An overhead shot of an easy tofu bowl with quinoa drizzled with a garlicky yogurt sauce.
5 from 12 votes

Crispy Tofu Bowls with Quinoa {& Garlicky Lemon Yogurt Sauce}

A fluffy quinoa base, crispy tofu and lots of garnish like sweet pomegranate, creamy avocado and vibrant arugula makes these Crispy Tofu Bowls a super satisfying lunch or dinner!
Course Lunch, Main Course
Cuisine American, Canadian
Keyword crispy tofu, how to fry tofu, marinated tofu recipe, yogurt sauce
Prep Time 10 minutes
Cook Time 15 minutes
Press/Marinade Tofu 1 hour
Total Time 1 hour 25 minutes
Servings 4 bowls
Calories 421kcal
Author Dawn - Girl Heart Food


Garlicky Lemon Yogurt Sauce

  • 1/2 cup Greek yogurt
  • 1 lemon -zest & juiced (about 3 tbsp juice)
  • 1 tbsp maple syrup
  • 1-2 cloves garlic -minced
  • pinch salt -or to taste
  • pinch black pepper

Tofu/Marinade for Tofu

  • 1 lb package firm tofu
  • 1/4 cup low sodium soy sauce
  • 3 tbsp unsalted vegetable stock
  • 1 tbsp maple syrup
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp cayenne
  • 1 lime -juiced

'Batter' for Tofu/To Fry Tofu

  • 5-6 tbsp cornstarch
  • 2 tbsp olive oil

Bowl Components/Garnish

  • 1 cup quinoa -cooked per package instructions
  • avocado -sliced
  • chili -sliced
  • baby arugula
  • pomegranate


Garlicky Lemon Yogurt Sauce

  • Combine all ingredients in a bowl until mixed. NOTE: start with 1 clove of garlic and taste if it's enough for you. Add another if you like things really garlicky.

How to Press Tofu/Marinade Tofu

  • Cut block of tofu in half. Wrap each half in paper towel a few times.  Lay on a plate or board that has been covered in paper towel.  Place something heavy on top of wrapped tofu, like a cast iron pan or heavy can. Allow to dry out for 30 minutes.

Marinate Tofu

  • After 30 minutes, unwrap tofu.  Place all marinade ingredients in a baking dish and stir to combine.  
  • Cut tofu into strips and then dice into little cubes and place into marinade, moving around to coat.
  • Allow to marinate at least 15-30 minutes, stirring occasionally.

To Fry/Crisp Tofu

  • Remove tofu from marinade. Shake off excess marinade and pat dry a little if necessary.
  • Place half of the tofu in a plastic bag and sprinkle half of the cornstarch over top (about 2-4 tablespoons).  Shake to coat. Ensure excess cornstarch is shaken off by placing cubes of tofu in a sieve. Repeat with remaining tofu and cornstarch.
  • In a large non stick pan (working in two batches) heat 1 tbsp of oil over medium low heat. When oil is hot, add half of tofu. Cook until golden brown on all sides, about 6-8 minutes per batch.  
  • Place browned tofu on a rack, sheet or plate while cooking second batch.

To Assemble Tofu Bowl

  • Distribute cooked quinoa among bowls.  Top with tofu and garnish.  Drizzle with sauce. Enjoy!
Tried this recipe? That's awesome!Mention @dawn.girlheartfood or tag #girlheartfood

Nutrition (estimate only)

Calories: 421kcal | Carbohydrates: 53g | Protein: 20g | Fat: 14g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 550mg | Potassium: 389mg | Fiber: 5g | Sugar: 8g | Vitamin A: 120IU | Vitamin C: 19.4mg | Calcium: 215mg | Iron: 3.9mg
Nutrition Facts
Crispy Tofu Bowls with Quinoa {& Garlicky Lemon Yogurt Sauce}
Amount Per Serving
Calories 421 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 1g6%
Cholesterol 1mg0%
Sodium 550mg24%
Potassium 389mg11%
Carbohydrates 53g18%
Fiber 5g21%
Sugar 8g9%
Protein 20g40%
Vitamin A 120IU2%
Vitamin C 19.4mg24%
Calcium 215mg22%
Iron 3.9mg22%
* Nutrition estimate only. Percent Daily Values are based on a 2000 calorie diet.