5.0 from 9 votes
Middle Eastern Tofu Rice Bowl
This Middle Eastern Tofu Rice Bowl is an easy kid-friendly meal that comes together in 4 shorts steps, and will help you brave winter and solitary work-from-home lunches through warming spices.
Prep Time
10 mins
Cook Time
10 mins
Total Time
55 mins
Servings: 4 servings
Calories: 294 kcal
Course:
Side Dish , Main Course , Lunch
Cuisine:
Middle Eastern , Israeli , Vegan
Ingredients
- 1 cup brown rice
- 2 cups water
- 3 portobello mushrooms
- 1 package tofu
- 3 kale leaves
- 1 teaspoon cumin
- ½ teaspoon paprika
- ½ teaspoon Coriander
- ½ teaspoon zaatar
- ¼ teaspoon cinnamon
- olive oil
- salt and pepper to taste
- ½ cup yogurt
- ½ teaspoon zaatar
- 8 olives sliced
- Lemon wedges for serving
Instructions
- Preheat the oven for 450°F. Slice mushrooms. Remove kale leaves from the ribs and dice into thin ribbons. Cube tofu. Prepare a baking sheet with parchment paper or a reusable silicone mat.
- In a small saucepan, combine water and brown rice. Add a teaspoon of salt. Bring to a boil, and immediately turn heat to low. Let the brown rice cook for 45 minutes, or until brown rice is fluffy and pleasant to the bite. Take brown rice off the heat and let it stand, covered, for an additional 10 minutes before fluffing with a fork.
- In a small bowl, mix cumin, paprika, coriander, cinnamon and ½ teaspoon zaatar.
- Add mushrooms and cubed tofu to baking sheet. Drizzle with 3 TBs of olive oil. Sprinkle with Middle Eastern spice mix, and salt and pepper to taste. Stir well until everything is evenly coated. Transfer to oven to bake for 20 minutes.
- Preheat a pan to medium heat. Add 2 TBs olive oil. Add diced kale and sautéed, stirring often, until kale is wilted, about 5-7 minutes. Remove from heat.
- Mix yogurt and ½ teaspoon zaatar, and add a squeeze of lemon and a pinch of salt.
- To serve, transfer brown rice to a bowl. Top with portobello mushrooms, tofu, kale, olives and a dollop of zaatar yogurt dip. Serve with lemon wedges.
Cup of Yum
Nutrition Information
Calories
294kcal
(15%)
Carbohydrates
46g
(15%)
Protein
15g
(30%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
Monounsaturated Fat
2g
Trans Fat
1g
Cholesterol
4mg
(1%)
Sodium
232mg
(10%)
Potassium
781mg
(22%)
Fiber
3g
(12%)
Sugar
4g
(8%)
Vitamin A
4348IU
(87%)
Vitamin C
52mg
(58%)
Calcium
167mg
(17%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 294
% Daily Value*
| Calories | 294kcal | 15% |
| Carbohydrates | 46g | 15% |
| Protein | 15g | 30% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Cholesterol | 4mg | 1% |
| Sodium | 232mg | 10% |
| Potassium | 781mg | 17% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 4348IU | 87% |
| Vitamin C | 52mg | 58% |
| Calcium | 167mg | 17% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.