When hunger strikes and you want something wholesome yet bursting with flavor, this Middle Eastern Tofu Rice Bowl fits the bill beautifully. It’s more than just a meal; it’s a blend of aromatic spices, fresh herbs, and comforting textures that come together in a way that feels both nourishing and exciting.
One evening, after a long day filled with errands and little time to think about dinner, I found myself craving something simple yet satisfying. The aroma of cumin, turmeric, and smoked paprika sizzling in the pan filled my kitchen, bringing a sense of calm and anticipation. As the tofu browned, its edges crisped just right, I tossed fresh cherry tomatoes, cucumber, and herbs into a bowl. The crunch of the vegetables and the creamy tang of the tahini sauce created a harmony that was refreshing and deeply comforting at the same time. Sitting down to eat, every bite felt like a small celebration of flavors, a reminder of how food can soothe and energize simultaneously.
- Vibrant spices deliver bold, authentic Middle Eastern flavors.
- Balanced combination of protein, grains, and fresh vegetables.
- Perfect for vegetarians or anyone seeking a meatless meal that doesn’t skimp on taste.
- The creamy tahini sauce adds a tangy richness that ties everything together.
- Simple enough for weeknight dinners but impressive enough to share with friends.
If you’re worried about tofu texture or spice balance, this recipe walks that line perfectly—crispy on the outside, soft inside, and seasoned just right without overpowering the fresh veggies.
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Middle Eastern Tofu Rice Bowl
- Total Time: 40 minutes
- Yield: 4 1x
Description
A flavorful and nutritious Middle Eastern-inspired tofu rice bowl featuring spiced tofu, fragrant rice, fresh vegetables, and a tangy tahini sauce. Perfect for a wholesome vegetarian meal.
Ingredients
1 cup basmati rice
2 cups water
14 ounces firm tofu, pressed and cubed
2 tablespoons olive oil, divided
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1/2 teaspoon smoked paprika
1/4 teaspoon ground cinnamon
1/4 teaspoon cayenne pepper
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
1 cup cherry tomatoes, halved
1 medium cucumber, diced
1/2 red onion, thinly sliced
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
1/3 cup tahini
2 tablespoons fresh lemon juice
1 clove garlic, minced
1/4 cup water (for tahini sauce)
Salt to taste (for tahini sauce)
Instructions
Rinse the basmati rice under cold water until the water runs clear. Combine the rice and 2 cups of water in a medium saucepan and bring to a boil over high heat.
Reduce heat to low, cover, and simmer for 15 minutes or until the rice is tender and water is absorbed. Remove from heat and let it sit covered for 5 minutes.
While the rice cooks, press the tofu to remove excess moisture. Cut the tofu into 1-inch cubes.
In a small bowl, combine ground cumin, ground coriander, ground turmeric, smoked paprika, ground cinnamon, cayenne pepper, 1/4 teaspoon salt, and 1/8 teaspoon black pepper.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the tofu cubes and cook for 2-3 minutes on each side until golden brown.
Sprinkle the spice mixture over the tofu and toss gently to coat evenly. Cook for an additional 2 minutes, then remove from heat.
In a large bowl, combine the cherry tomatoes, diced cucumber, sliced red onion, chopped parsley, and chopped mint. Season with 1/4 teaspoon salt and 1/8 teaspoon black pepper. Toss gently.
To make the tahini sauce, whisk together tahini, fresh lemon juice, minced garlic, 1/4 cup water, and a pinch of salt in a small bowl until smooth and creamy. Add more water if needed to reach desired consistency.
To assemble the bowls, divide the cooked rice evenly among four bowls. Top each with the spiced tofu and the fresh vegetable mixture.
Drizzle the tahini sauce over each bowl before serving.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
FAQ
Can I make this bowl ahead of time? Yes, the tofu and rice hold up well refrigerated for a few days. Just keep the tahini sauce separate until serving to maintain its creaminess.
What can I substitute if I don’t have tahini? A yogurt-based dressing or a simple lemon vinaigrette can work well, though tahini really brings the authentic Middle Eastern touch.
Is this recipe suitable for meal prep? Absolutely. It stores nicely and reheats without losing flavor or texture.
Can I add other vegetables? Feel free to toss in bell peppers, radishes, or even some sautéed greens to customize your bowl.
Give this Middle Eastern Tofu Rice Bowl a try the next time you want a meal that’s vibrant, hearty, and full of life. I promise it will become one of your go-to favorites.