Edamame Hummus and Lemon Tofu Buckwheat Bowls (Vegan)
These Edamame Hummus and Lemon Tofu Buckwheat Bowls are vibrant, nourishing, full of plant-based fibre and protein and are ideal to prepare ahead of time. They are packed with flavour and are naturally gluten-free, too.
Welcome back to day 2 of grain bowls and this delicious green and lemon herby bowl full of flavour. The bowl started with the dream of a herby hummus made with edamame beans, which pairs so well with the lemony golden tofu nuggets and the fresh tabouleh buckwheat salad. There are three key components, all of which can be made ahead of time so that it’s easy and quick to throw this bowl together when you are hungry. They pack well for lunchtime and keep for dinner the next day, too.
Why will I love these bowls?
These bowls are so good:
- Packed with superfood ingredients
- Requires very minimal prep
- Just three key components
- Fresh, vibrant and nourishing
- Packed with flavour – lots of lemon and herbs
- High in protein
- From the edamame hummus and the tofu
- High in fibre
- Grains and veggies
- Naturally plant-based, egg-free and dairy-free
- Easy to make in a few steps
- Ideal for meal prep
- Everyone will love these bowls
- Naturally gluten-free and nut-free
- Bring to work or enjoy at home
- Packed with plant diversity
If you already love the sound of this recipe, then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.
What ingredients do I need?
You can see the ingredients with weights in the recipe card and see my favourite and recommended products in the “shop the recipe” section.
For the tofu:
- Extra-firm tofu: pat this dry and then teat apart with your fingers into bite-size pieces.
- Dried herbs: oregano, basil and garlic granules.
- Lemon: the zest adds lots of flavour.
- Extra virgin olive oil: the better the quality, the better the flavour.
- Salt and pepper: to season.
As for the hummus:
- Edamame beans: allow these to thaw if needed.
- Fresh herbs: fresh basil and coriander. Or you can use some chive and mint, too.
- Thick dairy free yoghurt: this adds creaminess without adding lots of oil and tahini and keeps it fresher. I use the NUSH or Cocos Organic yoghurt which are both unsweetened and contain live cultures for the gut.
- Tahini: for a lovely richness.
- Extra virgin olive oil: as above.
- Lemon: juice and zest for tons of flavour.
- Garlic: for added flavour. I don’t always add this as I find raw garlic quite strong.
And for the bowls:
- Buckwheat: this is naturally GF and great for salads as it holds shape well.
- Tomatoes: chop these small.
- Cucumber: for freshness.
- Pomegranate: for a burst of juiciness.
- Salad leaves: a mix of great, this is a watercress, spinach and rocket medley.
- Pickled red onions: I make my own using this recipe or buy them.
- Mixed seeds: to add some crunch and fibre goodness on top.
Are these gluten-free and nut-free?
These bowls are naturally gluten-free and nut-free (check your yoghurt).
How do I make them?
These are ready in a few steps:
- Tear apart the tofu: and toss with the marinade ingredients.
- Air fry for 15 minutes: until golden brown. Or, you can bake or pan-fry them, too.
- Add the hummus ingredients to a small blender: and process until smooth.
- Cook the buckwheat: and run under cold water.
- Add in the ingredients to make the tabouleh: and stir well.
- Palte up with some salad, tabouleh, tofu, avocado and hummus: and add any extras.
How long will they last?
These bowls will keep for 2-3 days in the fridge in a sealed container, although it’s best to add the leaves just before serving (or the same day as eating) as they may wilt over time).
What other recipes can I try?
For more bowls:
- Chickpea Smashed Cucumber Quinoa Bowls with Satay Sauce
- Green Goddess Rice Bowls
- Sticky Tofu Halloumi Orzo Pasta Salad
- Crispy Rice Salad with Tofu and Peanut Satay Sauce
- Spring Couscous Salad with Basil Pesto
Edamame Hummus and Lemon Tofu Buckwheat Bowls (Vegan)
These Edamame Hummus and Lemon Tofu Buckwheat Bowls are vibrant, nourishing, full of plant-based fibre and protein and are ideal to prepare ahead of time. They are packed with flavour and are naturally gluten-free, too.
Ingredients
For the Tofu:
- 1 x 280g block extra-firm tofu, patted dry
- ½ tsp dried oregano
- ½ tsp dried basil
- ¼ tsp garlic granules
- ½ lemon, zested
- 1 tbsp extra virgin olive oil
- Salt and pepper
For the Edamame Hummus:
- 80g edamame beans, thawed if necessary
- 1 small bunch fresh herbs (half basil and half coriander)
- 2 tbsp thick dairy-free yoghurt
- 1 tbsp runny smooth tahini
- 1 tbsp extra virgin olive oil
- ½ lemon, zested and juiced
- 1 small garlic clove, optional
For the Tabouleh:
- 100g buckwheat grains
- ½ cucumber, chopped small
- 160g cherry tomatoes, chopped small
- 60g pomegranate
- 1 tbsp freshly chopped coriander
- 1 tsp extra virgin olive oil
- ½ lemon, juiced
- Fresh salad leaves
- 1 avocado, sliced
- 2 tbsp pickled red onions
- 2 tbsp mixed seeds
Instructions
- For the tofu, break apart the block with your fingers to make bite-size pieces into a sealable container. Add in the other ingredients and then place a lid on the container and shake well.
- Tip the tofu onto a baking tray and air fry for 15 minutes at 180C until golden and crisping up. Or you can bake in the oven for 20 minutes at 180C or fry off with a little bit of olive oil.
- Meanwhile, add the ingredients for the edamame hummus (save a pinch of lemon zest for the tabouleh below) to a small blender and season with salt and pepper. Blend until smooth, thick and creamy. Store in the fridge in a sealed container until you need it (it will keep for 3-5 days).
- For the tabouleh, cook the buckwheat like you’d cook pasta for about 12 minutes, until softened. Drain and run under cool water.
- Add the buckwheat to a bowl with the cucumber, tomatoes, pomegranate, coriander, olive oil, lemon juice, reserved lemon zest and add some salt and pepper. Stir well.
- To plate up, add some salad leaves to two bowls and then add the tabouleh. Top with the tofu and spoon over the edamame hummus. Add on the avocado and serve with some pickled red onions and mixed seeds.
- Enjoy straight away or plate it up into containers and keep in the fridge for 2-3 days.
Shop the recipe
Stay in touch
I look forward to hearing what you think of these Edamame Hummus and Lemon Tofu Buckwheat Bowls so please let me know in the comments below and leave a star review above. If you do make these, I’d love to see so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest so please say hello!
With edamame love x
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