Lemon Pepper Tofu Grain Bowl; zippy lemon pepper tofu, roasted broccoli, pickled red onion and olives sitting on a bed of fluffy farro and drizzled with super simple lemon-y hummus dressing.
When we’re looking for an easy, vegan and healthy lunch we think of a grain bowl. Super versatile and loaded with delicious veggies, grain bowls are a great way to use up what’s in your fridge and can be easily adapted to pantry cooking! This Lemon Pepper Tofu Grain Bowl is fresh, flavourful and pantry-friendly! Using frozen veggies, shelf stable ingredients and pantry veggies like onions and garlic – this grain bowl is a great option for those who need an easy vegan lunch.
What is a grain bowl?
Grain bowls can be different things to different people, but generally it’s a one-dish meal that has rice or a whole grain, roasted or raw veggies, a protein and a dressing. So does this cover all the bases of a grain bowl? Let’s break it down.
- Whole Grain – One of our favourite grains at the moment is farro and it’s the base for this delicious Lemon Pepper Tofu Grain Bowl. Farro is a protein and fibre-packed whole grain that is rich in nutrients, minerals and antioxidants. A staple in our pantry due to its nutrition and its delicious flavour! Per 1/4 cup of farro there’s 200 calories, 1.5 grams of fat, 7 grams of fibre and 7 grams of protein. Looking for more farro recipes? Try our One-Pot Farro Vegetable Soup!
- Veggies – Grain bowls a perfect meal to pack on the veggies! For this bowl we’re using roasted broccoli, pickled red onions and mixed olives. We a;ways try to match our veggies to the main flavour of the bowl. This bowl is Mediterranean-inspired, so we went for flavours that pair well with that cuisine.
- Protein – Yes we get protein from the farro, but we also love adding tofu to our bowls. Tofu is without a doubt our favourite vegan protein. A staple in many Asian cuisines, tofu is made from soy beans and loaded with nutritional benefits. Just a 1/2 cup of firm tofu has 10 grams of protein, 94 calories, 227 mg of calcium and 5 grams of fat!
- Dressing – A flavourful dressing is key to taking your grain bowls up a notch. We went simple, yet flavourful using a hummus-based dressing.
Certain ingredients are hard to come by right now, so don’t worry if you don’t have everything. See below for the a list of substitutions that should be okay for this recipe. Keep in mind that this recipe was only tested the way its been posted so we cannot guarantee that the flavour and texture of your Lemon Pepper Tofu Grain Bowl will be the same.
- Farro – Farro is one of our favourite grains right now, for its delicious flavour and nutrient profile. However if you don’t have farro you can substitute it with any grain or noodle of your choosing.
- Tofu – If you can’t find tofu, may we suggest substituting with tempeh or a vegan chicken.
- Olives – Olives offer a salty, pickled flavour to this bowl. To substitute we’d recommend capers to ensure you keep the same flavour profile.
- Pickled Red Onions – You can leave your red onions un-pickled or using another pickled onion or veggie in its place.
- Frozen Broccoli – The best substitute for this would be fresh broccoli or something like frozen cauliflower or carrots.
- Hummus – Instead of a hummus dressing you could do a vegan yogurt dressing or make your own bean dip to thin out into a dressing.
Lemon Pepper Tofu Grain Bowl
- 200 g (1 cup) farro*, rinsed
- 720 mL (3 cups) water
- 90 g (1/2 cup) olives
- 75 g (1/2 cup) pickled red onions
Lemon Pepper Tofu
- 350 g (1 block) extra firm tofu, cubed
- 3 tbsp lemon pepper seasoning
- 160 g (2 cups) frozen broccoli
- 15 mL (1 tbsp) olive oil
- 15 mL (1 tbsp) lemon juice
- pinch salt
- 120 g (1/2 cup) hummus, any flavour
- 1 tbsp dijon mustard
- 15 mL (1 tbsp) lemon juice
- 30-45 mL (2-3 tbsp) water
- Preheat oven to 400F.
- To a saucepan over medium heat add farro and water. Cover with lid and allow to simmer for about 30 minutes or until tender. Drain any excess liquid once cooked.*
- Spread the frozen broccoli on a lined baking sheet and drizzle with olive oil and lemon juice. Toss on baking sheet to coat. Leave just enough room on the baking sheet for the tofu.
- To another bowl add lemon pepper and tofu and toss to coat. Place in a single layer on the same baking sheet as the broccoli.**
- Bake broccoli and tofu in preheated oven until golden and crispy on edges - about 20 minutes.
- In a small bowl combine hummus dressing ingredients and mix until smooth.
- To a bowl add the cooked farro and top with roasted broccoli, tofu, pickled onions and olives. Drizzle with dressing and serve.
**alternatively tofu can be grilled