Vegan Miso Tofu Bowl

This dish is full of umami flavour with the tofu tossed in a delicious miso marinade accompanied by fresh veggies and brown rice.

Serves 1 | Prep time: 15 mins | Cooking time: 15 mins


  • 60g/2.1oz (1/3 cup) brown rice
  • 200g/7oz firm tofu
  • 100g/3.5oz silverbeet (chard) or other green leafy vegetable (large couple of handfuls)
  • 50g/1.8oz carrot, julienned or grated (1 small-med size)
  • 1 tsp sesame oil
  • Optional: a squeeze of lemon juice, finely chopped spring onion, to serve

Tofu Marinade

  • 1 Tbsp miso paste
  • 1 tsp maple syrup
  • 2 tsp apple cider vinegar or rice wine vinegar
  • 1/4 tsp chilli flakes
  • 1 tsp of water


  1. Cook the rice according to packet instructions.
  2. Preheat oven to 180C/355F.
  3. Cut the tofu into 1cm (approx. 1/3 in) thick slabs.
  4. In a shallow bowl, mix all the marinade ingredients then coat each tofu slab in the marinade. Place on a baking sheet and bake for 15 minutes, flipping the tofu halfway through.
  5. Roughly chop the silverbeet, julienne or grate the carrot.
  6. Preheat a pan on medium-high heat then add about half a tablespoon of water and sauté the silver beet for about a minute until wilted.
  7. Once everything is ready, assemble your bowl then drizzle sesame oil and lemon juice on top, and garnish with some spring onion.

Macros – Carb: 66g  Fat: 21g  Prot: 39g  Calories: 609

This recipe is part of the 7-day Endurance meal plan

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DinnerAsianGluten Free

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