Meal-Prep Tofu Rice Bowl
This crispy tofu rice bowl is the perfect meal prep bowl for busy weeks. It's loaded with rice, veggies, and tofu for plant-based protein.
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Servings: 4
Ingredients
- 1 ⅓ cup (250 g) jasmine rice sub basmati rice
- 14 oz (400 g) extra-firm smoked tofu sub plain extra-firm tofu
- 1 broccoli
- 4 (400 g) large carrots
- 1 red bell pepper
- 1 yellow bell pepper
- Olive oil
- Garlic powder
- Smoked paprika powder or mild paprika
- Salt
- 2 tablespoons sesame seeds
For the tahini dressing
- 3 tablespoons (45 g) tahini the lighter the color, the milder the flavor
- 3 tablespoons water
- 1 tablespoon tamari
- 1 tablespoon rice vinegar sub lemon juice (see notes)
- ½ tablespoon sesame oil
- ¼ teaspoon garlic powder
- ¼ teaspoon ground ginger more to taste
- 1-2 teaspoons maple syrup optional
Instructions
- Rice: Cook the jasmine rice according to package directions (or see instructions in the notes below).
- Preheat the oven to 400°F (200°C).
- Tofu: Pat the tofu dry. Cut it into cubes. Place them on a parchment-lined baking sheet. Drizzle with a little olive oil and sprinkle with garlic powder. Give it a good mix and spread out the tofu cubes so they don’t touch each other to make them extra crispy.
- Veggies: Peel the carrots. Cut the carrots, broccoli, and bell peppers into bite-sized pieces. Place the veggies on another parchment-lined baking sheet. Drizzle with olive oil. Sprinkle with salt, garlic powder, and smoked paprika. Give it a good mix.
- Bake the tofu and veggies for 25 to 30 minutes until golden.
- Make the dressing: Add the tahini, water, tamari, rice vinegar, sesame oil, garlic powder, ground ginger, and maple syrup (if using) to a lidded jar. Stir or shake until combined.
- Meal prep: Store the cooked rice, baked tofu, and veggies in 3 separate containers. Alternatively, divide everything into 4 meal prep containers and the dressing into 4 dressing containers.
- Serve: Toss the rice and veggies with the tahini dressing. Top with sesame seeds. Serve hot or cold.
Notes
- How to cook jasmine rice: Cook it in 1.5x its volume of water, bring it to a boil, then cook it over medium heat until all the water has been absorbed.
- Rice vinegar substitution: You can substitute the rice vinegar with lemon juice but the dressing will get a completely different flavor.
- Storage: This bowl stores well for 4-5 days.
- Alternative serving ideas: Serve the baked tofu and veggies in a wrap with hummus.
Nutrition
Calories: 532kcal | Carbohydrates: 79g | Protein: 21g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 6g | Sodium: 418mg | Potassium: 1137mg | Fiber: 9g | Sugar: 11g | Vitamin A: 12139IU | Vitamin C: 232mg | Calcium: 212mg | Iron: 5mg
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