This Crispy Tofu and Broccoli Rice Bowl is a wholesome, plant-based meal that’s both nourishing and satisfying.
Packed with high-protein tofu, fiber-rich vegetables, and healthy fats from sesame oil, it’s a balanced dish that fuels your body without weighing you down.
With low saturated fat and nutrient-dense ingredients, it’s perfect for everyday cooking—quick, easy to prepare, and ideal for meal prep when you want a flavorful, health-forward dinner in minutes.
Tofu and Broccoli Rice Bowl
Equipment
- 1 medium pot (for rice)
- 1 large pan (for tofu)
- 1 medium pan (for vegetables)
- 1 Small bowl for sauce
Ingredients
For the Rice Bowl
- 1 cup dry rice white or brown
- 2 cups water for cooking rice
- 4 teaspoons sesame oil divided
- 1 block 8 oz extra-firm tofu, pressed and cubed
- 2 cups broccoli florets
- 1 medium carrot shredded or thinly sliced
- ½ medium onion thinly sliced
- 2 green onions thinly sliced (white and green parts)
- 1 teaspoon sesame seeds for garnish
For the Sesame-Ginger Sauce
- ¼ cup low-sodium soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 2 teaspoons fresh ginger minced
- 1 teaspoon garlic minced
Instructions
- Prepare the Rice Base: Begin by cooking the rice, which will serve as the hearty foundation of your bowl. Place 1 cup of dry rice in a medium pot, then pour in 2 cups of water. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot with a tight-fitting lid, and allow the rice to simmer undisturbed. Depending on the type of rice used, cooking will take about 18–20 minutes. The rice should be tender, fluffy, and able to separate easily with a fork. Once done, remove from the heat, keep covered, and set aside to stay warm until serving.
- Press and Cube the Tofu: While the rice cooks, prepare the tofu so it turns perfectly crispy. Take your 8-ounce block of extra-firm tofu and press out excess moisture using a tofu press or by wrapping it in a clean kitchen towel and placing a heavy object on top for at least 10 minutes. This step is essential—removing extra liquid allows the tofu to brown evenly and develop that irresistible crispiness. Once pressed, cut the tofu into bite-sized cubes, roughly ¾ to 1 inch in size, for even cooking and a satisfying texture in every bite.
- Crisp the Tofu to Perfection: Heat a large pan over medium-high heat and add 2 teaspoons of sesame oil. Once the oil is shimmering, carefully place the cubed tofu in the pan in a single layer, leaving space between pieces so they crisp instead of steam. Allow the tofu to cook undisturbed for 4–5 minutes per side, turning only once it has formed a golden-brown crust. Continue until all sides are crispy, about 18–20 minutes total. When finished, transfer the tofu to a plate and keep warm.
- Sauté the Broccoli and Onion: In a separate medium pan, heat the remaining 2 teaspoons of sesame oil over medium-high heat. Add the broccoli florets and thinly sliced onion, tossing gently to coat in the oil. Cover the pan with a lid and allow the vegetables to steam-sauté for 12–15 minutes, stirring occasionally. The broccoli should be vibrant green and tender, while the onion softens and caramelizes slightly around the edges. If the pan becomes too dry before the vegetables are fully cooked, add 1–2 tablespoons of water to help them soften without burning.
- Shred and Prepare the Carrot: While the vegetables cook, prepare the carrot. Peel and either shred it using a grater or slice it thinly into matchsticks for extra crunch. The carrot will be used fresh and uncooked in the bowl, bringing a naturally sweet contrast to the savory flavors of the tofu and sauce. Set aside until ready to assemble.
- Whisk the Sesame-Ginger Sauce: In a small mixing bowl, combine ¼ cup low-sodium soy sauce, 2 tablespoons rice vinegar, 1 tablespoon sesame oil, 2 teaspoons minced fresh ginger, and 1 teaspoon minced garlic. Whisk thoroughly until the ingredients are well blended and the flavors marry into a fragrant, glossy sauce. Taste and adjust if desired—for more zing, add an extra splash of vinegar; for more depth, a drizzle of soy sauce. Set the sauce aside.
