Tofu Rice Bowl with Corn and Beans

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

1. Prepare the tofu: Press tofu for at least 15 minutes to remove excess moisture. Cut into cubes.

2. 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.

3. Prepare the vegetables: Halve cherry tomatoes, chop fresh herbs, and drain the corn and black beans.

4. Assemble the bowl: In each serving bowl, add a layer of cooked rice. Top with corn, beans, tomatoes, and crispy tofu.

5. 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.

Print