High-Protein Tofu and Lentil Bowl with Roasted Veggies

Looking for a hearty, high-protein plant-based meal? This Tofu and Lentil Bowl with Roasted Veggies brings together satisfying textures and bold flavors in one balanced bowl. Roasted tofu and vegetables are tossed in a tangy, slightly spicy sauce and served over a wholesome base of red lentils and farro (or quinoa for a gluten-free option).

It's a flexible, meal-prep-friendly recipe that's perfect for dinner or packed lunches. With protein from both tofu and lentils-and tons of fiber and flavor from veggies and fresh herbs-it checks all the boxes for a nourishing, satisfying plant-powered meal.

The secret to this bowl's flavor is the simple sauce-made with apple cider vinegar, soy sauce, maple syrup, garlic, and ginger. It doubles as a marinade and finishing drizzle, so the entire bowl is infused with layers of sweet, savory, and spicy notes.

Sheet pan cooking keeps things streamlined. First, the tofu is baked until golden and crispy on the edges. Then the carrots and cauliflower are added to the pan to roast alongside the tofu, saving both time and dishes.

The finished tofu and vegetables are layered over a warm mix of lentils and whole grains (like farro or quinoa) for a satisfying base that's high in plant-based protein and naturally gluten-free if needed. Fresh herbs, green onions, and crunchy seeds add brightness and texture just before serving.

This high-protein vegetarian recipe works great as a weeknight dinner and holds up beautifully for leftovers, making it a smart choice for batch cooking and lunch prep.

If you want to try more veggie bowl recipes, check out my Black Bean Quinoa Bowls, Miso Mushroom Grain Bowls, Fall Harvest Tofu Bowls, or Baked Falafel Bowls. You can also find a full collection of salads and bowls here!

Ingredients

This bowl is built on simple but nutritious ingredients: extra-firm tofu, rainbow carrots, cauliflower, and a flavorful sauce made with apple cider vinegar, soy sauce, ginger, maple syrup, and garlic powder. It's served over a hearty combination of cooked red lentils and farro (or gluten-free quinoa). Fresh herbs like basil and cilantro, plus toasted seeds, finish it off with color, crunch, and even more nutrition.

Substitutions

• Farro: Use quinoa or brown rice for a gluten-free option.
• Red lentils: Green or brown lentils work too, but they'll hold their shape more and take slightly longer to cook.
• Soy sauce: Substitute with tamari or coconut aminos for gluten-free variations.
• Vegetables: Swap cauliflower for broccoli or use sweet potato instead of carrots.
• Pumpkin seeds: Try sunflower seeds or chopped nuts if preferred.

Storage

Store leftovers in airtight containers in the fridge for up to 4 days. Reheat gently in the microwave or a skillet with a splash of water or broth to prevent dryness.

This recipe is freezer-friendly as well. Just store the components separately (tofu/veggies and grain/lentil base) and freeze for up to 3 months. Thaw overnight in the fridge before reheating.

FAQ

📖 Recipe

High-Protein Tofu and Lentil Bowl with Roasted Veggies

Stephanie McKercher, RDN

This plant-based Tofu and Lentil Bowl with Roasted Veggies is a high-protein, sheet pan dinner that's perfect for busy nights or meal prep. Tofu and vegetables are baked in a flavorful sauce and served over a hearty mix of lentils and grains.

3 from 2 votes

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Prep Time 20 minutes mins

Cook Time 40 minutes mins

Total Time 55 minutes mins

Course dinner, entree, lunch

Cuisine vegan, vegetarian

Servings 4 people

Ingredients

  

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Sauce:

• ¼ cup grapeseed oil or cooking oil of choice
• 2 tablespoons cider vinegar
• 1 tablespoon soy sauce
• 1 tablespoon maple syrup
• 1- inch piece ginger, grated
• ½ teaspoon garlic powder
• ½ teaspoon cayenne pepper (optional for spicy flavor)

Sheet pan tofu:

• 1 14-ounce package extra-firm tofu, drained, pressed and cut into 16 pieces (see note)
• 6 carrots, chopped into 2-inch pieces (such as rainbow carrots, see note)
• 2 cups cauliflower florets

Bowls:

• 2 cups cooked farro
• 2 cups cooked red lentils
• Fresh basil
• Cilantro
• Chopped green onions
• Pumpkin seeds, toasted if desired (see note)
• Sesame seeds, black and white, toasted if desired (see note)

Instructions

 

• Preheat oven to 450 degrees Fahrenheit and prepare a baking pan.

Prepare sauce:

• Whisk grapeseed oil, cider vinegar, soy sauce, maple syrup, grated ginger, garlic powder, and cayenne pepper (if using).

Prepare tofu:

• Put tofu pieces in large mixing bowl. Pour 2 tablespoons sauce into bowl and carefully mix with hands until evenly coated. (You may need to whisk the sauce each time before using to prevent separation.)
• Spread tofu pieces on baking pan and place on center rack of oven. Cook 10 minutes, or until bottom of tofu is golden and easily separates from baking pan with a spatula. Remove baking pan from oven, flip tofu pieces, and return to oven. Cook 10 additional minutes, or until both sides are golden in places.
• While tofu is cooking, put carrots and cauliflower in the same mixing bowl, and use hands to coat vegetables with remaining sauce from tofu.
• After tofu has been cooking for a total of 20 minutes, remove baking pan from the oven, stir in carrots and cauliflower, and return pan to oven. Cook 10 additional minutes, or until vegetables begin to soften.
• Remove baking pan from the oven, stir tofu and vegetables, and pour about half of the remaining sauce on top. Stir again and return baking pan to oven. Cook 10 additional minutes, or until carrots are fork-tender and tofu is browned and crispy on edges.

Prepare bowls:

• Mix cooked farro and lentils and divide between bowls. Place cooked vegetables and tofu in bowls and drizzle with remaining sauce. Garnish with basil, cilantro, green onions, pumpkin seeds, and sesame seeds, if desired.

Video

Notes

Preparing tofu: Drain liquid from tofu container and wrap whole tofu block in paper towel. Put on a plate and place something heavy (such as a cast iron skillet) on top of the wrapped tofu top press out any remaining liquid. Wait at least an hour (refrigerate if you plan to press overnight), and then remove the paper towel and slice tofu into pieces.

Carrots: Cut carrots in half lengthwise and then cut into quarters to create 2-inch pieces. Use orange carrots if rainbow carrots aren’t available.

To cook lentils and farro: Rinse lentils and farro and place in separate pots. Fill pots with water to cover the lentils and farro. Bring each to a boil, and then reduce heat to medium. Cook 15 minutes, or until tender, drain excess water (if any) and remove from heat. 

To toast seeds: Add to a hot, dry skillet and cook over medium heat, stirring constantly, 2 minutes, or until golden brown. Remove from heat immediately to prevent burning.

Gluten-free variation: Substitute gluten-free tamari or liquid aminos for soy sauce. Substitute quinoa for farro.

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Recipe inspired by and adapted from JoyFoodSunshine.

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