Grilled Tofu and Lentil Meatball Vegan Bowl Recipe

If you’re looking for a hearty, nutritious, and utterly delicious vegan meal, this Grilled Tofu and Lentil Meatball Bowl has your name written all over it.

Packed with protein, vibrant veggies, and satisfying textures, this bowl is perfect for lunch, dinner, or meal prep.

Ingredients

For the Grilled Tofu:

• 1 block of extra-firm tofu, pressed and sliced into cubes
• 2 tbsp soy sauce
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp maple syrup

For the Lentil Meatballs:

• 1 cup cooked lentils
• 1/2 cup rolled oats
• 1/4 cup breadcrumbs (use gluten-free if needed)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tbsp soy sauce
• 1 tsp Italian seasoning
• Salt and pepper to taste
• 2 tbsp olive oil (for frying or baking)

For the Veggies:

• 1 cup cherry tomatoes, halved
• 1 cup steamed broccoli
• 1 cup shredded carrots
• 1 cup mixed greens or spinach

For the Rice:

• 1 cup cooked brown or white rice (adjust quantity per bowl preference)

For the Dressing:

• 3 tbsp tahini
• 2 tbsp lemon juice
• 1 tbsp maple syrup
• 1 clove garlic, minced
• Water to thin as needed

Instructions

1. Prepare the Tofu:

1. Begin by pressing the tofu to remove excess moisture—wrap it in a clean kitchen towel and place a heavy object on top for 10-15 minutes. This helps the tofu absorb the marinade better.
2. In a medium-sized bowl, whisk together the soy sauce, olive oil, smoked paprika, garlic powder, and maple syrup.
3. Cut the tofu into evenly-sized cubes and toss them in the marinade, ensuring each piece is well coated. Allow it to marinate for at least 15 minutes (or longer for more flavor).
4. Heat a grill pan or skillet over medium heat. Once hot, place the tofu cubes on the pan and cook for 3-4 minutes on each side, turning carefully to avoid breaking. Aim for a golden, slightly crispy texture on all sides. Remove from heat and set aside.

2. Make the Lentil Meatballs:

1. Preheat your oven to 375°F (190°C) if baking. If frying, heat a large skillet with olive oil over medium heat.
2. In a food processor, combine the cooked lentils, oats, breadcrumbs, onion, garlic, soy sauce, Italian seasoning, salt, and pepper. Pulse the mixture until it forms a cohesive but slightly textured dough. Avoid over-processing; you want the meatballs to have some bite.
3. Roll the mixture into small balls, about 1-2 inches in diameter. Place them on a lined baking sheet if baking, or directly into the heated skillet if frying.
4. Bake for 20-25 minutes, flipping halfway through, or fry for 8-10 minutes, turning to ensure even browning on all sides. Once golden and firm, remove and let cool slightly.

3. Assemble the Bowl:

1. Start by preparing your base. Spoon a generous amount of cooked rice into each serving bowl, spreading it evenly to create a foundation.
2. Next, add a layer of mixed greens or spinach. This adds freshness and a touch of crunch to the bowl.
3. Arrange the grilled tofu and lentil meatballs in distinct sections around the bowl for a visually appealing layout.
4. Add the veggies: place cherry tomatoes, steamed broccoli, and shredded carrots in separate sections to create vibrant pops of color. Feel free to add additional veggies of your choice.

4. Make the Dressing:

1. In a small bowl, combine tahini, lemon juice, maple syrup, and minced garlic. Whisk until smooth.
2. Gradually add water, one tablespoon at a time, until the dressing reaches your desired consistency. It should be pourable but not too thin.
3. Taste and adjust seasoning as needed, adding a pinch of salt or an extra squeeze of lemon for brightness.

5. Serve and Enjoy:

1. Drizzle the tahini dressing generously over the assembled bowl, ensuring every ingredient gets a touch of creamy flavor.
2. Garnish with sesame seeds, fresh herbs like cilantro or parsley, or a sprinkle of chili flakes for a spicy kick.
3. Serve immediately and savor the layers of flavors and textures. This bowl is not only delicious but also packed with wholesome nutrients.

Tips

• Meal Prep Friendly: Store the components separately in the fridge for up to 4 days and assemble fresh bowls as needed.
• Customization: Swap out veggies with your favorites like roasted sweet potatoes, zucchini, or bell peppers.
• Protein Boost: Add a handful of chickpeas or edamame for extra protein.

This vegan bowl is proof that plant-based eating is anything but boring. Packed with flavor, texture, and color, it’s a meal that satisfies both the body and the soul!