This Middle Eastern Tofu Rice Bowl is an easy kid-friendly meal that comes together in 4 shorts steps, and will help you brave winter and solitary work-from-home lunches through warming spices.
Rice and Tofu Bowl Makes an Easy, Kid Friendly Meal
Dinnertime with children in our house can be a hectic affair. With Canticuenticos playing in the background, toys strewn everywhere, the sound of unidentifiable banging emanating from somewhere in the house, and the need to warm up several plates of food in a rickety, peeling 700-watt microwave all at the same time, it only stands to reason that I feel like I am losing my mind with every meal.
This is why I often turn to composed rice bowls for kid-friendly meals. If I can put all the ingredients in bowls on the table and then help each member of the family compose their own plate - or better yet, have them do it to the best of their ability - it's less stress for me. Less need to get all the plates to the same temperature also means I can reheat things as needed - the items that need to be the hottest go on last, while the cold components require little dressing.
The winning flavor combination of this tofu rice bowl brings back memories of my childhood mujadara, while the lean vegan protein makes this a complete meal all on its own. Mushrooms bring in a taste of the woods and wading through the forest with my family. And a simple yogurt sauce lifts the whole thing up and makes it feel luxurious and vibrant (and can be easily made vegan with vegan yogurt).
When to serve this Middle Eastern rice bowl?
This simple, 4-step rice and tofu bowl makes for a kid-friendly dinner recipe. My toddler loves to eat it as his main course!
It can also be served for a work-from-home lunch. I like to have it with a small soup and a cup of Moroccan mint tea on the side. And of course, a book!
Middle Eastern spices to warm up a meal
At the heart of this meal is the Middle Eastern spices combination of cumin, coriander, paprika, cinnamon and za'atar. Those five spices together are a match made in Middle Eastern heaven!
Not only do these spices offer a full flavor profile, with the right mix of sweet, nutty, smoky and earthy, but they are a huge boost for your overall health, with a range of healing properties.
If you are struggling with indigestion, cumin will be your new favorite spice in the kitchen.
For an immunity boost during the winter months, cinnamon and paprika are a must, while the Vitamin C found in coriander is about half that of an orange.
And so much can be said about za'atar, which treats inflammation, clears skin and can also increase your energy.
These powerhouse spices come together in this Middle Eastern rice dish that is guaranteed to warm up a cold winter day. Plus, this is a kid friendly meal the whole family will love!
Why make this Brown Rice Bowl?
No meal is complete without a carbohydrate, the body's main source of energy. Whole grains, like brown rice, are an excellent source of fiber and magnesium both of which help control blood sugar levels and keep you feeling full for longer while keeping things moving in your digestive tract!
How to cook brown rice?
The star of the show that brings everything together in this brown rice bowl, is obviously the rice!
To cook perfect brown rice, start by combining water, salt and your brown rice. After bringing the water to a boil, turn the heat to low and let it cook for approximately 45 minutes. The brown rice should look fluffy and have a pleasant bite to it.
Turn off the heat and let it stand, covered, for an additional 10 minutes then go in with your fork and give it a good stir.
Ingredients
These are the ingredients you will need to make this Middle Eastern Tofu Rice Bowl:
- brown rice
- water
- Portobello mushrooms
- Plain tofu
- kale leaves
- cumin
- paprika
- coriander
- zaatar
- cinnamon
- Olive oil
- Salt and pepper, to taste
- yogurt
- zaatar
- olives, sliced
- Lemon wedges, for serving
See recipe card for quantities.
Directions
Roast mushrooms and tofu
Preheat the oven for 450°F. Slice mushrooms. Remove kale leaves from the ribs and dice into thin ribbons. Cube tofu. Prepare a baking sheet with parchment paper or a reusable silicone mat.
In a small bowl, mix cumin, paprika, coriander, cinnamon and ½ teaspoon zaatar.
Add mushrooms and cubed tofu to baking sheet. Drizzle with 3 TBs of olive oil. Sprinkle with Middle Eastern spice mix, and salt and pepper to taste. Stir well until everything is evenly coated. Transfer to oven to bake for 20 minutes.
Cook brown rice
In a small saucepan, combine water and brown rice. Add a teaspoon of salt. Bring to a boil, and immediately turn heat to low. Let the brown rice cook for 45 minutes, or until brown rice is fluffy and pleasant to the bite. Take brown rice off the heat and let it stand, covered, for an additional 10 minutes before fluffing with a fork.
Saute kale
Preheat a pan to medium heat. Add 2 TBs olive oil. Add diced kale and sautéed, stirring often, until kale is wilted, about 5-7 minutes. Remove from heat.
Mix yogurt and ½ teaspoon za'atar, and add a squeeze of lemon and a pinch of salt.
Serve Middle Eastern tofu & rice bowl
To serve, transfer brown rice to a bowl. Top with portobello mushrooms, tofu, kale, olives and a dollop of za'atar yogurt dip. Serve with lemon wedges.
