Tofu and Vegetable Rice Bowl

Name: Tofu and Vegetable Rice Bowl
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 2 servings
Ingredients: 350 g extra-firm tofu; 150 g jasmine rice; 200 g broccoli florets; 2 medium medium carrots, sliced; 1 medium medium bell pepper (e.g., red), sliced; 100 g shiitake or cremini mushrooms, sliced; 100 g snap peas; 4 tbsp soy sauce (or tamari for gluten-free); 2 tbsp sesame oil; 1 tbsp rice vinegar; 1 tbsp freshly grated ginger; 2 cloves garlic, minced; 1 tbsp maple syrup (or honey); 1 tsp cornstarch; 2 tbsp water (for cornstarch slurry); 2 tbsp vegetable oil; 2 stalks green onions, sliced (for garnish); 1 tbsp toasted sesame seeds (for garnish)

Difficulty

easy

Time

45m

Price Category

average

Calories

Medium

This Tofu and Vegetable Rice Bowl is a delicious and nutritious meal, perfect for a quick weeknight dinner or a healthy lunch. The crispy pan-fried tofu, fresh, colorful vegetables, and aromatic sauce create a harmonious flavor profile. It's easy to prepare and packed with vitamins, fiber, and protein, ensuring you feel satisfied and energized afterwards. Plus, it's completely vegan and gluten-free (when using tamari), making it suitable for various diets.

Steps

Prep Tofu and Rice

Press excess water from the tofu using paper towels, then cut into 2 cm cubes. Cook the jasmine rice according to package instructions. While the rice cooks, prepare the vegetables and sauce.

Veggies and Sauce

Cut broccoli into florets, carrots into thin slices, bell pepper into strips, mushrooms into slices, and green onions into rings. In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, grated ginger, minced garlic, and maple syrup. In another small bowl, mix cornstarch with water to create a slurry.

Cook Tofu

Heat 1 tbsp vegetable oil in a large skillet or wok over medium-high heat. Add the tofu cubes and pan-fry until golden brown and crispy on all sides, about 8-10 minutes. Remove tofu from the skillet and set aside.

Stir-fry Vegetables

Add another 1 tbsp oil to the skillet. Add carrots and broccoli, stir-fry for 3-4 minutes until slightly tender-crisp. Add bell pepper, mushrooms, and snap peas, and stir-fry for another 2-3 minutes.

Combine and Serve

Pour the sauce over the vegetables, then add the cornstarch slurry. Stir constantly until the sauce thickens, about 1-2 minutes. Return the tofu to the skillet and toss to coat with the vegetables and sauce. Serve immediately over the cooked jasmine rice, garnished with sliced green onions and toasted sesame seeds.

	Per 100g	Per Serving 450g / 16 oz
Calories	180 kcal	810 kcal
Protein	10g	45g
Fat	7g	31.5g
Carbohydrate	18g	81g
Fiber	3g	13.5g
Sugar	3g	13.5g

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tofu

vegan

sautéed

everyday

main course

tender

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all seasons

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Tofu and Vegetable Rice Bowl

Difficulty

Time

Price Category

Calories

ingredients

Steps

Prep Tofu and Rice

Veggies and Sauce

Cook Tofu

Stir-fry Vegetables

Combine and Serve

Extra Tips

► For extra crispy tofu, toss it with a little cornstarch before pan-frying.

► Don't overcook the vegetables; keep them slightly crisp for the best texture.

► Feel free to customize the vegetables with your favorites, like edamame, spinach, or water chestnuts.

Nutrition