Quick Recipe Version (TL;DR)
Quick Ingredients
- 1 (14 oz / 400 g) extra-firm tofu, pressed
- 1 tbsp soy sauce + 1/4 tsp salt (for tofu)
- 2 tbsp neutral oil, divided
- 2 tsp cornstarch
- 4 medium carrots, cut into batons
- 1 tbsp olive oil, salt, black pepper (for carrots)
- 1 cup dry quinoa, rinsed
- 2 cups water or vegetable broth
- 1 small bunch kale (about 6 cups chopped)
- 2 cloves garlic, minced (for kale)
- For orange-sesame glaze: 1/2 cup fresh orange juice, 2 tbsp soy sauce, 1 tbsp rice vinegar, 1 tbsp maple syrup, 1 tbsp sesame oil, 1 tsp grated ginger, 1 tsp cornstarch
- For citrus sauce: 1/4 cup orange juice, 2 tbsp lime juice, 2 tbsp olive oil, 1 tsp Dijon mustard, 1 tsp maple syrup, salt and pepper
- 2 tbsp toasted sesame seeds, 2 sliced green onions, extra orange zest (garnish)
Do This
- 1. Heat oven to 400°F (200°C). Press tofu 10–15 minutes. Line 2 baking sheets with parchment.
- 2. Cube tofu, toss with 1 tbsp soy sauce, 1 tbsp neutral oil, and 2 tsp cornstarch. Spread on one sheet. Toss carrots with 1 tbsp olive oil, salt, pepper; spread on second sheet.
- 3. Roast tofu and carrots 20–25 minutes, flipping once, until tofu is golden and carrots are tender and caramelized.
- 4. While they roast, cook quinoa in 2 cups water or broth: bring to boil, cover, simmer 15 minutes, then rest 5 minutes and fluff.
- 5. Sauté chopped kale in 1 tbsp neutral oil with minced garlic, salt, and pepper until wilted, 3–4 minutes.
- 6. Simmer orange-sesame glaze ingredients until thick and glossy, then toss in hot tofu to coat.
- 7. Whisk citrus sauce and toss with warm quinoa, kale, and carrots. Serve in bowls topped with glazed tofu, sesame seeds, green onions, and orange zest.
Why You’ll Love This Recipe
- Bright citrusy flavors and a savory orange-sesame glaze make every bite bold and satisfying.
- Balanced bowl: protein-rich tofu, whole-grain quinoa, and plenty of colorful vegetables.
- Meal-prep friendly: components store well and reheat beautifully for lunches all week.
- Fully plant-based but hearty enough to please omnivores at the table.
Grocery List
- Produce: 4 medium carrots, 1 small bunch kale, 2–3 oranges, 2 limes, 4 green onions, fresh ginger, 2–3 cloves garlic.
- Dairy: None (this recipe is naturally dairy-free).
- Pantry: Extra-firm tofu, quinoa, soy sauce (or tamari), neutral oil (canola, sunflower, or grapeseed), olive oil, rice vinegar, maple syrup, sesame oil, Dijon mustard, cornstarch, toasted sesame seeds, salt, black pepper.
