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Tofu Rice Bowl with Corn and Beans

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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.

Ingredients

Scale
  • 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

  1. Press tofu for at least 10 minutes to remove excess moisture, then cut into bite-sized cubes.
  2. In a bowl, toss tofu with 1 tbsp olive oil, smoked paprika, cumin, salt, and pepper.
  3. Heat a skillet over medium heat and cook tofu until golden brown and crispy on all sides, about 8–10 minutes.
  4. Add corn and black beans to the skillet and sauté for 3–4 minutes until heated through. Adjust seasoning if needed.
  5. In a small bowl, whisk together olive oil, lime juice, maple syrup, chili flakes, and salt to make the dressing.
  6. Divide the cooked rice between two bowls.
  7. Top each bowl with the tofu, corn, and beans mixture.
  8. 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

Find it online: https://tastyera.com/tofu-rice-bowl-with-corn-and-beans/