Baked Crumbled Tofu Greek Rice Bowls
User Reviews
5
8 reviews
Excellent
Baked Crumbled Tofu Greek Rice Bowls
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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
For the baked tofu
- 500g tofu firm, package
- 3 tbsp corn starch
- 2 tbsp olive oil
- 1 tbsp oregano dried
- 1 tbsp basil
- 2 tsp garlic powder
- 2 tsp salt
- 1 tsp black pepper
For the rice
- 1 cup white rice dry, cooked
- 1 tbsp olive oil
- juice lemon about 2 tbsp, half a lemon
- 1/4 cup parsley chopped
For the greek plate
- 1/4 tsp oregano dried
- 1/4 tsp basil dried
- 1/2 tsp ground cinnamon
- 1/4 tsp cumin ground
- juice lemon half
- olive oil drizzle of
- 1/4 cup onion red, chopped
- 1 cup baby tomato halved
- 1/4 cup parsley chopped, fresh
- 1/2 cup black olive halved
- 1/4 cup basil chopped, fresh
- 1/2 cup feta cheese crumbled
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
(27%)
Monounsaturated Fat
11.2g
(56%)
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% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
8 reviews
Excellent
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