A satisfying plant-based dish featuring golden tofu cubes, seasonal vegetables, and nutty brown rice. Balanced in protein, fiber, and complex carbs, this bowl supports stable energy, gut function, and metabolic health—using nothing refined or artificial.
Preparation Time
- Prep time: 15 minutes
- Cook time: 20–25 minutes
- Total time: 35–40 minutes
- Servings: 2 main bowls
Ingredients
- 1/2 cup uncooked brown rice (or 1.5 cups cooked)
- 200 g extra-firm tofu, pressed and cubed
- 1 tablespoon extra virgin olive oil or avocado oil
- 1 cup broccoli florets
- 1/2 red bell pepper, sliced
- 1/2 zucchini, chopped
- 1 garlic clove, minced
- 1 tablespoon tamari or coconut aminos
- 1 teaspoon grated fresh ginger
- Juice of 1/2 lime or lemon
- Sea salt and black pepper to taste
- Optional: sesame seeds or fresh cilantro for garnish
Instructions
- Cook the rice: Rinse and cook brown rice in a 2:1 water ratio. Simmer covered for 30–35 minutes, or use pre-cooked whole-grain rice if short on time.
- Prep the tofu: Press tofu for at least 10 minutes to remove moisture. Cube and season lightly with salt.
- Sauté tofu: In a nonstick skillet, heat oil and cook tofu on all sides until golden and crisp, about 8–10 minutes. Remove and set aside.
- Cook vegetables: In the same skillet, add garlic, ginger, and remaining vegetables. Stir-fry over medium heat for 5–6 minutes until tender but crisp.
- Combine and finish: Return tofu to the skillet, add tamari and lime juice. Toss gently to coat and heat through.
- Serve warm over brown rice and garnish if desired.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 420 kcal |
| Protein | 18 g |
| Fat | 17 g |
| Carbohydrates | 45 g |
| Fiber | 7 g |
| Calcium | ~250 mg |
| Iron | ~4 mg |
| Magnesium | ~90 mg |
Health Benefits
1. Complete plant protein and calcium
Tofu offers all essential amino acids plus calcium and iron, supporting bone health and muscle repair without cholesterol.
Reference: Messina M. (2010). Nutritional and health benefits of soy. American Journal of Clinical Nutrition.
2. Fiber-rich, blood sugar friendly
Brown rice and non-starchy vegetables provide complex carbohydrates and soluble fiber, helping regulate blood glucose and promote digestive health.
Study: Willett WC et al. (2002). Whole grains and glycemic control. The American Journal of Clinical Nutrition.
3. Anti-inflammatory and antioxidant support
Garlic, ginger, and bell peppers contribute bioactive compounds (like quercetin and gingerols) that reduce inflammation and oxidative stress.
Source: Pan MH et al. (2008). Biological effects of curcumin and ginger. International Journal of Molecular Sciences.
Kitchen Tips
- For crispier tofu, coat lightly with arrowroot starch before sautéing.
- Make ahead: Brown rice and tofu can be prepped in batches and refrigerated.
- Spice it up: Add chili flakes or sriracha for heat, or curry powder for an Indian-style variation.
- Vegetable swaps: Use bok choy, snap peas, mushrooms, or kale depending on the season.
- Balance the flavor: A splash of rice vinegar or tahini-lemon sauce adds tang and richness.
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