Disclaimer: Our editors have used AI to create or enhance parts of this article and some images. All content has been fact-checked by our team to ensure accuracy.
Hey friends!
Are you craving something healthy and filling? Look no further!
Today, I’m excited to share my flavorful tofu rice bowl recipe.
It’s packed with protein, colorful veggies, and tons of taste.
Perfect for lunch or dinner, and so easy to whip up!
Let’s dive in and get cooking!
Suggestions for Ingredient Substitution
Extra-firm tofu can be replaced with tempeh or seitan for a different protein source. Both alternatives offer unique textures and flavors while maintaining a high protein content. Adjust cooking times as tempeh and seitan may require less time to cook through than tofu.
Sun-dried tomatoes can be substituted with roasted red peppers or fresh cherry tomatoes. Roasted red peppers provide a similar sweet-tangy flavor, while fresh cherry tomatoes offer a juicier texture. If using fresh tomatoes, add them later in the cooking process to prevent overcooking.
White basmati rice can be swapped with brown rice, quinoa, or cauliflower rice for added nutritional benefits. Brown rice and quinoa will require longer cooking times and may need additional liquid. Cauliflower rice cooks faster and is a low-carb option, but will change the texture of the dish significantly. Adjust cooking times and liquid ratios accordingly for these substitutions.
| Preparation Time | 15-20 minutes |
| Cooking Time | 15-20 minutes |
| Total Time | 30-40 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 600-650
- Protein: 25-30 g
- Fat: 15-20 g
- Carbohydrates: 90-100 g
Ingredients
- Block of extra-firm tofu
- 1 onion
- A handful of sun-dried tomatoes
- 1 teaspoon minced garlic
- 3 tablespoons tomato paste
- 1 to 2 tablespoons unsweetened soy sauce
- 1 tablespoon sweet chili sauce
- 1 teaspoon miso paste (optional but suggested)
- 1 bouillon cube
- 150 grams white basmati rice
- 750 ml hot water
Step 1: Prepare Tofu and Vegetables
Start by finely cubing a block of extra firm tofu into small pieces.
This allows for better flavor absorption during cooking.
Next, finely dice one onion and chop a handful of sun-dried tomatoes.
If your sun-dried tomatoes are oily, use a kitchen towel to remove any excess oil.
Step 2: Sauté Tofu and Vegetables
Heat some oil in a pan.
You can use the oil from the sun-dried tomatoes for added flavor.
Add the cubed tofu, diced onion, and 1 teaspoon of minced garlic to the pan.
Sauté these ingredients until the onion has softened and is slightly browned, stirring occasionally.
Step 3: Add Remaining Ingredients
To the sautéed mixture, add the remaining ingredients, including 750ml of boiling water and the chopped sun-dried tomatoes.
Stir everything well to combine the flavors.
Step 4: Cook the Rice
Allow the mixture to cook for approximately 15 minutes, or until the rice is fully cooked and has absorbed most of the liquid.
Stir occasionally to prevent the rice from burning or sticking to the bottom of the pan.
Step 5: Serve and Enjoy
Once the rice is done cooking, serve the tofu rice bowl hot.
Pair it with a nice green salad on the side for a balanced meal.
Enjoy your delicious and flavorful tofu rice bowl!
