Tofu Rice Bowls are an easy healthy one-bowl meal

This easy but abundant tofu bowl is filled with all of your favorite fresh Asian flavors, combined with vegetables, and served over rice. Any combination of vegetables can be used so these bowls are super versatile!

These rice bowls are often called Buddha Bowls because everything is layered into a big bowl or shallow plate that looks like a big belly. The bowls generally have a few key elements:

Grains -such as rice or quinoa
Vegetables
Protein – tofu, chickpeas, plant-based protein, or meat
Dressing or Sauce

Making this Tofu Rice Bowl is easy and it’s all about the layering. It’s perfect for meal prep because the rice, the protein, and the vegetables can all be prepared ahead of time if needed.

Start with a fluffy bowl of rice, add seared tofu, top with fresh vegetables, and add a classic Asian sauce. Finish with a sprinkling of sesame seeds and cilantro and your bowl is complete!

Ingredients for healthy tofu rice bowls:

Cooked Rice
Firm Tofu
Canola or Sesame Oil (for searing the tofu)
Asian Sauce – use our quick recipe below, this easy Teriyaki Sauce, or your favorite store version
Vegetables – we use spinach, broccoli florets, carrots, cherry tomatoes, and scallions
Cilantro
Salt and Pepper
Sesame Seeds – we like a black and white seed combo for a pop of color
Lime – for garnish and to squeeze on top for added flavor

How to prepare and sear tofu:

Tofu is a great option if you are trying to cut back on meat, and it tastes great seared. However, you can substitute seared chicken breast pieces or shrimp in place of the tofu.

Tofu comes in a block and is packed in water, so if you want to get a great sear on your tofu you must “air dry” it before cooking.
For tofu pieces (like the one in this recipe) use Firm or Extra Firm tofu. It will be clearly labeled on the package. Anything softer will not hold up to a good sear.

How to perfectly sear tofu:

Drain the tofu block and place it on a cutting board
Cut the block into 8 equal rectangular pieces (see photo below)
Prep the tofu pieces by laying them in a single layer on 3 layers of paper towels
Lay an additional layer of paper towels on top of the tofu and press down gently to release some of the moisture
Let air dry for about 10 minutes while preparing the Asian sauce. Blot again before cooking

To Sear: add the oil to a large non-stick pan and heat until the oil is shimmering. Gently lay tofu pieces in the pan in a single layer and sprinkle with salt and pepper. (see photo below)
Cook without moving for 4 minutes, making sure the tofu develops a nice crust before turning.
Turn and sear the other side for additional 3-4 minutes or until golden brown. Let it rest in the pan while you prep the Asian sauce.

Finish the Tofu and make the Asian sauce:

Make the Asian Sauce: In a medium bowl whisk together soy sauce, sugar, rice vinegar, Sambal, water, sesame oil, and cornstarch, until the sugar is completely dissolved.
Drizzle half of the sauce over the top of the tofu. Turn heat to high so that the sauce begins bubbling, turn tofu once, and cook until the sauce is thickened.
Sprinkle with 1 Tablespoon of scallions and 1 teaspoon of sesame seeds. (see photo below)
Remove tofu from the pan and let it cool on a plate while you prep the vegetables.

Seared Tofu with sauce — **Seared Tofu with Asian Sauce**

Step by Step Assembly for Rice Bowls:

Step 1 – add cooked rice
Step 2 – add seared tofu and large vegetables (we added steamed broccoli)

Step 3 – add leafy and lighter greens – we added spinach leaves
Step 4 – nestle in remaining vegetables to fill in the space
Step 5 – finish by adding small vegetables like scallions and cilantro, and squeeze fresh lime juice over everything for flavor. Sprinkle with sesame seeds
Step 6 – drizzle with remaining Asian sauce

The best type of rice to use for Rice Bowls:

The ideal rice for this type of bowl is fluffy rice, such as jasmine or basmati rice. Brown rice is also a great choice because it adds an interesting nutty flavor.

Other easy Asian-inspired recipes:

Spicy Szechuan Green Beans are a zesty vegetarian dish that comes together in a flash
Our Ahi Sesame Poke Recipe is the perfect appetizer or easy light lunch
Asian Coleslaw with Peanut Sauce has all the flavors you crave and is hearty enough for a whole meal or makes a fun side dish
For a quick weeknight dinner try this Stir Fry Broccoli and Beef with a side of fluffy rice, or Sheet Pan Asian Salmon for a complete dinner
Have the grill on? Fire up this flavor-packed Korean Beef Bulgogi recipe

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5 from 4 votes