Baked Crumbled Tofu Greek Rice Bowls

Name: Baked Crumbled Tofu Greek Rice Bowls
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 serving
Ingredients: 500g package firm tofu; 3 tbsp corn starch; 2 tbsp olive oil; 1 tbsp dried oregano; 1 tbsp basil; 2 tsp garlic powder; 2 tsp salt; 1 tsp black pepper; 1 cup dry white rice, cooked; 1 tbsp olive oil; juice of half a lemon (about 2 tbsp); 1/4 cup chopped parsley; 1/4 tsp dried oregano; 1/4 tsp dried basil; 1/2 tsp ground cinnamon; 1/4 tsp ground cumin; juice of half a lemon; Drizzle of olive oil; 1/4 cup chopped red onion; 1 cup halved baby tomatoes; 1/4 cup chopped fresh parsley; 1/2 cup halved black olives; 1/4 cup chopped fresh basil; 1/2 cup crumbled Feta cheese

User Reviews

5.0

12 reviews

Excellent

Prep Time
20 mins
Cook Time
20 mins
Total Time
50 mins
Servings
4
Calories
483 kcal
Cuisine
Greek, Vegan

Baked Crumbled Tofu Greek Rice Bowls

Iris Warren

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These rice bowls with Greek-inspired tofu are hearty, healthy, and entirely customizable based on what you and your family love.

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Ingredients

Servings

For the baked tofu

500g package firm tofu
3 tbsp corn starch
2 tbsp olive oil
1 tbsp dried oregano
1 tbsp basil
2 tsp garlic powder
2 tsp salt
1 tsp black pepper

For the rice

1 cup dry white rice, cooked
1 tbsp olive oil
juice of half a lemon (about 2 tbsp)
1/4 cup chopped parsley

For the greek plate

1/4 tsp dried oregano
1/4 tsp dried basil
1/2 tsp ground cinnamon
1/4 tsp ground cumin
juice of half a lemon
Drizzle of olive oil
1/4 cup chopped red onion
1 cup halved baby tomatoes
1/4 cup chopped fresh parsley
1/2 cup halved black olives
1/4 cup chopped fresh basil
1/2 cup crumbled Feta cheese

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Instructions

For the baked tofu

Preheat the oven to 400F and prepare a baking tray with parchment paper.
Drain the excess water from the tofu package and crumble into a medium-sized bowl.
Add all of the remaining ingredients and mix together.
Set onto the prepared tray and bake for 20 – 30 minutes until golden brown. Make sure to stir halfway through.

For the rice

While the tofu is baking, cook the rice according to package directions. Once the rice is cooked, stir in the olive oil, lemon juice and parsley. Put the lid on the pot and keep warm until the tofu is done cooking.

For the greek plate

Once the tofu and rice are ready, assemble the greek plate. On a large platter start by layering all of the rice followed by the baked tofu. Sprinkle the tofu with the dried basil, dried oregano, cinnamon and cumin, juice of half a lemon and a drizzle of olive oil. Then sprinkle over the onion, tomatoes, parsley, olives, basil and feta cheese. Serve and enjoy!

Notes

More fresh serving options: add lettuce or chopped cucumber!
Want to make this ahead of time? You can meal prep the rice and store in the fridge. Then make the tofu and prep the rest of the ingredients while the tofu bakes. Heat the rice up in the microwave or in a container on low in the oven. Then assemble the platter as stated in the recipe above when everything is ready.
You could meal prep this and split into 4 containers for lunch for the week!
If you love this baked tofu, check out our other flavourful baked tofu recipes!

Nutrition Information

Show Details

Calories 483kcal (24%) Carbohydrates 55.2g (18%) Protein 17.2g (34%) Fat 22g (34%) Saturated Fat 5.4g (27%) Polyunsaturated Fat 4.6g Monounsaturated Fat 11.2g Cholesterol 16.7mg (6%) Sodium 1471.3mg (61%) Fiber 5g (20%) Sugar 2.9g (6%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 483 kcal

% Daily Value*

Calories	483kcal	24%
Carbohydrates	55.2g	18%
Protein	17.2g	34%
Fat	22g	34%
Saturated Fat	5.4g	27%
Polyunsaturated Fat	4.6g	27%
Monounsaturated Fat	11.2g	56%
Cholesterol	16.7mg	6%
Sodium	1471.3mg	61%
Fiber	5g	20%
Sugar	2.9g	6%