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Healthy Tofu Brown Rice Bowl

This easy healthy grain bowl is topped with roasted tofu, cauliflower and chickpeas for the best meal prep recipe. Made in less than 1 hour, this recipe is totally vegan and will keep you full with lots of plant-based protein.
Print Recipe
Prep Time 15 minutes
Cook Time 35 minutes
Course Main Course
Cuisine American

Ingredients
  

For the Roasted Tofu and Vegetables:

  • 1 (14-ounce) package firm tofu
  • 1 (14-ounce) can chickpeas drained and rinsed
  • 1/2 head cauliflower cut into florets (about 4 cups)
  • 3 tablespoons avocado oil
  • 1 teapsoon Italian seasoning
  • 1 teaspoon ground coriander
  • Kosher salt and freshly ground black pepper to taste

For the Dressing:

  • 1 navel orange juiced
  • 1/2 bunch scallions chopped
  • 1 clove garlic grated
  • 3 tablespoons apple cider vinegar
  • 2 teaspoons maple syrup
  • 1/4 cup extra virgin olive oil
  • Kosher salt and freshly ground black pepper to taste

To assemble:

  • 4 cups cooked short grain brown rice warmed
  • 4 cups baby spinach
  • 2 Persian cucumbers cut into half-moons
  • 3 tablespoons raw pepitas

Instructions
 

  • Preheat the oven to 400ºF. Line a baking sheet with parchment paper and set aside.
  • Place the tofu on a plate lined with paper towels. Place more paper towels on top with another plate. Place a large skillet or some canned beans on top of the second plate to weigh it down for 10 minutes. This removes excess moisture from the tofu.
  • When the 10 minutes has finished, pat the tofu dry again and discard the paper towels. Cut the tofu into 1-inch cubes.
  • Place the tofu into a large bowl along with the chickpeas and cauliflower florets. Drizzle with avocado oil and sprinkle with Italian seasoning and coriander. Season with salt and pepper. Toss to coat everything evenly.
  • Spread the mixture out onto the prepared baking sheet. Roast for 30 to 35 minutes, flipping halfway through, until golden brown and crispy. Set aside to cool slightly.
  • Meanwhile, make the vinaigrette. In a small bowl add the orange juice, scallions, garlic, apple cider vinegar, maple syrup and olive oil. Whisk to combine and season with salt and pepper.

To Serve:

  • Divide the brown rice between four shallow bowls. Top with the spinach, cucumber, and roasted tofu and vegetables in piles. Sprinkle over the pepitas and drizzle over the dressing. Serve.

Notes

Notes about storage: 
If meal prepping, allow the tofu and veggies to cool to room temperature, then store in an airtight container. Store the brown rice, cucumber, spinach, and dressing each in their own container in the fridge for optimal meal prep freshness throughout the week. Food will stay good refrigerated for up to 4 days.