Mediterranean Tofu & Rice

These Mediterranean tofu and rice bowls are loaded with vibrant taste and healthful components. Crispy baked tofu, tender roasted veggies, briny Kalamata olives, and fluffy lemon basmati rice come collectively in a single scrumptious bowl, all completed with a drizzle of creamy tahini dressing. The perfect half? This delicious dinner is nice for meal prep and straightforward sufficient for a busy weeknight!

It is laborious to consider there was a time once I thought tofu was boring. It was a very long time in the past, and the issue was that I merely did not know how you can prepare dinner it! Right now, tofu is a staple in my food plan, and I’ve 1,000,000 and one methods to make it scrumptious. My braised tofu, fried tofu, lemon and herb baked tofu, and grilled tofu are only a few of my favorites, and you will discover loads extra in my assortment of tofu recipes. However immediately I’ve an entire new means of cooking up some scrumptious tofu, and I am unable to wait to share it with you.

Bounce to:

This tofu and rice recipe stars crispy, double-baked tofu. You will begin by coating the tofu in seasonings, olive oil, and cornstarch, then baking it till golden and crisp. This step is borrowed from my crispy air-fryer tofu. However then you definately’ll coat it in a combination of olive oil and tomato paste and bake it a second time, which makes the tofu even crispier and provides tons of taste. I acquired the concept from this tofu recipe from New York Instances Cooking (it was scrumptious, by the best way), though my technique varies fairly a bit from theirs, utilizing diced tofu as an alternative of shredded. Nonetheless, it labored nice!

However the goodness does not cease there. Your crispy Mediterranean baked tofu is served over lemon turmeric rice with roasted veggies, olives, and tahini dressing. The medley of flavors and textures is unreal! For those who liked my Mediterranean chickpeas and rice, you completely want to do this Mediterranean tofu and rice.

Substances You will Want

Under you may discover a checklist of components on this recipe, with notes and substitutions. Scroll all the best way to the underside of the put up to see the complete recipe, together with the quantity of every ingredient.

Tofu. I like this recipe greatest with super-firm tofu. Additional-firm tofu is a nice substitute, however you may must press it earlier than utilizing it.
Cornstarch.
Olive oil.
Soy sauce. Tamari or liquid aminos could be substituted, if wanted.
Spices. We’re utilizing floor cumin, coriander, garlic powder, cayenne pepper, and turmeric. All could be discovered within the spice aisle of nearly any grocery retailer.
Salt and pepper.
Tomato paste.
Basmati rice.
Lemon juice. We’re utilizing lemon juice to season each the rice and the dressing. It is a key taste on this recipe, so undoubtedly use freshly squeezed juice.
Lemon zest.
Veggies. You will want a pink bell pepper, an onion, and a few cherry tomatoes.
Tahini.
Kalamata olives. For those who choose one other number of olive, be at liberty to make use of it.
Recent cilantro. You possibly can skip this should you’re a cilantro-hater.
Scallions. Also referred to as inexperienced onions.

How They’re Made

Under is an in depth picture tutorial on how you can make this dish. Scroll all the best way down if you would like to skip proper to the recipe!

Prepare. Preheat your oven to 400°F and line two baking sheets with parchment paper. You will want one for the tofu and one for the veggies.

Tofu cubes coated in cornstarch and seasonings in a glass bowl.

Put together the tofu. Place the tofu right into a bowl and toss it with cornstarch, olive oil, soy sauce, cumin, coriander, garlic powder, cayenne pepper (if desired), and salt. Get the tofu good and evenly coated.

Partially baked tofu cubes on a baking sheet.

Bake the tofu. Prepare the tofu cubes on one in every of your baking sheets, then stick it into the oven. Bake the tofu for about half-hour, till calmly browned. You possibly can work on the remainder of the recipe within the meantime.

Lemon turmeric basmati rice in a saucepan with fork.

Prepare dinner the rice. Add it to a saucepan with water, olive oil, turmeric, and salt. Prepare dinner the rice for about 20 minutes, then depart the lid on and let it sit for 10 minutes. Fluff the rice with a fork and add your lemon juice and zest.

Roasted bell peppers, cherry tomatoes, and onions on a baking sheet.

Roast the greens. Prepare them on a baking sheet, then rub them with olive oil. Pop them into the oven with the tofu and roast them till they’re tender. Season them with salt and pepper once they’re achieved.

Baked tofu cubes in a bowl being stirred together with olive oil and tomato paste.

Second tofu coating. Stir tomato paste and a few extra olive oil collectively in a small bowl. Take the tofu out of the oven and put it again within the bowl you used for the primary coating. Add the tomato paste combination and stir to coat.

Second tofu bake. Return the tofu cubes to the baking sheet and unfold them into a good layer. Bake the tofu for an additional ten minutes. Hold a detailed eye on it, as it could burn shortly at this stage.

Make the dressing. Whisk the tahini, lemon juice, cumin, garlic powder, and salt collectively, then skinny the combination with water.

White wooden surface set with a bowl of Mediterranean Tofu & Rice, lemon half, and bunch of cilantro.

Serve. Divide up the rice, tofu, and roasted greens onto plates or bowls. Add some Kalamata olives, drizzle with the dressing, then sprinkle with chopped scallions and cilantro. Dig in!

