Tofu, Tabbouleh, and Quinoa

This recipe is a great addition to weekly meal prep because you can prepare a lot of the ingredients in bulk or purchase extra to utilize in meals for the rest of the week as well. 

Practice your knife skills while preparing this simple walnut and parsley tabbouleh recipe. To cook your quinoa, first rinse the grain thoroughly then prepare according to the package instructions. Most quinoa requires 1.5 cups of liquid per every 1 cup of quinoa. 

If you are in a time crunch, purchase some prepared tabbouleh from the grocery store and add in toasted walnuts and almonds. You can also pick up a package of microwave ready quinoa. 

Whatever route you choose, toss 1.5 cups of cooked quinoa with 2 cups of tabbouleh and set aside. 

Step 2: Prepare Your Vegetables and Greens

The next steps to finishing this Tofu Tabbouleh bowl are easy and involve getting your fresh ingredients ready to toss into your bowl. Rinse the rest of the ingredients and pat dry, then prepare to process: 

  • For the kale, remove the fibrous stalk and then thinly slice the leafy greens. 
  • For the oranges, remove the bitter skin and slice into wedges. 
  • For the carrots, using a vegetable peeler, shave the carrot into thin crunchy strips. 
  • For the chick-peas, drain from the can, rinse, and set aside 
  • For the roasted beets, cut into 1/2 -inch chunks or slices 

Toss all of these ingredients with tabbouleh for extra flavor! 

Step 3: Build Your Bowl 

To build a bowl that matches the macros in the nutrition label below, measure the following into a meal-ready bowl or meal-prep container: 

  • ⅓ cup tabbouleh quinoa 
  • 4 ounces tofu 
  • ½ cup roasted beets 
  • 3-4 slices orange 
  • 1 cup kale, carrot, and chickpea salad
  • 1/4 cup tabbouleh 

Top with extra Tabbouleh, a drizzle of olive oil and squeeze of lemon juice, then dig in! 

Storing and Serving

Store your bowl pre-built for up to 4 days, or store the components separately for up to one week. Reheat in the microwave or enjoy right out of the fridge! 

Try out this bowl with a vegan pesto or try this simple vegan savory grilled tofu, broccoli and rice bowl. 

Consuming a nutritionally balanced, plant-based, vegan diet requires a bit of effort. Be sure to prioritize an intentionally stocked pantry and fridge with variety and value. 


Lunch or dinner are covered with this recipe, but if you still need some inspiration for breakfast, here are 6 vegan breakfast recipes made using plant-based power. 

Get everything you need to master your high-protein vegan meal prep with this free Vegan Meal Prep Guide created by our registered dietitian! 

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Vegan Tofu Quinoa and Citrus Beet Bowl

COOK TIME:

30 min

PREP TIME:

15 min

YIELD:

4 bowls

DESCRIPTION

Packed with powerful health-supportive phytonutrients, enjoy this vegan tofu tabbouleh bowl recipe composed of tofu, quinoa, and fresh vegetables tossed with a refreshing almond and walnut tabbouleh.

INGREDIENTS

  • 3-4 small beets, roasted, sliced
  • 1 recipe (16 ounces) fried tofu
  • 2 cups walnut and almond tabbouleh
  • 1.5 cups quinoa, cooked
  • 2 oranges, sliced
  • 2 cups kale, sliced
  • 1 can chickpeas, drained and rinsed

INSTRUCTIONS

  1. Prepare your fried tofu, tabbouleh, and quinoa according to recipe directions. Combine the quinoa and 2 cups tabbouleh together to marinade. You should have extra tabbouleh for finishing your bowl.

  2. Wash your vegetables and greens. Remove the stems from the kale and finely chop. Using a vegetable peeler, peel the carrot into fine strips. Toss the kale, carrots, and chickpeas together and set aside.

  3. Remove the peel from your orange and slice into slices. Do this over a bowl to save any orange juice and mix it into the tabbouleh.

  4. To build your bowl: measure 1/3 cup tabbouleh and quinoa mixture, 4 ounces tofu, 1/2 cup roasted beets, 3-4 sliced orange, 1 cup kale, carrot, and chickpea salad. Top with extra tabbouleh if desired.

NUTRITION FACTS

Servings: 1 | Calories Per Serving: 340

  • Total Fat 16g
    21%
  • Cholesterol 0mg
    0%
  • Sodium 410mg
    18%
  • Total Carbohydrates 34g
    12%
  • Sugars 6g
  • Protein 21g
  • Vitamin A
  • Vitamin C