- Assemble the Rice Bowls: Once all components are ready, it’s time to bring the bowls together. Start by scooping a generous portion of warm rice into each serving bowl. Layer on the sautéed broccoli and onions, followed by the fresh carrot strips. Add the crispy tofu cubes over the top. Drizzle the sesame-ginger sauce evenly across each bowl, ensuring every bite has a burst of flavor.
- Garnish and Serve: Finish the bowls with a sprinkle of sliced green onions and a light dusting of sesame seeds for crunch and visual appeal. Serve immediately while warm for the best texture and flavor. This bowl can be enjoyed on its own as a complete meal or paired with miso soup or a light cucumber salad for an even more refreshing dining experience.
Notes
- Pressing the tofu before cooking is essential for crispiness.
- Allow tofu to cook undisturbed for several minutes per side before flipping.
- Use freshly grated ginger and garlic for the most vibrant sauce flavor.
- Carrots are left raw for a fresh crunch, but can be lightly sautéed if preferred.
- A splash of water during vegetable cooking helps prevent burning and softens broccoli.
- Brown rice makes this dish more fiber-rich, while white rice cooks faster.
- This recipe is naturally plant-based and can be made gluten-free with tamari.
Chef’s Secrets for Perfect Flavor
The secret to this recipe lies in patience and balance.
Pressing tofu thoroughly before cooking allows it to crisp beautifully, giving you that golden-brown bite without needing much oil.
Equally important is resisting the urge to stir the tofu too often—letting it sit undisturbed helps create a crunchy crust.
For the sauce, fresh ginger and garlic bring a bold depth that bottled substitutes simply can’t match.
If you love layered flavor, try toasting your sesame seeds briefly before garnishing; the nutty aroma elevates the entire dish.
Finally, remember that the sauce should coat rather than drown the bowl—this keeps the flavors bright and balanced.
Serving Suggestions and Pairing Ideas
This bowl is a complete meal on its own, but it pairs beautifully with light side dishes.
For a refreshing contrast, consider serving it alongside a crisp cucumber salad or miso soup.
If you want to boost the protein further, sprinkle edamame or roasted chickpeas over the top.
For a little heat, drizzle with sriracha or chili oil before serving.
This dish also adapts well for family meals—serve it “buffet style” with separate bowls of rice, vegetables, tofu, and sauce so everyone can build their own.
Pair with a chilled green tea or sparkling water infused with citrus for a refreshing, balanced dining experience.
Storage Tips and Meal Prep Advice
This recipe is meal-prep friendly and holds up well in storage.
Once cooled, store each component—rice, vegetables, tofu, and sauce—separately in airtight containers for best texture.
The tofu will stay crispy longer if reheated in a skillet rather than a microwave.
When stored properly, leftovers keep in the refrigerator for up to 4–5 days.
For longer storage, freeze cooked rice, tofu, and vegetables in freezer-safe containers for up to 1 month.
To thaw, move to the refrigerator overnight. Reheat on the stovetop with a splash of water to revive the texture, or in the microwave if you need a quick option.
Frequently Asked Questions
1. Can I use another grain instead of rice?
Yes! This recipe works wonderfully with quinoa, farro, or even cauliflower rice for a lower-carb option.
Each grain brings a unique texture, so feel free to swap based on your preferences or what you have on hand.
2. How do I keep tofu crispy after cooking?
Tofu is crispiest right after it’s cooked, but if you need to store it, reheat in a skillet with a small drizzle of oil instead of microwaving.
This revives the crunchy texture while keeping the inside soft.
3. Can I substitute the soy sauce?
Absolutely. For a gluten-free alternative, use tamari. If you’re avoiding soy, coconut aminos work well, though they’re naturally sweeter and may need a pinch of salt to balance the flavor.
4. Is this recipe suitable for kids?
Yes, it’s kid-friendly and nutritious. If your child prefers milder flavors, reduce the amount of ginger and garlic in the sauce.
You can also chop the vegetables smaller to make them easier for little ones to enjoy.
5. Can I make this recipe oil-free?
Yes, with a few modifications. Instead of sautéing with sesame oil, use a splash of vegetable broth or water to cook the vegetables.
For tofu, bake it in the oven with parchment paper until crisp, skipping the oil entirely.
