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Tofu Rice Bowl
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5 from 4 votes

Tofu Rice Bowls with Vegetables

Tofu Rice Bowls are a healthy lunch or dinner. The bowl is filled with fresh Asian flavors and vegetables served over rice.
Prep Time20 minutes
Cook Time10 minutes
Total Time30 minutes
Course: lunch, Main Course
Cuisine: American, Asian
Servings: 4 servings
Calories: 419kcal
Author: Cyndy Ufkes - The Art of Food and Wine

Ingredients

Sauce Ingredients:

  • ⅓ cup soy sauce
  • 2 tsp sugar
  • 2 Tbsp rice vinegar
  • 1 Tbsp Sambal Oelek hot sauce, or sriracha
  • ¼ cup water
  • 3 Tbsp sesame oil
  • 2 tsp cornstarch

Bowl Ingredients:

  • 14 ounce block Firm Tofu, cut into 8 equal rectangular pieces
  • 1 Tbsp olive oil, or canola oil
  • 1 tsp black pepper, freshly ground
  • 1 tsp salt
  • 3 cups rice, cooked white or brown
  • 1 cup broccoli florets, steamed
  • 2 cups spinach
  • 1 cup cherry tomatoes, halved
  • 1 cup carrots, cut into rounds
  • ¼ cup cilantro leaves
  • ½ cup scallions, sliced on a diagonal, white and light green part, divided
  • 2 Tbsp sesame seeds, divided
  • 1 lime, sliced in wedges

Instructions

Preparing the tofu:

  • 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 sauce.

Sauce instructions:

  • In a medium bowl whisk together soy sauce, sugar, rice vinegar, Sambal, water, sesame oil, and cornstarch, making sure sugar is completely dissolved.
  • Reserve about 1/2 cup of the sauce, in a small bowl, for serving with finished rice bowls.

Sauteeing Tofu:

  • In a large non-stick skillet add canola oil and heat over medium. Once the oil is shimmering, but not smoking, lay the tofu in a single layer in the pan. Sprinkle with salt and pepper.
  • Cook without turning or moving for 4 minutes. Gently turn and cook on the other side. Tofu should be a light golden brown.
  • Drizzle sauce over the tofu in the pan. Bring to a boil.
    Remove from the heat. The sauce will be thick and syrupy. If too thick add a tsp of water to get the desired consistency.
    Sprinkle with 1 tablespoon scallions and 1 teaspoon sesame seeds.

Assembling the Rice Bowls

  • Prepare 4 bowls.
    Fill each bowl with 3/4 cup of cooked rice, 2 pieces of tofu, broccoli, spinach, carrots, cherry tomatoes, remaining scallions, and sesame seeds. Garnish with cilantro leaves.
    Drizzle with remaining reserved sauce and serve with lime wedges

Notes

In a time crunch? You can make most of this recipe ahead of time so all that is left is the layering! Perfect for meal prep.
  • Grab your favorite teriyaki sauce at the store or make a big batch of our homemade Teriyaki Sauce ahead of time
  • Pre-cook the rice and the proteins ahead of time
  • Cut and steam veggies ahead of time

Nutrition

Calories: 419kcal | Carbohydrates: 43g | Protein: 16g | Fat: 21g | Saturated Fat: 3g | Sodium: 1807mg | Potassium: 465mg | Fiber: 5g | Sugar: 6g | Vitamin A: 7278IU | Vitamin C: 40mg | Calcium: 224mg | Iron: 4mg