Why you should make this Middle Eastern rice bowl
- Easy meal kids love
- Can be adapted with different spices to suit your taste profile
- Perfect packed lunch for work or school
- Can be made Gluten-Free
- Vegan friendly
- Suitable for Paleo, Keto & Whole 30 diets with some adaptations
- Boosts the immune system
Storage and Making in Advance
When stored properly, brown rice can be kept in the fridge, in a sealed container for at least 3-4 days. It is also possible to store cooked brown rice in the freezer.
Both the mushrooms and the tofu can also be stored after cooking for about 3-5 days. If you are making this rice and tofu bowl in advance, I suggest keeping all components separate and mixing when ready to consume.
While kale can also last in the fridge after cooking, I recommend doing the prep work in advance (washing, cutting and cleaning) and storing it in a container with paper towels to absorb the extra moisture.
The za'atar yogurt dip and lemon can be added at the last minute.
Substitutions
This tofu & rice bowl is gluten-free and vegan. It can be easily adapted to suit other dietary restrictions:
Paleo, Keto & Whole 30
Substitute tofu for a whole protein of your choice. Use cauliflower rice in place of regular rice.
Variations
The best part about this brown rice tofu bowl is how easy it is to adapt to different taste profiles and preferences:
Switch out the protein: If you are not a fan of tofu, you can substitute it for your favorite protein. Popular options include feta cheese, cheese curds, labaneh, chicken or eggs
.Experiment with spices and herbs: Out of certain spices or want to experiment with new ones? To keep the flavor of your Middle Eastern rice close to its original ethnic background, you can try nutmeg, cardamom, sumac or a bit of turmeric with chili flakes and tahini. For a refreshing note, parsley and mint pair perfectly with the citrusy notes bringing new aromas to the dish.
Mexican tofu & rice bowl: Use smoked paprika, chipotle powder and lime in place of lemon to give this dish a Mexican feel. Omit the za'atar and cinnamon.
Top Tips
- Don't rush the rice. While this is a very easy and fast recipe, brown rice will take extra long to cook compared to white rice. To keep it fluffy, soft and not mushy, give it the full 45 minutes required to cook and don't forget to turn down the heat after it starts to boil.
- Tofu can be an acquired taste for many. The secret to tasty tofu comes down to the flavor you will be adding and that means, you'll have to press it to get the water out first. See all my tips on how to make tofu, plus my favorite tofu marinade.
- Don't skip the baking! Baked tofu adds a wonderfully rich and crunchy texture to this brown rice bowl, and is worth trying at least once. Make sure you coat your tofu with an adequate amount of spices and bake it until it achieves the desired texture. (you can also pan fry or air fry the tofu).
- Strong flavors are a perfect match for this Middle Eastern rice. If you want to switch the Middle Eastern spices suggested for your own spices, consider garlic, dill and mint to add an extra punch.
- Fresh herbs added on top of your tofu rice bowl at the very end are not just good for garnish but will elevate the taste even more.
Accompanying Dishes
Serve this easy brown rice bowl with the following accompaniments:
More Tofu Recipes:
- 3 Ways to Cook The Best Marinated Tofu Recipe - Baked Tofu, Air Fryer Tofu and Pan Fried Tofu Recipes {Vegan, Gluten Free}
- Easy tofu tacos recipe with cabbage slaw and avocado {vegan, gluten free}
- 4-Step Easy Middle Eastern Tofu Rice Bowl
- Thai tofu steaks in kiwi, ginger and chili marinade with mango kiwi salsa
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Recipe
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Middle Eastern Tofu Rice Bowl
Ingredients
Instructions
- Preheat the oven for 450°F. Slice mushrooms. Remove kale leaves from the ribs and dice into thin ribbons. Cube tofu. Prepare a baking sheet with parchment paper or a reusable silicone mat.
- In a small saucepan, combine water and brown rice. Add a teaspoon of salt. Bring to a boil, and immediately turn heat to low. Let the brown rice cook for 45 minutes, or until brown rice is fluffy and pleasant to the bite. Take brown rice off the heat and let it stand, covered, for an additional 10 minutes before fluffing with a fork.
- In a small bowl, mix cumin, paprika, coriander, cinnamon and ½ teaspoon zaatar.
- Add mushrooms and cubed tofu to baking sheet. Drizzle with 3 TBs of olive oil. Sprinkle with Middle Eastern spice mix, and salt and pepper to taste. Stir well until everything is evenly coated. Transfer to oven to bake for 20 minutes.
- Preheat a pan to medium heat. Add 2 TBs olive oil. Add diced kale and sautéed, stirring often, until kale is wilted, about 5-7 minutes. Remove from heat.
- Mix yogurt and ½ teaspoon zaatar, and add a squeeze of lemon and a pinch of salt.
- To serve, transfer brown rice to a bowl. Top with portobello mushrooms, tofu, kale, olives and a dollop of zaatar yogurt dip. Serve with lemon wedges.
Nutrition
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