Full Ingredients
For the Orange-Sesame Tofu
- 1 (14 oz / 400 g) block extra-firm tofu, drained and pressed
- 1 tbsp soy sauce or tamari
- 1 tbsp neutral oil (canola, sunflower, or grapeseed)
- 2 tsp cornstarch
- Pinch of salt (optional, to taste)
For the Roasted Carrots
- 4 medium carrots, peeled and cut into 2-inch batons or thick coins
- 1 tbsp olive oil
- 1/4 tsp fine sea salt
- 1/8 tsp freshly ground black pepper
For the Quinoa Base
- 1 cup dry quinoa, rinsed well
- 2 cups water or low-sodium vegetable broth
- 1/4 tsp fine sea salt (omit if broth is salty)
For the Garlicky Kale
- 1 small bunch kale (about 6 packed cups chopped; curly or lacinato)
- 1 tbsp neutral oil
- 2 cloves garlic, minced
- 1/4 tsp fine sea salt
- Freshly ground black pepper, to taste
For the Orange-Sesame Glaze
- 1/2 cup freshly squeezed orange juice (from about 1 large orange)
- 1 tbsp finely grated orange zest (divided; 2 tsp for glaze, 1 tsp reserved for garnish)
- 2 tbsp soy sauce or tamari
- 1 tbsp rice vinegar
- 1 tbsp maple syrup (or honey, if not vegan)
- 1 tbsp toasted sesame oil
- 1 tsp finely grated fresh ginger
- 1 tsp cornstarch
- 2 tsp cold water (to dissolve cornstarch)
For the Zesty Citrus Bowl Sauce
- 1/4 cup freshly squeezed orange juice
- 2 tbsp freshly squeezed lime juice
- 2 tbsp extra-virgin olive oil
- 1 tsp Dijon mustard
- 1 tsp maple syrup
- 1/4 tsp fine sea salt, plus more to taste
- 1/8 tsp freshly ground black pepper
For Serving
- 2 tbsp toasted sesame seeds (white, black, or a mix)
- 2 green onions, thinly sliced
- Reserved 1 tsp orange zest
- Lime wedges (optional)
Step-by-Step Instructions
Step 1: Prep the Tofu and Carrots
Preheat your oven to 400°F (200°C). Line two baking sheets with parchment paper for easy cleanup.
Drain the tofu and wrap it in a clean kitchen towel or several layers of paper towels. Place a cutting board or a small pan on top and weigh it down with a can or skillet. Let it press for 10–15 minutes to remove excess moisture; this helps the tofu crisp in the oven.
Meanwhile, peel the carrots and cut them into even 2-inch batons or thick coins so they roast evenly. Place the carrots on one of the prepared baking sheets, drizzle with 1 tbsp olive oil, and sprinkle with 1/4 tsp salt and 1/8 tsp black pepper. Toss to coat and spread into a single layer.
Step 2: Roast the Tofu and Carrots
Once the tofu is pressed, cut it into 3/4-inch cubes and place them in a bowl. Add 1 tbsp soy sauce and gently toss to coat. Sprinkle over 2 tsp cornstarch and a pinch of salt if desired, then drizzle with 1 tbsp neutral oil. Toss carefully until the cubes are evenly coated and no dry cornstarch remains.
Spread the tofu cubes on the second baking sheet in a single layer, leaving a little space between each piece so they crisp rather than steam.
Place both trays in the oven. Roast for 20–25 minutes, flipping the tofu and stirring the carrots halfway through. The tofu is done when it is golden and slightly chewy at the edges; the carrots should be tender and caramelized in spots. If one tray finishes earlier, remove it and let the other continue roasting.
Step 3: Cook the Quinoa
While the tofu and carrots roast, prepare the quinoa. Rinse 1 cup quinoa in a fine-mesh strainer under cool running water for 30–60 seconds to remove its natural bitterness. Drain well.
In a medium saucepan, combine the rinsed quinoa, 2 cups water or vegetable broth, and 1/4 tsp salt. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover with a tight-fitting lid, and simmer gently for 15 minutes.
After 15 minutes, remove the pot from the heat (keep it covered) and let it stand for 5 minutes to steam. Then uncover and fluff the quinoa with a fork, breaking up any clumps. Set aside, covered loosely, to stay warm.
Step 4: Sauté the Kale with Garlic
While the quinoa simmers, prepare the kale. Strip the leaves from the thick stems by running your fingers along the stems. Discard the tough stems or save them for another use, and roughly chop the leaves into bite-sized pieces. Rinse and drain well; a little water clinging to the leaves helps them steam.
Heat 1 tbsp neutral oil in a large skillet over medium heat. Add the minced garlic and cook for 30 seconds, stirring, just until fragrant but not browned.
Add the chopped kale and 1/4 tsp salt. Cook, tossing frequently, until the kale is wilted and tender, about 3–4 minutes. If the pan looks dry, splash in 1–2 tbsp water to help steam the greens. Season with freshly ground black pepper to taste. Remove from heat and set aside.
Step 5: Make the Orange-Sesame Glaze
In a small bowl, stir together 1 tsp cornstarch and 2 tsp cold water until completely smooth; this will thicken the glaze.
