Greek Tofu & Rice Bowls

Greek Tofu & Rice Bowls are a delightful fusion of textures and flavors that will have you returning for seconds (or thirds!). With a base of fluffy jasmine rice, fresh roasted veggies, and golden, crispy tofu, this dish brings the essence of Mediterranean cuisine right to your table. Each component is thoughtfully prepared, creating a deliciously satisfying meal that’s not only healthy but also comforting.

What I love most about this recipe is how it effortlessly caters to vegetarian and vegan diets without skimping on flavor. I remember the first time I tried making these bowls — it was a rushed weeknight, and I needed a recipe that was both quick and fulfilling. To my delight, the combination of lemony rice and savory roasted veggies with crispy tofu ticked all the boxes! Trust me, once you bring these Greek Tofu & Rice Bowls to your kitchen, your taste buds won’t be disappointed.

How to Make Greek Tofu & Rice Bowls

1. Preheat the oven: Begin by preheating your oven to 400°F (204°C) and preparing your ingredients.
2. Soak the rice: Measure out 1 ½ cups jasmine rice and add it to a large bowl. Cover it with water and let it soak for approximately 10 minutes while you prep your veggies. After 10 minutes, be sure to strain the rice.
3. Prep your veggies: Dice the small shallot, mince the garlic, and chop the parsley for your lemon rice pilaf. Also, dice the red peppers into small chunks and slice the zucchinis thinly. Set everything aside.
4. Make the spice mix: In a small bowl, combine 1 teaspoon salt, 1 teaspoon dried oregano, 1 teaspoon dried parsley, 1 teaspoon garlic powder, and ½ teaspoon ground black pepper. Stir to mix well.
5. Prepare the veggies for roasting: On a sheet pan, combine the chopped red pepper, zucchini slices, and half of the seasoning mix with 2 tablespoons of olive oil. Use your hands or a spoon to mix until the veggies are coated evenly.
6. Roast the vegetables: Place the sheet pan in the oven and roast for 20-25 minutes, stirring halfway through until vegetables are tender and slightly caramelized.
7. Cook the rice: While the veggies roast, start on your rice pilaf. Strain the soaked rice and set it aside. In a saucepan, melt 2 tablespoons vegan butter over medium heat. Once melted, add the diced shallot and minced garlic. Sauté for 2-3 minutes until fragrant and soft.
8. Toast the rice: Stir in the soaked and strained rice, allowing it to toast slightly with the shallot and garlic for about 2 minutes.
9. Add broth: Pour in the 2 ¼ cups vegetable broth, cover, and bring it all to a boil.
10. Simmer the rice: Once boiling, reduce the heat to a simmer. Cover and cook for about 10 minutes or until the rice is tender.
11. Finish the rice: Once cooked, take the rice off the heat and mix in the 1 tablespoon lemon juice and the chopped parsley.
12. Prepare the tofu: While the rice and veggies are cooking, let’s make that crispy tofu! Start by removing the block of extra-firm tofu from its packaging, and slice it in half vertically. Place the halves between paper towels to lightly press out excess moisture.
13. Coat the tofu: In a large bowl, combine ¼ cup cornstarch, 2 tablespoons nutritional yeast, and the remaining half of your seasoning mix. Cut the tofu into cubes and toss them in the bowl until well coated.
14. Cook the tofu: In a non-stick pan, heat 2 tablespoons of olive oil over medium heat for about 1 minute. Add the coated tofu cubes and pan-fry for about 3-5 minutes on each side until crispy and golden brown, approximately 12-15 minutes total.
15. Assemble your bowls: Once everything is ready, start building your Greek Tofu & Rice Bowls! Scoop the lemon rice pilaf into a bowl, then top with the roasted vegetables and crispy tofu.
16. Garnish if desired: Feel free to sprinkle with additional chopped parsley or top with a charred lemon slice for that extra zing. Serve hot and enjoy!

Storing & Reheating

Stored correctly, your Greek Tofu & Rice Bowls can last in the refrigerator for about 3-4 days. To keep everything fresh, I recommend using an airtight container. If you want to enjoy this meal later, you can freeze the tofu and veggies (not the rice), which should last for up to 3 months. When it’s time to dig back in, reheat in the microwave or on the stovetop until warmed through. Just a quick tip: the tofu might lose some crispiness when reheated, so consider placing it in a hot pan again for a minute or two to bring back that crunch!

With the endless versatility and flavor potential, these Greek Tofu & Rice Bowls are bound to become one of your go-to recipes for any occasion. Don’t hesitate to explore and make it your own!

Recipe FAQs

Can I use brown rice instead of jasmine rice?

Yes, you can substitute brown rice if you prefer, but be aware that it will change the cooking time. Generally, brown rice takes about 40-50 minutes to cook, and it requires more liquid. Adjust the vegetable broth to 3 cups and keep an eye on it while cooking.

How can I make this dish gluten-free?

This recipe is naturally gluten-free if you use gluten-free vegetable broth and ensure that the cornstarch you use is certified gluten-free.

What if I don’t have nutritional yeast?

If you’re missing nutritional yeast, you can omit it entirely or replace it with grated vegan cheese for added creaminess without losing flavor.

Can I meal prep this recipe?

Absolutely! You can make a big batch of everything ahead of time. Store the components separately in the fridge and assemble your bowls just before serving, keeping everything fresh and preventing sogginess.

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📖 Recipe Card

Greek Tofu & Rice Bowls

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• Author: Peter
• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes
• Yield: 4 servings 1x
• Category: Main Dishes
• Method: Baking
• Cuisine: Greek

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Description

Enjoy these Greek Tofu & Rice Bowls loaded with flavor from fresh ingredients and spices. This wholesome dish is easy to prepare, making it a perfect quick dinner option for health-conscious food lovers.

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Ingredients

Scale 1x2x3x

• 1 ½ cups jasmine rice
• 2 tablespoons vegan butter
• 1 small shallot finely diced
• 2 cloves garlic minced
• 2 ¼ cups vegetable broth
• 2 tablespoons fresh parsley stems removed & finely chopped
• 1 tablespoon lemon juice
• 1 teaspoon salt
• 1 teaspoon oregano
• 1 teaspoon dried parsley
• 1 teaspoon garlic powder
• ½ teaspoon ground black pepper
• 2 small red peppers diced
• 2 small zucchinis thinly sliced
• 2 tablespoons olive oil
• ½ seasoning
• 1 14 oz block extra-firm tofu
• ¼ cup cornstarch
• 2 tablespoons nutritional yeast
• ½ seasoning
• 2 tablespoons olive oil or other neutral oil

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Instructions

1. Preheat the oven to 400°F and prep all ingredients.
2. Soak the jasmine rice in water for about 10 minutes, then strain it.
3. While the rice is soaking, prepare the veggies: dice the shallot, mince the garlic, chop the parsley; dice the red peppers and slice the zucchinis.
4. Create the spice mix for the tofu and veggies by combining salt, oregano, parsley, garlic powder, and black pepper in a small bowl.

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Notes

Feel free to use basmati rice instead of jasmine rice for a different flavor.
Adjust the level of spices according to your taste preferences.
Add additional vegetables like spinach or broccoli for more nutrition.

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Nutrition

• Serving Size: 1 bowl
• Calories: 400
• Sugar: 4g
• Sodium: 600mg
• Fat: 20g
• Saturated Fat: 3g
• Unsaturated Fat: 15g
• Trans Fat: 0g
• Carbohydrates: 45g
• Fiber: 5g
• Protein: 15g
• Cholesterol: 0mg

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