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Tofu Rice Bowl with Corn and Beans

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A hearty and healthy tofu rice bowl packed with protein-rich tofu, sweet corn, and black beans, served over steamed rice and topped with a zesty dressing. Perfect for a nutritious lunch or dinner.

Ingredients

Scale
  • 1 cup cooked rice (white or brown)
  • 1 block (14 oz) firm tofu, pressed and cubed
  • 1 cup canned black beans, drained and rinsed
  • 1 cup canned or fresh corn kernels
  • 1 tbsp olive oil
  • 1/2 tsp smoked paprika
  • 1/2 tsp cumin
  • Salt and pepper to taste
  • 1 avocado, sliced (optional)
  • 2 tbsp chopped fresh cilantro (optional)
  • 1 lime, cut into wedges (optional)
  • For dressing:
  • 2 tbsp olive oil
  • 1 tbsp lime juice
  • 1 tsp maple syrup or honey
  • 1/2 tsp chili flakes (optional)
  • Salt to taste

Instructions

  1. Press the tofu to remove excess moisture, then cut into cubes.
  2. In a bowl, toss tofu with olive oil, smoked paprika, cumin, salt, and pepper.
  3. Heat a non-stick skillet over medium heat and cook the tofu until golden and crispy on all sides, about 8–10 minutes.
  4. In the same skillet, lightly sauté the corn and black beans until heated through, about 3–4 minutes. Season with a pinch of salt and pepper.
  5. In a small bowl, whisk together dressing ingredients: olive oil, lime juice, maple syrup, chili flakes, and salt.
  6. To assemble, divide the cooked rice into bowls. Top with cooked tofu, corn, and black beans.
  7. Drizzle with the dressing and garnish with avocado slices, chopped cilantro, and lime wedges if desired.

Notes

  • Use brown rice or quinoa for a whole grain option.
  • Add shredded lettuce or cabbage for extra crunch and freshness.
  • You can meal prep this bowl ahead by storing components separately.
  • Adjust spice levels to your preference by modifying chili flakes or adding hot sauce.

Nutrition

Keywords: tofu rice bowl, vegan rice bowl, tofu corn beans, healthy vegan meal

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