Variations

Change up the grains. Exchange the rice with quinoa, millet, farro, or your favourite grain. Merely observe the bundle directions to prepare dinner your grain, however add ¼ teaspoon of turmeric, and season it with lemon juice, zest, and salt when completed.
Change up the veggies. Exchange any of the roasted greens together with your favorites, like broccoli, carrots, cauliflower, or Brussels sprouts.
Uncooked veggie bowls. Hold the veggies uncooked, and be at liberty to change them up together with your favorites. Attempt cucumbers, child spinach, cabbage, radishes, or tomatoes.

Incessantly Requested Questions

Can I make this recipe gluten-free?

Sure! Merely substitute gluten-free tamari for the soy sauce.

Can I make the parts of this dish prematurely?

Yep! This tofu and rice recipe is nice for meal prep. The rice and roasted greens could be simply reheated within the microwave. To reheat the tofu, place the cubes on a baking sheet and stick them below a broiler for a couple of minutes on both sides, till they begin to sizzle and crisp again up.

How lengthy will leftovers of this recipe maintain?

Leftovers will maintain in an hermetic container within the fridge for 3 to 4 days. For those who’re in a position to retailer the parts individually, try this and reheat them utilizing the strategies described simply above. For those who’ve already mixed every thing, no huge deal! Simply reheat all of it within the microwave — the tofu is not going to get crispy once more, however it’s going to nonetheless be scrumptious.

Is that this dish spicy?

The cayenne pepper provides it a slight kick. Merely omit it should you choose no warmth, and use additional for extra warmth.

Extra Tofu Recipes

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Recipe

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Delicacies American, Mediterranean

Prep Time 20

Prepare dinner Time 40

Substances

For the Baked Tofu

1 (16 ounce/454 gram) bundle super-firm tofu, diced (about ½-inch)
2 tablespoons cornstarch
3 tablespoons olive oil, divided
1 tablespoon soy sauce
1 teaspoon floor cumin
½ teaspoon floor coriander
½ teaspoon garlic powder
Pinch cayenne pepper
½ teaspoon salt
2 tablespoons tomato paste

For the Lemon Basmati Rice

1 ½ cups basmati rice
2 ¼ cups water
1 tablespoon olive oil
¼ teaspoon turmeric
½ teaspoon salt, plus extra to style
1 tablespoon lemon juice
1 teaspoon lemon zest

For the Roasted Greens

1 medium pink bell pepper, roughly chopped
1 small onion, roughly chopped
1 cup cherry tomatoes
1 tablespoon olive oil
Salt and pepper, to style

For the Tahini Dressing

¼ cup tahini
2 tablespoons lemon juice
½ teaspoon floor cumin
¼ teaspoon garlic powder
¼ teaspoon salt, plus extra to style
Water, as wanted to skinny (3-6 tablespoons)

For Serving

⅓ cup pitted Kalamata olives
¼ cup chopped recent cilantro
2 scallions, chopped

Directions

Preheat the oven to 400°F and line a few baking sheets with parchment paper.
Place the tofu, cornstarch, 1 tablespoon of the olive oil, soy sauce, cumin, coriander, garlic powder, cayenne pepper, and salt into a big bowl. Toss the components nicely to coat the tofu within the seasonings.
Prepare the tofu cubes on a baking sheet and bake for half-hour. Hold the bowl helpful, as you may use it later.
Prepare dinner the rice whereas the tofu bakes. Mix the basmati rice, water, olive oil, turmeric, and salt in a medium saucepan and place it over excessive warmth. Convey the liquid to a boil, then cut back the warmth to a low simmer and let the rice prepare dinner, lined, for about 20 minutes, till the entire liquid has been absorbed. Let the pot sit with the lid on for 10 minutes when the rice has completed cooking.
Whereas the rice cooks and the tofu bakes, organize the greens in a single layer on a baking sheet. Drizzle them with olive oil, then rub it evenly into the veggies together with your fingers. Place the baking sheet into the oven with the tofu and roast the greens for about 20 minutes, till tender and browned in spots. Season them with salt and pepper to style once they come out of the oven.
When the tofu has only a few minutes left to bake, stir the remaining 2 tablespoons of olive oil along with the tomato paste. After the tofu has baked for half-hour, take away the baking sheet from the oven and punctiliously switch the tofu again to the bowl. Toss it with the tomato paste combination, utilizing a spoon to stir it up (it is going to be scorching, so keep away from utilizing fingers).
Prepare the tofu in a good layer on the baking sheet and return it to the oven for about 10 minutes, till crispy and really darkish. Hold a detailed eye on it throughout this remaining baking stage, as it could burn quick.
After the rice has sat lined for 10 minutes, take away the lid and fluff it with a fork. Stir within the lemon juice and zest, and season it with extra salt, if desired.
Whisk the dressing components collectively in a small bowl, thinning the combination with as a lot water as is required to attain a creamy however pourable consistency. Season with extra salt to style, if desired.
Divide the rice, greens, tofu, and olives onto plates or amongst bowls. Prime every serving with a drizzle of the dressing and a sprinkle of recent cilantro and scallions. Serve.