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Easy Tofu Bowl with Lemon Herb Dressing - Choose Your Grain!

This recipe celebrates a delicious vegetarian twist on a salad bowl, featuring marinated tofu and a refreshing lemon herb dressing. You can personalize it with your favourite grain base!

Ingredients: Tofu Marinade:

  • 3 tablespoons olive oil

  • 1/2 tablespoon lemon zest

  • 1/2 teaspoon dried rosemary

  • 1/2 teaspoon dried thyme

  • 1/2 teaspoon dried parsley

  • 1/2 teaspoon lemon juice

  • Salt and pepper to taste


  • 1 block firm tofu, drained and pressed

  • 1 tablespoon olive oil

Veggies & Grains:

  • 1 cup cooked brown rice, quinoa, or buckwheat (see cooking tips below)

  • 1/4 cup steamed broccoli florets

  • 1/4 cup steamed haricots verts or green beans

  • 2 cups baby spinach or mixed greens

  • 1/2 avocado, sliced


  • Zest and juice of 1 lemon

  • 1 tablespoon chopped capers

  • 1 teaspoon Dijon mustard

  • 1 tablespoon shallot, minced (optional)

  • 2 tablespoons olive oil

  • Salt and pepper to taste

Optional Toppings:

  • Pickled onions

  • Seeded crackers


  1. Marinate the Tofu: In a bowl, whisk together olive oil, lemon zest, rosemary, thyme, parsley, lemon juice, salt, and pepper. Drain and press tofu according to package instructions. Cut tofu into cubes and add to the marinade. Toss to coat and let sit for at least 15 minutes (or longer for deeper flavour).

  2. Cook the Tofu: Heat olive oil in a pan over medium heat. Add tofu cubes and cook for 3-4 minutes per side, or until golden brown.

  3. Assemble the Bowls: Divide cooked grain, broccoli, green beans, spinach, and avocado slices between two bowls. Top with cooked tofu cubes.

  4. Make the Dressing: In a jar or small bowl, whisk together lemon zest, juice, capers, Dijon mustard, shallot (if using), olive oil, salt, and pepper.

  5. Serve: Drizzle the dressing over each bowl and enjoy! Add pickled onions or crackers for extra texture and flavor, if desired.

Cooking Tips:

  • To press tofu quickly, wrap it in a clean kitchen towel and place a heavy object (like a pot or cookbook) on top for 15-20 minutes.

  • Marinate the tofu for longer for a stronger herbal flavor.

  • Don't have fresh herbs? Substitute 1/2 teaspoon each of dried rosemary, thyme, and parsley for the fresh version in the marinade.

  • Leftover tofu and dressing can be stored in separate containers in the refrigerator for up to 3 days.

Grain Options:

  • Brown Rice: Cook 1 cup according to package instructions (typically 45-50 minutes). Provides a hearty base.

  • Quinoa: Cook 1 cup according to package instructions (typically 15 minutes). Offers a complete protein source with a nutty flavor.

  • Buckwheat: Cook 1 cup according to package instructions (typically 10-12 minutes). Gluten-free option with an earthy taste.


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