Discover a delightful culinary experience with these Pan Seared Tofu Bowls, featuring crispy tofu, edamame-studded rice, and vibrant broccoli. Ready in just 30 minutes, this protein-packed vegetarian dish is perfect for a quick lunch or dinner that’s both satisfying and nutritious!
Budget Information
Total recipe cost: $10.50
Cost per serving: $5.25
Why This Recipe Works
When it comes to throwing together a quick yet filling meal, these Pan Seared Tofu Bowls hit the spot every time! Not only is tofu a wonderful source of protein, but it also absorbs flavors beautifully, making it a versatile choice for any dish. The combination of crispy tofu with tender edamame rice and fresh broccoli creates a vibrant palette of textures and tastes. Plus, it’s quick to whip up, making it a weeknight hero for busy cooks chasing flavor without fussing with complicated methods.
Ingredients + Optional Substitutions
Here’s what you’ll need to create your very own Pan Seared Tofu Bowls:
- Extra-Firm Tofu ($2.50): Essential for achieving that lovely crunch on the outside while staying tender inside.
- Soy Sauce ($0.50): This umami powerhouse brings life to your tofu. You can swap this for tamari if you need it gluten-free.
- Rice Vinegar ($0.30): Adds a tangy note that balances the flavors beautifully.
- Sesame Oil ($0.60): Its nutty aroma will transform your marinade. Feel free to substitute with vegetable oil if needed.
- Brown Rice ($1.50): A hearty base for your bowls; consider substituting with quinoa or cauliflower rice for variety.
- Frozen Broccoli ($1.00): An easy, nutritious addition. Use any frozen vegetable you love, like green beans or asparagus.
- Edamame ($1.50): Packed with protein, these little green gems are a must! You can skip them if you’re in a pinch or substitute with peas.
- Green Onions ($0.50): For that fresh burst of flavor on top; optional if you’re not a fan.
- Chili Oil ($1.50): A drizzle will elevate your dish wow factor. You can also use sriracha for a different kick!
Step-by-Step Recipe Instructions
Step 1: Begin by prepping the tofu. Drain it and place the slices on paper towels, stacking another towel on top. Apply gentle pressure to soak up as much moisture as possible—this step is crucial for that ideal crispness! Once dried, transfer the tofu to a shallow bowl where it can lay flat in one even layer.
Step 2: In a small mixing bowl, whisk together the soy sauce, rice vinegar, and sesame oil. This vibrant marinade will infuse the tofu with deep flavors. Pour the marinade over the drained tofu, carefully flipping the slices to ensure they’re coated on both sides. Let it marinate for at least 10 minutes—feel free to do this the night before for maximum flavor.
Step 3: Heat a large skillet over medium-high heat, and when it’s nice and hot, give it a light spray with cooking oil. Add the marinated tofu slices, allowing them to brown for about 2 minutes on each side, developing that gorgeous crust.
Step 4: While the tofu is cooking, give your broccoli some love! Toss it in the leftover marinade and microwave for about 1 minute to steam it quickly. At this point, you can also warm the brown rice in the microwave or on the stove, whichever is easier for you.
Step 5: It’s construction time! Grab your bowls or meal prep containers and start with a generous scoop of rice—about half a cup to start. Layer on your edamame, the vibrant steamed broccoli, and finally, the beautifully seared tofu. Drizzle with your favorite chili oil and garnish with green onions for that fresh finish. Voila—your delicious, nutritious meal is ready!
Nutritional Facts
Calories: 340 kcal
Protein: 21.5 g
Carbohydrates: 34.5 g
Total Fats: 13.5 g
Saturated Fat: 2 g
Fiber: 7 g
Sugar: 3 g
Sodium: 801 mg
Storage and Reheating Tips
When it comes to leftovers, store your tofu, vegetables, and rice in airtight containers in the refrigerator for up to 4 days. For meal prep, combine everything in those handy 2-cup glass containers, drizzling with chili oil just before serving. When you’re ready to indulge, pop the container in the microwave until everything is warmed up—easy peasy!
Serving Suggestions
These Pan Seared Tofu Bowls are already a hearty meal on their own, but if you want to elevate them further, consider serving with a side of crispy spring rolls or a fresh cucumber salad dressed with rice vinegar. For some extra spice, offer some chili paste or sriracha on the side. Don’t forget a refreshing drink—maybe an iced green tea or a zesty lemonade would pair splendidly!
Reader Tips or Helpful Notes
For the best texture, remember to press the tofu well—this eliminates extra moisture and results in that coveted crunchy crust when seARING. Also, don’t forget to let your tofu sear without too much moving around; this allows it to develop a perfect golden-brown crust. Experiment with different vegetables or grains based on what you have on hand; cooking is all about making it your own!
Recipe FAQs
Can I use soft tofu instead of extra-firm? While it’s possible, soft tofu won’t hold its shape and can get mushy while cooking. For this dish, extra-firm is your best bet.
Is this dish gluten-free? Yes, just ensure to use gluten-free tamari as a substitute for the soy sauce.
Can I make these bowls ahead of time? Absolutely! These bowls store well in the fridge for up to 4 days, making them perfect for meal prep.
What can I substitute for the rice? Feel free to use quinoa, bulgur, or even cauliflower rice for a low-carb option.
Can I add other proteins? Definitely! Chicken, shrimp, or chickpeas are great alternatives if you want to switch things up.
