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👩🏻‍🍳 By Plant-Based Nutrition Professional Chef Susy 🔥 Designed For Sustainable Weight Loss & Weight Maintenance 😋

Plant-Based Buddha Bowl & Spicy Peanut Sauce | 35-minute Recipe

Name: Vegan Buddha Bowl & Spicy Peanut Sauce | 35-minute Recipe
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 6
Cuisine: Worldwide, Chinese
Ingredients: 1 cup (180 g) uncooked quinoa, cooked with 1/2 stock cube, then drain; 1 cup (190 g) uncooked green lentils, cooked with 1/2 stock cube, then drain; 10 1/2 ounces (300 g) firm tofu, cubed; 1 tbsp corn flour + 1/2 tsp Himalayan pink salt; 1 large sweet potato, peeled and cut into small cubes, boiled and drained; 1 can black beans, drained; 1 large broccoli, washed and cubed; 3 large Chinese leaf, washed and sliced; 1 yellow pepper, washed and diced; 10 1/2 ounces (300 g) edamame beans, blanched; 3 medium tomatoes, sliced; 3 spring onions (scallions), diced; 3/4 ounce (20 g) fresh coriander (cilantro), washed and chopped; 1 lemon, freshly squeezed; Pinch of salt & pepper to taste; 2 ounces (60 g) peanut butter powder (less fat) or (100 g) peanut butter; 2 chilli or 2 tsp tabasco or 2 tsp chilli flakes; 1 heaped tsp garlic powder; 1 heaped tsp onion powder; 1 heaped tsp ginger powder; 1 tsp curry powder; 1 tbsp + 1 tsp Agave syrup; 1 tbsp + 1 tsp tamari or soya sauce; (100 ml) coconut milk; (100 ml) oat milk; 2 limes, freshly squeezed (1 for the sauce + 1 for the dish); Pinch of salt & pepper to taste; Add more oat milk or peanut butter powder if needed

Craving a satisfying and colourful lunch/dinner? Look no further than this vegan Buddha bowl with spicy peanut sauce! Think crispy tofu, fluffy quinoa, earthy lentils, roasted sweet potato, and a rainbow of fresh veggies, all drizzled with our homemade, creamy satay sauce.

Prep Time: 15 Mins | Cook Time: 20 Mins

Total Time: 35 Mins

Servings: Adjustable

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A flavourful one-bowl meal with a mass of healthy nutrients, great for adults and kids alike! This easy weeknight recipe for a vegan Buddha bowl and spicy peanut sauce makes amazing leftovers, too—which means it's great for meal prepping in advance. Plus, it will be ready in under 35 minutes from scratch.

If you’re looking to have a great-tasting lunch or easy dinner, you’ve landed the right spot! I’m sharing a 35-minute recipe for this vegan Buddha bowl and spicy peanut sauce for a fulfilling meal. Oh, and you can easily make it gluten-free, too.

So, let’s get started.

Why This Recipe Works

You’d think I love this recipe because it’s easy to put together and delicious. That’s true—but only partly. There are so many more reasons why this recipe comes together beautifully.

So Much Flavour

There are so many different ingredients (and textures) in this Buddha bowl—your tastebuds will have an adventure! The crispy tofu, creamy peanut sauce, fresh veggies, black beans and lentils… Every bite is going to be a party in your mouth 😉

Nutritional Powerhouse

This recipe is so good when it comes to nutrients. Quinoa, lentils, and tofu come together to provide a complete protein source. This means you’ll feel full and energised for longer.

Plus, the vegetables are loaded with essential vitamins, minerals, and fibre. So you can expect boosted well-being with this healthful vegan Buddha bowl.

Low-Fat

If you’re watching your weight, this recipe has got your back. Also Likewise if you’re simply seeking a healthy lifestyle.

By using minimal oil and air-frying or pan-frying the tofu, we’ll significantly reduce the unhealthy fat content. (But no compromise on flavour!).

Additionally, the focus on whole grains, legumes, and vegetables means the calories will stay under control.

Recipe Ingredient Notes

Quinoa and green lentils. Pretty much the base of the bowl—providing a hearty and complete source of protein as well as complex carbs. They cook quickly and are loaded with fibre to keep you feeling satisfied for longer. You want to rinse your quinoa thoroughly before cooking; this helps remove any bitterness.

Tofu. Cubed (and crisped) tofu adds this satisfying protein element with a neutral flavour. This will readily absorb the peanut sauce—and make it oh-so-flavourful. You want to look for firm tofu for the best texture. (If you prefer a pre-marinated option, choose a low-sodium variety to avoid overpowering the dish). If tofu isn’t available, you can use tempeh.

Corn flour and Himalayan pink salt. This dry dusting will add a light and crispy coating to the tofu when you air-fry it. If you don’t have pink salt, you can use regular sea salt.

Sweet potato. This will add sweetness to our recipe. It’s also a great source of vitamin A and C.

Black beans. These legumes provide a dose of protein and fibre in terms of nutrients. To the flavour, they add earthiness. (Be sure to drain and rinse canned black beans before using them).

