This vibrant tofu rice bowl features crispy tofu cubes, sweet corn, black beans, cherry tomatoes, and aromatic herbs over a bed of fluffy rice. A wholesome, protein-packed meal that’s as colorful as it is delicious.
Why You’ll Love This Recipe
- Nutrient-dense: Packed with plant-based protein, fiber, and fresh vegetables.
- Customizable: Swap or add ingredients based on your preferences.
- Perfect for meal prep: Prepare components in advance for quick, healthy meals throughout the week.
- Balanced: Combines carbs, protein, and fats for a satisfying and complete dish.
ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- Extra-firm tofu, pressed and cubed
- Cooked rice (white, brown, or jasmine)
- Black beans, drained and rinsed
- Sweet corn kernels (fresh, canned, or thawed)
- Cherry tomatoes, halved
- Olive oil
- Garlic powder
- Cumin
- Paprika
- Salt and black pepper
- Fresh cilantro or parsley, chopped
- Lime wedges, for serving
directions
- Prepare the tofu: Press tofu for at least 15 minutes to remove excess moisture. Cut into cubes.
- Season and cook tofu: In a bowl, toss tofu with olive oil, garlic powder, cumin, paprika, salt, and pepper. Pan-fry over medium heat for 6–8 minutes until golden and crispy on all sides. Set aside.
- Prepare the vegetables: Halve cherry tomatoes, chop fresh herbs, and drain the corn and black beans.
- Assemble the bowl: In each serving bowl, add a layer of cooked rice. Top with corn, beans, tomatoes, and crispy tofu.
- Garnish and serve: Sprinkle with chopped cilantro or parsley and serve with lime wedges for a burst of freshness.
Servings and timing
- Servings: 2 bowls
- Prep time: 15 minutes
- Cook time: 10 minutes
- Total time: 25 minutes
storage/reheating
- Storage: Store each component (tofu, rice, vegetables) in separate airtight containers in the refrigerator for up to 4 days.
- Reheating: Reheat tofu and rice in the microwave or a skillet. Add fresh vegetables and herbs after reheating.
FAQs
Can I use brown rice instead of white rice?
Yes, brown rice adds more fiber and nutrients and works just as well in this bowl.
How do I keep tofu crispy?
For best texture, serve immediately after cooking. If storing, reheat tofu in a skillet or air fryer to revive the crispness.
Is this bowl vegan?
Yes, all ingredients are plant-based and suitable for a vegan diet.
Can I add a sauce?
Absolutely. Try a lime-tahini dressing, avocado crema, or a spicy chipotle mayo.
Can I use chickpeas instead of black beans?
Yes, chickpeas or kidney beans make great substitutes.
What type of tofu is best for this recipe?
Use extra-firm tofu for the best texture when pan-fried.
Can I bake the tofu instead?
Yes, bake tofu at 200°C (400°F) for about 25 minutes, flipping halfway through.
Can I make this dish spicy?
Add sliced jalapeños, hot sauce, or sprinkle chili flakes over the top.
What vegetables can I add?
Sliced cucumber, avocado, bell peppers, or shredded carrots work wonderfully.
Can I prepare this for meal prep?
Definitely. Store components separately and assemble when ready to eat for best freshness.
Conclusion
This Tofu Rice Bowl with Corn and Beans is the perfect combination of nutritious and flavorful. It’s easy to assemble, ideal for lunch or dinner, and endlessly adaptable based on what’s in your pantry. With crispy tofu, fresh vegetables, and zesty herbs, this bowl will quickly become a staple in your healthy meal rotation.
PrintTofu Rice Bowl with Corn and Beans
A flavorful and protein-packed tofu rice bowl featuring sautéed tofu, sweet corn, and hearty beans, all served over a bed of rice and finished with a tangy dressing. Ideal for a balanced vegan meal.
- Prep Time: 10 mins
- Cook Time: 15 mins
- Total Time: 25 mins
- Yield: 2 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Fusion
- Diet: Vegan
Ingredients
- 1 cup cooked rice (white or brown)
- 1 block (14 oz) firm tofu, pressed and cubed
- 1 cup canned black beans, rinsed and drained
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 tbsp olive oil
- 1/2 tsp smoked paprika
- 1/2 tsp ground cumin
- Salt and pepper to taste
- 1 avocado, sliced (optional)
- 2 tbsp chopped cilantro (optional)
- 1 lime, cut into wedges (optional)
- For the dressing:
- 2 tbsp olive oil
- 1 tbsp lime juice
- 1 tsp maple syrup
- 1/2 tsp red chili flakes (optional)
- Salt to taste
Instructions
- Press tofu for at least 10 minutes to remove excess moisture, then cut into bite-sized cubes.
- In a bowl, toss tofu with 1 tbsp olive oil, smoked paprika, cumin, salt, and pepper.
- Heat a skillet over medium heat and cook tofu until golden brown and crispy on all sides, about 8–10 minutes.
- Add corn and black beans to the skillet and sauté for 3–4 minutes until heated through. Adjust seasoning if needed.
- In a small bowl, whisk together olive oil, lime juice, maple syrup, chili flakes, and salt to make the dressing.
- Divide the cooked rice between two bowls.
- Top each bowl with the tofu, corn, and beans mixture.
- Drizzle with the dressing and garnish with avocado slices, chopped cilantro, and lime wedges, if desired.
Notes
- Use quinoa instead of rice for a gluten-free and higher-protein option.
- Roast the tofu in the oven for a hands-off cooking method.
- Meal prep friendly — store components separately for freshness.
- Customize with extra veggies like bell peppers or shredded carrots.
Nutrition
- Serving Size: 1 bowl
- Calories: 430
- Sugar: 4g
- Sodium: 410mg
- Fat: 19g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 44g
- Fiber: 9g
- Protein: 20g
- Cholesterol: 0mg