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Nutritious Whole Grain Rice & Baked Tofu Bowl

Print Recipe
Prep Time 20 minutes
Cook Time 45 minutes
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.