Tofu and Brown Rice Power Bowl
A high-protein, vibrant power bowl featuring firm tofu, brown rice, and colorful vegetables, perfect for a quick, healthy meal.
10 min
Prep
15 min
Cook
4
Serves
450
Calories
Macros · per serving
32g protein
48g carbs
18g fat
Ingredients
For 4 servings
- 400 g firm tofu
- 2 tbsp olive oil
- 3 tbsp soy sauce
- 1 cup brown rice
- 200 g broccoli
- 1 red bell pepper
- 1 carrot
- 2 green onion
- 2 tbsp sesame seeds
- 1 tsp garlic powder
- ground black pepper — to taste
Instructions
- 1
Cook the brown rice according to package instructions.
- 2
While the rice is cooking, dice the firm tofu into 1-inch cubes.
- 3
Heat 1 tbsp of olive oil in a non-stick pan over medium-high heat and add the tofu cubes.
- 4
Cook the tofu for 5-7 minutes, turning occasionally, until golden brown on all sides.
- 5
Drizzle 2 tbsp of soy sauce over the tofu and sprinkle with garlic powder and ground black pepper. Toss well to coat. Remove from heat and set aside.
- 6
Cut the broccoli into florets, the red bell pepper into strips, and julienne the carrot.
- 7
In another pan, heat the remaining 1 tbsp of olive oil over medium heat.
- 8
Add broccoli, bell pepper, and carrot to the pan. Stir-fry for 4-5 minutes until tender-crisp.
- 9
Slice the green onions thinly.
- 10
Assemble the bowls by dividing cooked brown rice among four bowls. Top with tofu, stir-fried vegetables, and sliced green onions.
- 11
Sprinkle each bowl with sesame seeds.
- 12
Serve immediately, adjusting seasoning with extra soy sauce if desired.
Cook it this week.
NeatEat plans Tofu and Brown Rice Power Bowl — and the rest of your week — around your budget, groceries included.