Rice Bowls with Greek Tofu | FoodByMaria Recipes

Greek

Baked Crumbled Tofu Greek Rice Bowls

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Rice bowls in a serving platter

Prep

20 minutes

Cook

30 minutes

Yield

4

These rice bowls with Greek-inspired tofu are hearty, healthy, and entirely customizable based on what you and your family love.

These delicious rice bowls are made with yummy, Greek-inspired seasoned tofu, and nutritious veggies. These rice bowls are such a good, hearty meal for lunch or dinner. You can also totally personalize them with your fav veggies and ingredients depending on what you have on hand.

Why you’ll love these rice bowls:

  • Nutritious: These rice bowls are full of whole, healthy ingredients that are so good for you
  • Versatile: Swap out any of the veggies in these bowls for whatever you have on hand, you can also swap rice for grains
  • Quick: Prep these for the week in under an hour
Rice bowls in a serving platter

Ingredient Notes:

Firm Tofu: Make sure you use firm tofu for this recipe as it holds up the best when baking it, and will give you the best consistency.

White Rice: You can swap this white rice for brown rice, quinoa, or any other grains that you love. These can be great rice bowls to make with leftover grains you have in your fridge.

Herbs: What’s going to give you the biggest pop of flavor and make these rice bowls next level is the fresh and dried herbs. Don’t skip these!

Close up of rice bowls

How to make rice bowls:

For the baked tofu

  1. Preheat the oven to 400F and prepare a baking tray with parchment paper.
  2. Drain the excess water from the tofu package and crumble into a medium-sized bowl.
  3. Add all of the remaining ingredients and mix together.
  4. Set onto the prepared tray and bake for 20 – 30 minutes until golden brown. Make sure to stir halfway through.

For the rice

  1. While the tofu is baking, cook the rice according to package directions. Once the rice is cooked, stir in the olive oil, lemon juice and parsley. Put the lid on the pot and keep warm until the tofu is done cooking.

For the Greek plate

  1. Once the tofu and rice are ready, assemble the Greek plate. On a large platter start by layering all of the rice followed by the baked tofu. Sprinkle the tofu with the dried basil, dried oregano, cinnamon and cumin, juice of half a lemon and a drizzle of olive oil. Then sprinkle over the onion, tomatoes, parsley, olives, basil and feta cheese. Serve and enjoy!
Rice bowls on a platter

Expert Tips & FAQ:

Are rice bowls healthy? Yes! Rice bowls can totally be healthy. Stack them with all whole, healthy ingredients and they’re a great way to get in a serving of veggies, and protein.

What should I add to my rice bowls? There are a lot of things you can add to rice bowls. Add different veggies, different dressings, or different types of protein such as tempeh, or chicken.

How do you make a good rice bowl? The key is to have a good variety of textures and flavors. You’ll want a crunch from raw veggies, you’ll want saltiness from something like feta cheese, and you’ll want a pop of flavor with the dressing.

What can I mix with rice to make it better? One easy hack is to cook your rice in broth vs. water. This adds a pop of flavor to the rice grains which makes it better than just plain rice.

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Rice bowls in a serving platter

Baked Crumbled Tofu Greek Rice Bowls

5 from 3 votes
These rice bowls with Greek-inspired tofu are hearty, healthy, and entirely customizable based on what you and your family love.
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Vegetarian Dinner
Cuisine Greek-Inspired
Servings 4
Calories 483 kcal
I’m Your Mommy Now

Your Greek mommy that is. 😍 Step into my kitchen to learn how to make yummy Greek food. 🍽️💃

Ingredients
  

For the baked tofu

For the rice

  • 1 cup dry white rice, cooked
  • 1 tbsp olive oil
  • juice of half a lemon (about 2 tbsp)
  • 1/4 cup chopped parsley

For the greek plate

  • 1/4 tsp dried oregano
  • 1/4 tsp dried basil
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground cumin
  • juice of half a lemon
  • drizzle of olive oil
  • 1/4 cup chopped red onion
  • 1 cup halved baby tomatoes
  • 1/4 cup chopped fresh parsley
  • 1/2 cup halved black olives
  • 1/4 cup chopped fresh basil
  • 1/2 cup crumbled feta cheese
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Instructions
 

For the baked tofu

  • Preheat the oven to 400F and prepare a baking tray with parchment paper.
  • Drain the excess water from the tofu package and crumble into a medium-sized bowl.
  • Add all of the remaining ingredients and mix together.
  • Set onto the prepared tray and bake for 20 – 30 minutes until golden brown. Make sure to stir halfway through.

For the rice

  • While the tofu is baking, cook the rice according to package directions. Once the rice is cooked, stir in the olive oil, lemon juice and parsley. Put the lid on the pot and keep warm until the tofu is done cooking.

For the greek plate

  • Once the tofu and rice are ready, assemble the greek plate. On a large platter start by layering all of the rice followed by the baked tofu. Sprinkle the tofu with the dried basil, dried oregano, cinnamon and cumin, juice of half a lemon and a drizzle of olive oil. Then sprinkle over the onion, tomatoes, parsley, olives, basil and feta cheese. Serve and enjoy!

Video

Notes

  • More fresh serving options: add lettuce or chopped cucumber!
  • Want to make this ahead of time? You can meal prep the rice and store in the fridge. Then make the tofu and prep the rest of the ingredients while the tofu bakes. Heat the rice up in the microwave or in a container on low in the oven. Then assemble the platter as stated in the recipe above when everything is ready.
  • You could meal prep this and split into 4 containers for lunch for the week!
  • If you love this baked tofu, check out our other flavourful baked tofu recipes!

Nutrition

Calories: 483kcal | Carbohydrates: 55.2g | Protein: 17.2g | Fat: 22g | Saturated Fat: 5.4g | Polyunsaturated Fat: 4.6g | Monounsaturated Fat: 11.2g | Cholesterol: 16.7mg | Sodium: 1471.3mg | Fiber: 5g | Sugar: 2.9g
Review This Recipe Let us know how it was!
Caitlin

5 stars
Made this for dinner tonight to use up some stuff we had in the fridge. Very good! I made a few changes – I just used one regular-sized tofu block and so cut down on the spices because it felt like a lot! I cooked the tofu for 20 minutes and then mixed in feta cheese and cooked for another 5 minutes. I also sauteed the onions. I did not add any more spices, but just made individual bowls with rice, tofu/feta, cucumbers, tomatoes, onions and a lil more feta. I thought it would need a dressing of some sort, but it was delicious on its own! Next time I’d probably double the tofu.

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