Ingredients
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For the Brown Rice:
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1 cup uncooked brown rice (long grain)
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2 cups water
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For the Dressing:
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2 tablespoons soy sauce (gluten-free tamari if needed)
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1/4 teaspoon red pepper flakes
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1 tablespoon fresh lime juice
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1/4 cup unsweetened coconut aminos (optional)
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1 teaspoon maple syrup (optional)
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For the Topping:
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1 block extra firm tofu (about 1 pound), drained and cubed
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1 medium carrot, grated
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1 small bell pepper, thinly sliced into strips
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1/4 cup green onions, chopped
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1 bunch cilantro, roughly chopped
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For the Garnish:
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1 avocado, halved, pit removed, and sliced
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1 lime, quartered
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Sesame seeds (black and white), to taste
Directions
Subtitle: A Delicious, High-Protein, and Gluten-free Meal Prep Idea!
Description: This kid-friendly vegan rice bowl recipe is perfect for busy weeknights. It’s packed with fermented tofu, crunchy vegetables, and aromatic spices, all served over a bed of fluffy brown rice. Plus, it’s oil-free, nut-free, seasonal, and Whole Foods Plant-based friendly!
Ingredients:
For the Brown Rice:
– 1 cup uncooked brown rice (long grain)
– 2 cups water
For the Dressing:
– 2 tablespoons soy sauce (gluten-free tamari if needed)
– 1/4 teaspoon red pepper flakes
– 1 tablespoon fresh lime juice
– 1/4 cup unsweetened coconut aminos (optional)
– 1 teaspoon maple syrup (optional)
For the Topping:
– 1 block extra firm tofu (about 1 pound), drained and cubed
– 1 medium carrot, grated
– 1 small bell pepper, thinly sliced into strips
– 1/4 cup green onions, chopped
– 1 bunch cilantro, roughly chopped
For the Garnish:
– 1 avocado, halved, pit removed, and sliced
– 1 lime, quartered
– Sesame seeds (black and white), to taste
Instructions:
1. Cook the brown rice according to package instructions using a 1:1.5 ratio of water to rice. Once cooked, set aside.
2. Meanwhile, prepare the dressing by whisking together all the ingredients in a small bowl until well combined. Set aside.
3. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
4. Cube the tofu and toss it in a large mixing bowl with the grated carrot, sliced bell pepper, and green onions.
5. Pour the dressing mixture over the top and mix everything together thoroughly. Season with salt and pepper to taste.
6. Spread the tofu mixture evenly onto the prepared baking sheet. Roast for about 15-20 minutes, flipping halfway through, until golden brown and crispy.
7. Divide the cooked brown rice between two serving bowls. Top each bowl with a generous portion of roasted tofu mixture, followed by sliced avocado, and garnish with fresh cilantro, black sesame seeds, and a wedge of lime. Serve immediately.
Serves: 2
Difficulty: Easy
Nutrition Facts per serving (without rice):
Calories: 337 kcal
Total Fats: 18.4 g
Saturated Fats: 2.1 g
Trans Fats: 0 g
Unsaturated Fats: 16.3 g
Cholesterol: 0 mg
Sodium: 320.2 mg
Total Carbohydrates: 33.7 g
Dietary Fiber: 10.2 g
Protein: 11.1 g
Vitamin A: 13% of the Daily Value (DV)
Vitamin C: 150% of the DV
Calcium: 8% of the DV
Iron: 10% of the DV
Potassium: 12% of the DV
Zinc: 15% of the DV
Percentages are based on a daily diet of 2000 calories.
Steps
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1
Done
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Cook the brown rice according to package instructions using a 1: |
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2
Done
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1.5 ratio of water to rice. Once cooked, set aside. |
|
3
Done
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Meanwhile, prepare the dressing by whisking together all the ingredients in a small bowl until well combined. Set aside. |
|
4
Done
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Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. |
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5
Done
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Cube the tofu and toss it in a large mixing bowl with the grated carrot, sliced bell pepper, and green onions. |
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6
Done
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Pour the dressing mixture over the top and mix everything together thoroughly. Season with salt and pepper to taste. |
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7
Done
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Spread the tofu mixture evenly onto the prepared baking sheet. Roast for about 15-20 minutes, flipping halfway through, until golden brown and crispy. |
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8
Done
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Divide the cooked brown rice between two serving bowls. Top each bowl with a generous portion of roasted tofu mixture, followed by sliced avocado, and garnish with fresh cilantro, black sesame seeds, and a wedge of lime. Serve immediately. |
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9
Done
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18.4 g |
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10
Done
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2.1 g |
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11
Done
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16.3 g |
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12
Done
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320.2 mg |
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13
Done
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33.7 g |
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14
Done
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10.2 g |
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15
Done
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11.1 g |
