Tofu Veggie Rice Bowl

Ingredients

• 1 block (397–454 g / 14–16 oz)extra-firm tofu, drained and pressed
• 30 ml (2 tablespoons)soy sauce or tamari
• 15 ml (1 tablespoon)cornflour
• 15 ml (1 tablespoon)avocado oil or another neutral high-heat oil
• 80 ml (⅓ cup)low-sodium soy sauce or tamari
• 45 ml (3 tablespoons)maple syrup
• 30 ml (2 tablespoons)rice vinegar
• 15 ml (1 tablespoon)sesame oil
• 2 clovesgarlic, minced
• 5 ml (1 teaspoon)fresh ginger, grated
• 15 ml (1 tablespoon)water
• 15 ml (1 tablespoon)avocado oil
• 1 large headbroccoli, cut into small florets
• 1red pepper, thinly sliced
• 2 mediumcarrots, julienned or thinly sliced into coins
• 950 ml (4 cups)cooked rice
• Optional, to tastetoasted sesame seeds, sliced spring onions, sriracha or fresh coriander

Instructions

1. 1

   Press the tofu

   If it is not already pressed, press the tofu for at least 30 minutes using a tofu press or by wrapping it in kitchen towels, setting it on a plate and placing a weight on top. Remove as much excess water as possible.

2. 2

   Heat and cube

   Heat the oven to 200°C (400°F) and line a large baking tray with baking paper. Cut the pressed tofu into 2.5 cm (1-inch) cubes.

3. 3

   Coat the tofu

   Put the tofu cubes in a medium bowl and gently toss them with 30 ml (2 tablespoons) soy sauce or tamari. Sprinkle over 15 ml (1 tablespoon) cornflour and toss gently again until the cubes are evenly dusted.

4. 4

   Bake until crisp

   Drizzle the tofu with 15 ml (1 tablespoon) avocado oil and toss gently. Arrange it in a single layer on the prepared tray, leaving space between the pieces. Bake for 25–30 minutes, turning the cubes halfway through, until golden, firm and crisp.

5. 5

   Mix the sauce

   While the tofu bakes, whisk together the low-sodium soy sauce, maple syrup, rice vinegar, sesame oil, minced garlic, grated ginger and water in a small bowl. Whisk until the syrup dissolves, then set the sauce aside.

6. 6

   Cook the vegetables

   About 10 minutes before the tofu is done, heat 15 ml (1 tablespoon) avocado oil in a large frying pan or wok over medium-high heat. Add the broccoli and carrots and sauté for 4–5 minutes, stirring occasionally.

7. 7

   Finish the vegetables

   Add the sliced red pepper and cook for another 3–4 minutes. Aim for vegetables that are tender but still have a slight bite and retain their colour.

8. 8

   Coat and assemble

   Remove the crisp tofu from the oven and either add it to the pan or keep it separate for serving. Pour about two-thirds of the sauce over the vegetables and tofu, if combined, and stir to coat. Simmer for 1 minute so the sauce thickens slightly and glazes the ingredients.

9. 9

   Build the bowls

   Divide the cooked rice between four bowls and top with the tofu and vegetables. Drizzle with any remaining sauce and add sesame seeds, spring onions, sriracha or coriander as desired. Serve immediately.

What is a tofu veggie rice bowl?

A rice bowl is a flexible meal built by layering a grain with vegetables and a topping, often finished with a sauce. This version combines baked tofu with broccoli, carrots and red pepper over rice.

Its flavours draw on familiar East Asian ingredients such as soy, rice vinegar, sesame, garlic and ginger. Baking the tofu gives it a crisp exterior, while the glossy sauce brings the separate components together.

Nutrition and macros by portion

The nutrition label shows one serving as written: 480 calories, 22g protein, 0g carbs, 15g fat.

The rice supplies most of the carbohydrates, while the tofu contributes much of the protein and some of the fat; the oils and sesame oil also add fat. The vegetables bring colour and fibre, and you can balance the bowl with an extra helping of vegetables alongside your serving.

Pressing and coating the tofu

Pressing: Removing excess water helps the tofu brown in the oven rather than steam. Allow at least 30 minutes, and handle the pressed cubes gently so they keep their shape.

Cornflour: A light, even dusting helps form a crisp coating. Toss first with the soy sauce, then add the cornflour so it clings to the tofu.

Getting the vegetables right

Broccoli and carrots: These go into the pan first because they need a little more time to become tender. Cut the broccoli into small florets and the carrots into thin pieces for even cooking.

Red pepper: Add it after the first 4–5 minutes of cooking. Its shorter cooking time helps it stay colourful and slightly crisp rather than turning soft.

A crisp, golden bake

Space: Arrange the tofu in one layer with gaps between the cubes so hot air can circulate around them. If the tray is crowded, use a second tray rather than piling the pieces together.

Doneness: Bake for 25–30 minutes, turning the cubes halfway through. They should look golden and feel firm and crisp on the outside.

Balancing the sauce

Flavour: Soy sauce provides salt and savouriness, maple syrup rounds it out with sweetness, and rice vinegar adds a tangy note. Sesame oil, garlic and ginger make the sauce aromatic.

Glaze: Add about two-thirds of the sauce to the pan and simmer for just 1 minute. Keep the rest for drizzling at the table, and avoid simmering for longer than needed.

Serving the bowls

Rice base: Spoon cooked rice into each bowl before adding the tofu and vegetables. White, brown, jasmine or basmati rice can all be used.

Finish: Sesame seeds and spring onions add a little crunch and freshness, while sriracha brings heat. Serve straight away to make the most of the tofu’s crisp texture.

Recipe notes & tips

• Press the tofu for at least 30 minutes to help it crisp in the oven.
• Cut the tofu into similarly sized cubes so they cook at the same rate.
• Use a large tray and leave gaps between the tofu pieces.
• Whisk the sauce until the maple syrup has dissolved before setting it aside.
• Add the red pepper after the broccoli and carrots to preserve its slight bite.
• Keep some sauce back to drizzle over the bowls just before serving.

Variations

• Use brown rice: Swap in cooked brown rice for a nuttier base.
• Change the grain: Serve the toppings with cooked quinoa instead of rice.
• Add chilli: Stir sriracha into the sauce or drizzle it over the finished bowls.
• Use tamari: Choose tamari in place of both amounts of soy sauce.
• Switch the vegetables: Replace some of the broccoli or carrots with another quick-cooking vegetable.
• Add fresh herbs: Finish with coriander for a fresh, aromatic note.

Common mistakes to avoid

• Skipping the press: Excess water can leave the tofu soft; press it for at least 30 minutes.
• Crowding the tray: Tofu pieces touching one another may not crisp evenly; spread them out or use another tray.
• Adding too much cornflour: A heavy coating can turn pasty; dust the tofu lightly and evenly.
• Overcooking the vegetables: They can lose their colour and bite; cook until tender-crisp and no longer.
• Simmering the sauce too long: It can reduce more than intended; cook it with the vegetables for just 1 minute.
• Tossing the tofu roughly: Cubes can break apart; turn them gently when coating and flipping.

How to store

Store leftover rice, tofu and vegetables in an airtight container in the fridge for up to 3 days. Reheat until piping hot in a frying pan or microwave; the tofu may soften after storage. Keep any reserved sauce separate if possible.

Frequently asked questions