In a small saucepan, combine 1/2 cup orange juice, 2 tsp of the orange zest (reserve 1 tsp for garnish), 2 tbsp soy sauce, 1 tbsp rice vinegar, 1 tbsp maple syrup, 1 tbsp toasted sesame oil, and 1 tsp grated ginger. Whisk to combine.
Place the saucepan over medium heat and bring the mixture to a gentle simmer. Give the cornstarch slurry a quick stir, then slowly whisk it into the simmering sauce. Continue to cook, whisking frequently, for 2–4 minutes, until the glaze is thickened, glossy, and able to lightly coat the back of a spoon. Reduce the heat if it starts to boil vigorously. Turn off the heat and keep warm.
Step 6: Glaze the Tofu and Mix the Citrus Sauce
When the tofu is ready, transfer the hot cubes directly into the warm saucepan of orange-sesame glaze. Gently toss with a spatula until every piece is well coated and shiny. Keep on very low heat for 1–2 minutes if needed, just to warm through, then remove from heat so the glaze does not over-thicken.
For the citrus bowl sauce, in a separate small bowl or jar, whisk together 1/4 cup orange juice, 2 tbsp lime juice, 2 tbsp olive oil, 1 tsp Dijon mustard, 1 tsp maple syrup, 1/4 tsp salt, and 1/8 tsp black pepper until emulsified and slightly thickened. Taste and adjust seasoning with extra salt, pepper, or lime juice as desired. This should taste bright, tangy, and lightly sweet.
Step 7: Toss the Bowl Base and Assemble
In a large mixing bowl, combine the warm quinoa, sautéed kale, and roasted carrots. Drizzle most of the citrus sauce over the mixture (reserve 1–2 tbsp for finishing) and toss gently until everything is evenly coated and glistening. Taste and add more salt, pepper, or sauce if needed.
To serve, divide the quinoa–kale–carrot mixture among 4 bowls. Top each bowl with a generous portion of orange-sesame glazed tofu. Drizzle with any remaining citrus sauce.
Finish with a sprinkle of toasted sesame seeds, sliced green onions, and the reserved orange zest. Add lime wedges on the side, if using, for an extra squeeze of brightness at the table.
Pro Tips
- Press the tofu well: The more moisture you remove, the crispier the edges and the better the glaze will cling.
- Use fresh citrus if possible: Freshly squeezed orange and lime juice give the sauces a vibrant flavor that bottled juice cannot match.
- Do not rush the glaze: Let it simmer gently until thick and glossy; if it is too thin, it will slide right off the tofu instead of coating it.
- Balance the flavors: Taste both sauces and adjust with a pinch of salt, a drizzle of maple, or extra lime to get that perfect sweet-tangy-salty balance.
- Serve warm, not hot: Let the components cool just slightly before assembling so the flavors are more pronounced and the textures hold up.
Variations
- Spicy orange tofu: Add 1–2 tsp chili-garlic sauce or a pinch of red pepper flakes to the orange-sesame glaze for a gentle kick.
- Grain swap: Replace quinoa with brown rice, farro, or couscous using the same volume and cooking according to package directions.
- Veggie mix-up: Swap or add vegetables such as roasted sweet potatoes, broccoli florets, or Brussels sprouts to suit the season or what you have on hand.
Storage & Make-Ahead
For meal prep, allow all components to cool to room temperature before storing. Divide the quinoa–kale–carrot mixture and glazed tofu into airtight containers and refrigerate for up to 4 days. The flavors deepen as they sit, making this ideal for make-ahead lunches. For best texture, reheat gently in the microwave until warm, or warm the tofu separately in a skillet over medium-low heat to re-crisp the edges. If the citrus sauce thickens in the fridge, whisk in a teaspoon of water or orange juice before tossing. Garnishes like sesame seeds, green onions, and fresh orange zest are best added just before serving.
Nutrition (per serving)
Approximate values per bowl (1 of 4): 520 calories; 21 g protein; 70 g carbohydrates; 18 g fat; 8 g fiber; 7 g sugar; 650 mg sodium (will vary based on exact ingredients and salt used). This bowl provides a good balance of plant-based protein, whole grains, and colorful vegetables, with healthy fats from olive and sesame oils.
