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Nutrition Plant-Based Protein Rice Bowl Recipe

This better-than-takeout bowl makes it easy to mix and match your favorite veggies and toppings.

a man putting tofu into a skillet in the kitchen

Meal-prepping healthy food can help you be consistent with nutrition during the week. One study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning encouraged a healthier diet with more variety and lower odds of obesity. And it needn’t be an activity that swallows up your entire weekend. This tofu bowl recipe makes it easy to knock out a nutritious and tasty lunch in 40 minutes or less with minimal fuss.

“Bowls are just so easy to prep, and you can tweak them as you go along,” says Tonal coach Trace Gotsis. 

On the weekend, Coach Trace suggests cooking up a plant-based protein source like tofu, a pot of grains or sweet potatoes, and a selection of veggies to keep healthy eating throughout the week simple. “The one tough thing about nutrition is you can get overwhelmed with that stuff. So if you can make it as easy as possible to stay consistent, then you have a great start right there,” he says.  

a selection of colorful veggies, spices and other ingredients needed for a healthy tofu recipe

If you’re new to plant-based protein, tofu can be a good place to start. This soy-based ingredient takes on the flavor of any dish or sauce, making it very palatable. Not only that, but “it’s yet another source of complete plant-based protein” (containing all nine essential amino acids to help with muscle repair) and rich in omega-3 fatty acids (which one study found can help with muscle recovery), says John Christie, a registered dietitian and director of Curriculum Intelligence at Tonal.  

Prep this bowl as suggested below, but feel free to mix and match different sauces and spices throughout the week, or toss in whatever veggies you have on hand. The beauty of bowls is how versatile they can be, so adjust to your liking to prevent boredom or palette fatigue.

a recipe card with a bowl of tofu, veggies and rice and the following text: Tofu Rice Bowl, Servings: 2-4, Prep Time: 20 minutes, Cook Time: 20 minutes

Ingredients

  • 1 cup of forbidden rice
  • 14 oz. of firm tofu
  • 1 Tbsp. coconut amino acids (tamari or soy sauce also works)  
  • 2.5 Tbsp. coconut oil 
  • 4 cups of broccoli florets, blanched 
  • 2 cups of sliced mushrooms (any variety works)
  • 2 red bell peppers, sliced
  • 2 cups of shredded carrots
  • 2 bunches baby bok choy
  • 2 garlic cloves, minced 
  • 1/2 tsp. chili flakes 
  • Salt, to taste 
  • 1 Tbsp. sesame seeds 
  • 2 avocados 

Method

  • Cook the forbidden rice according to the instructions on the package and drain. 
  • Press the tofu between two paper towels to remove as much water as possible. Cut into cubes and then marinate in the amino acids (or tamari or soy sauce). Pan-fry in a skillet on medium heat in 1 tablespoon of coconut oil, turning as needed to sear all the sides. Remove from the pan and place the tofu in a large mixing bowl. You can also use an air fryer to cook the tofu if you have one. 
  • Add 1 tablespoon of coconut oil to the same skillet and cook the blanched broccoli, mushrooms, carrots, and red bell peppers until cooked through (but still crunchy) on medium heat. Set aside in the same bowl as the tofu. 
  • Add the remaining coconut oil to the skillet. Sauté the minced garlic on medium heat until fragrant and then add the bok choy and season with chili flakes and salt. Sauté for a few minutes until the bok choy is cooked through but still crunchy. Toss with the tofu and other vegetables. 
  • Divide the rice, tofu, and veggies evenly among four containers and sprinkle with the sesame seeds and store in the fridge for up to five days. Leave the avocado for now, and slice it up fresh just before serving.

Note: These values below represent one serving of four.

  • Calories: 591 kcal
  • Carbohydrates: 67g
  • Fiber: 16g
  • Protein: 23g
  • Fat: 29g