Colorful roasted vegetables, golden tofu, and a bright ginger-sesame sauce come together over warm rice for a simple, nourishing plant-based meal. This bowl is an approachable way to add more plant-based protein to the week while still creating a meal that feels satisfying and full of flavor.
How This Dish Comes Together
Start by pressing the tofu between clean paper towels for about 10 minutes to remove some of the excess moisture. While the tofu presses, preheat the oven to 425°F and line a large baking sheet with parchment paper.
Cut the tofu into evenly sized cubes and arrange it on the prepared baking sheet with the broccoli, bell pepper, carrots, and zucchini. Drizzle everything with olive or avocado oil, season lightly with salt and pepper, and toss until evenly coated. Spread the tofu and vegetables into a single layer so they have plenty of room to roast.
Roast for 20–25 minutes, gently tossing everything about halfway through, until the vegetables are tender and lightly browned and the tofu is golden around the edges.
While the tofu and vegetables roast, whisk together the soy sauce, rice vinegar, lemon juice or water, sesame oil, honey, garlic, and fresh ginger. Once the tofu and vegetables come out of the oven, toss them with the ginger-sesame sauce while they are still warm.
Spoon the mixture over warm brown rice and finish with sesame seeds and sliced scallions, if desired.
Why This Dish Is Supportive for Pancreatic Cancer Patients
This Roasted Ginger Tofu Bowl brings together plant-based protein, nourishing fats, whole grains, and colorful vegetables in one balanced meal. Tofu provides a soft, versatile source of protein that can help support protein intake and weight maintenance, while olive or avocado oil and sesame oil add energy-rich fats without making the meal feel especially heavy. The vegetables contribute vitamins, minerals, and antioxidants, and fresh ginger adds bright flavor while being a comforting ingredient for people experiencing occasional nausea or changes in appetite. Because tolerance can vary throughout treatment and recovery, the bowl is also easy to adapt: for a gentler, lower-fiber version, omit the broccoli and bell pepper, peel the zucchini, and replace the brown rice with white rice.
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Roasted Ginger Tofu Bowl
This is a simple way to add more plant-based protein to your week.
Ingredients
- 14 oz extra-firm tofu
- 2 C broccoli florets
- 1 red bell pepper, sliced
- 2 carrots, sliced into discs
- 1 zucchini, sliced into half moons
- 2 C cooked brown rice
- 1 T olive or avocado oil
- salt & pepper
- 2 T soy sauce (FOR SAUCE)
- 2 T rice vinegar (FOR SAUCE)
- 1⁄4 C lemon juice (or water) (FOR SAUCE)
- 1 T toasted sesame oil (FOR SAUCE)
- 1 tsp honey (FOR SAUCE)
- 1 clove garlic, grated (FOR SAUCE)
- 1 tsp fresh grated ginger (FOR SAUCE)
- Garnish: sesame seeds, sliced scallions (optional)
Directions
- Â Â Press tofu between two clean paper towels for ~10 minutes. Heat oven to 425. Line a baking sheet with parchment paper
- Â Â Cut tofu into equal-sized cubes. Toss tofu, cut vegetables with oil and salt and pepper. Roast in oven 20-25 minutes. Toss halfway through cooking.Â
- Â Â Meanwhile, whisk the sauce and set aside.Â
- Â Â Remove the vegetable tofu mixture from the oven, toss with the sauce and serve over brown rice. Garnish with the sesame seeds and sliced scallions.
Tips
If you like, you can toss the tofu with 1 tsp cornstarch before roasting to give it a little more texture. For a low fiber option, omit broccoli, bell pepper and peel zucchini, and swap out brown rice with white rice.