Broccoli, Chinese leaf, yellow pepper & edamame beans. For one, these are adding colour. Also, essential vitamins, minerals—and this delightful mix of textures. Broccoli florets offer a satisfying crunch, while the leafy greens and edamame beans provide fibre and plant-based protein.

Tomatoes. Sliced tomatoes add acidity as well as juiciness to the bowl.

Spring onions (scallions) and fresh coriander (cilantro). These fresh herbs bring brightness and aromatic flair to the finished dish. (Plus, they’re both a great source of vitamin K).

Fresh lemon juice. This will add a delicious citrusy flavour.

Pinch of salt & pepper to taste.

QUICK – Spicy Satay Sauce

Peanut butter powder (less fat) or peanut butter. Provides the base for the sauce—creating a creamy texture and rich peanut flavour. If you’re hoping to reduce the fat and calorie content, you can choose a reduced-fat peanut butter powder.

Fresh chilli or tabasco or chilli flakes. You can choose the spice of your choice as well as adjust to your preferred spice level.

Garlic powder, onion powder, ginger powder, curry powder. This aromatic blend will create a warm and inviting flavour in our sauce.

Agave syrup. I love this one! A natural sweetener that balances the spice—and adds a touch of sweetness.

Tamari or soya sauce. This provides a delicious umami depth to the sauce.

Coconut milk and oat milk. Coconut milk will make our recipe creamy, while the oat milk helps lighten the sauce. You can also opt for light (reduced fat) coconut milk to help keep calories in check.

Limes. Fresh lime juice brightens the flavours and adds acidity to the sauce—as well as the dish.

Pinch of salt & pepper to taste.

How To Make Vegan Buddha Bowl & Spicy Peanut Sauce

Now that you have all the ingredients at hand, the rest of the work is simple!

Prepare the tofu. Drain and cube it first. Then, put corn flour in a dish with the tofu and shake it. This will give it a nice coating. You can then air-fry, dry-fry or bake the tofu until it’s slightly crispy.

Cook the quinoa and lentils, as instructed on the recipe card.

Similarly, prep the vegetables. Wash and chop them according to the recipe card. This involves chopping the broccoli, cubing the sweet potato, slicing the tomatoes and spring onions (scallions), and prepping the leafy greens and edamame beans.

Next, blend all the satay ingredients in your blender. You want to do this until you get a nice and smooth consistency.

We’re almost done! Pop all your ingredients in a large bowl, drizzle over your satay sauce and top with the spring onions, coriander (cilantro) and lime juice.

And, enjoy! 😋 💚

Have this vegan Buddha bowl and spicy peanut sauce with a refreshing watermelon lemonade for a complete—and incredibly delicious lunch—or a light but satisfying dinner!

Variations, Ideas & Notes

You can shift up the ingredients or process to find a recipe that you love best. This really means letting your creative juices flow, but here’s some inspiration for a starting point.

You can swap (or even add) different vegetables based on the season. Roasted Brussels sprouts, shredded carrots, sugar snap peas, the list is long!
If you like a richer flavour—and are OK with some extra calories—drizzle your favourite oil onto the final dish. For example, cold-pressed sesame or extra virgin olive oil.
Don't limit yourself to just quinoa and lentils. You can also experiment with other whole grains, such as brown rice, farro, or chopped barley. All depends on what you have available 😉

Pro Tips For The Vegan Buddha Bowl & Spicy Peanut Sauce Recipe

Before I near winding up this post, I want to share some of my top pro tips with you to master this recipe—

Season the dressing and adjust the flavours by adding more of what you like—lime juice for tanginess, agave for sweetness, and red chilli for spiciness. It all comes down to what you like.
You can make with what you want or what you have—ANYTHING GOES! Try it!
For extra crispy tofu, press out any excess moisture before cubing it.
If you’re looking for a creamier sauce, you can add some cashew cream instead of oat milk.
Like all recipes, fresh herbs and spices are always preferable as they add much more taste and nutrients, so they are advisable when you can. But if not, use dried rather than none.

Also, remember that it always helps if ingredients are prepped first.

Frequently Asked Questions

How to make this recipe gluten-free?

This recipe really is naturally gluten-free. Just be sure to check ingredient labels (e.g. soy sauce, tamari) for a gluten-free certified label.

What’s the best tofu for this recipe?

Firm or extra-firm tofu works best for a crispy texture and better absorption of flavors.

Can I substitute quinoa?

Absolutely! Try brown rice, couscous, or cauliflower rice for variety.

How long does the peanut sauce last?

Store it in an airtight container in the fridge for up to 5 days.

How to meal prep vegan Buddha bowl and spicy peanut sauce?

Meal prepping this dish is a great idea! The cooked quinoa, lentils, tofu, and chopped vegetables can be stored in different containers in the refrigerator (for up to 4 days). Before eating, assemble your bowl fresh and whip up the peanut sauce. And it’s all ready 😋

If You Like This Tofu Recipe, You Might Also Like…

If you made the recipe, make sure to tag me on Instagram @plantbasedsusy

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