This Middle Eastern Tofu Bowl is an easy kid-friendly meal prep idea that comes together in 4 shorts steps, and will help you brave winter and solitary work-from-home lunches through warming spices.
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).
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! They make recipes like this, middle eastern quinoa salad and middle eastern spiced cauliflower soup shine!
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!
Equipment to Make Tofu Bowl Recipe
Why make this Tofu Rice Bowl with Brown Rice?
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.
The Secret to Cooking the Perfect Tofu
Tofu can be a bit of an acquired taste, but once you learn how to prepare it properly, it transforms into something truly savory, satisfying, and even crave-worthy. For this Middle Eastern rice bowl, you’ll want to use extra firm tofu. Its sturdy texture holds up beautifully to roasting, pan-frying, or air-frying without falling apart, and it absorbs marinades and seasonings more effectively than softer varieties.
It is very important to press your tofu. This removes the excess water, allowing the tofu to absorb all the wonderful spices and marinades you add.
Roasting the tofu at a high heat gives it a crisp, golden exterior while keeping the inside tender and flavorful.
For more guidance on getting the perfect tofu texture every time, check out my full breakdown in The Best Marinated Tofu Recipe – Oven, Air Fryer & Pan-Fried.
If you're looking to explore tofu in bold and exciting ways, don't miss my spicy and smoky Tofu Tacos with Cabbage Slaw and Avocado, a fan-favorite weeknight dinner that’s full of crunch and heat. Or go tropical with my vibrant Thai Tofu Steaks in Kiwi, Ginger, and Chili Marinade.
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.
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.
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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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