Nutritious Whole Grain Rice & Baked Tofu Bowl

Bowls are something we come back to all the time, and this one is probably the most nutritious thing we make on a regular basis. Brown rice as the base, oven-roasted tofu, beets, and sweet potatoes, sauteed mushrooms, carrots, bell pepper, and peas, all piled together and finished with soy sauce, sunflower seeds, and fresh spring onions. It covers pretty much every food group, it’s high in protein, and it looks incredible in the bowl because of the colors from the beets and sweet potatoes. It’s basically a rainbow in a bowl.

Yes, it takes about 45 minutes because of the brown rice, but most of that time is completely hands-off. You put the rice on, prep and roast the vegetables, saute the pan stuff, and by the time the rice is done everything else is ready too. It’s less complicated than the ingredient list makes it look.

The beets are the unexpected star. They’re roasted until tender and slightly caramelized, and they add this earthy sweetness that works really well against the savory soy sauce and the nuttiness of the brown rice. If you’ve never roasted beets before and you’ve been skeptical about them, this is a good place to start. They’re completely different roasted than they are boiled or from a jar.

The soy sauce at the end ties everything together. Be generous with it. And don’t skip the sunflower seeds, they add a crunch that makes the whole bowl even more interesting to eat.

Nutritious Whole Grain Rice & Baked Tofu Bowl

Print Recipe

Prep Time 20 minutes mins

Cook Time 45 minutes mins

Servings: 4

Ingredients

  

Base:

• Whole grain brown rice portioned for 4

Oven Roasted:

• 1 block tofu drained and cut into 1 cm cubes
• 2 red beets peeled and chopped
• 2 sweet potatoes peeled and chopped
• Olive oil for drizzling

Pan Sautéed:

• 400 g champignons mushrooms, washed and chopped
• 2 carrots washed and sliced
• 1 bell pepper red or yellow, diced
• 150 g frozen peas
• Olive oil for frying

Toppings & Seasoning:

• Fresh green/spring onions washed and chopped
• Sunflower seeds
• Soy sauce to taste

Instructions

 

1. Cook the Rice: Start the whole grain rice according to package directions (typically simmers for ~45 minutes).
2. Preheat Oven: Set oven to 200°C (390°F) and line baking sheets with parchment paper.
3. Roast the Tofu: Toss cubed tofu with a drizzle of olive oil, spread evenly on a prepared baking sheet, and roast at 200°C for 12 to 15 minutes (15 minutes maximum) until crisp.

Roast the Beets & Sweet Potatoes:

1. Red Beets: Toss peeled, chopped beets with olive oil, spread on a baking sheet, and roast at 200°C for 15 to 20 minutes until tender.
2. Sweet Potatoes: Toss peeled, chopped sweet potatoes with olive oil, spread on a baking sheet, and roast at 200°C for 10 to 15 minutes.

Sauté the Pan Vegetables:

1. Heat olive oil in a pan over medium heat. Add the washed and chopped champignons and sauté for about 10 minutes.
2. Add sliced carrots and cook for 5 minutes.
3. Add diced bell pepper and cook for another 3 to 4 minutes.
4. Stir in the frozen peas and heat through until warm and tender.
5. Assemble the Bowl: Divide cooked whole grain rice among four bowls. Layer roasted tofu, roasted root vegetables, and the sautéed mushroom & vegetable mix on top.
6. Garnish & Serve: Drizzle generously with soy sauce to taste, top with chopped fresh onions and sunflower seeds, and serve warm.

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