Tofu and Broccoli Rice Bowls for Meal Prep
This plant-based bowl uses a tray of tofu, a separately cooked grain and broccoli that can be removed as soon as it is ready. Keep the sauce in its own small container to avoid soaking the tofu during storage. The quantities make four modest bowls that can be adjusted with additional food to suit the meal you want.
Photo: Tharun Thejus · Photo license. All three main ingredients match. Stock photo has curry sauce; recipe seasoning differs. Caption as serving inspiration and do not call a test batch.
Ingredients
US kitchen measures and practical metric equivalents. For cans, the weight is the package size before draining unless stated otherwise.
| Ingredient | US measure | Metric |
|---|---|---|
| firm tofu, drained | 2 packages (14 oz each) | 800 g total |
| long-grain rice | 1 cup dry | 185 g dry |
| water | As directed on rice package | As directed on rice package |
| broccoli florets | 1 lb | 450 g |
| neutral cooking oil, divided | 2 tbsp | 30 mL |
| soy sauce | 2 tbsp | 30 mL |
| cornstarch | 1 tbsp | 8 g |
| lime juice for serving | 2 tbsp | 30 mL |
Ingredient notes: Contains soy. Standard soy sauce commonly contains wheat.
Step-by-step method
- Heat the oven to 425°F (218°C) and prepare two appropriate trays. Drain tofu and press gently with clean towels while you read the rice instructions and measure the other ingredients.
- Cook rice according to its package. Cut tofu into roughly 3/4-inch (2-cm) cubes. Toss gently with 1 tablespoon oil and soy sauce, then sprinkle over cornstarch and turn until lightly coated.
- Spread tofu on one tray with space around the cubes. Toss broccoli with the remaining tablespoon oil and spread on its own tray. Keeping the trays separate lets you remove each ingredient at the right point.
- Roast tofu for an estimated 25–35 minutes, turning partway through, until heated through with lightly coloured edges. Check broccoli earlier, around 18–22 minutes, and remove when the stems are tender and tips are not burnt.
- Divide rice, tofu and broccoli into four shallow food containers. Keep lime juice or another suitable sauce separate. Serve the current portion and refrigerate later portions promptly following the storage guide.
- Label preparation dates and freeze a portion promptly if it will not be eaten within the refrigerated storage window. Reheat cooked leftovers to 165°F (74°C), stirring or rearranging where practical and checking multiple areas.
Use a firm block for easier handling
Silken tofu breaks differently and is not the same ingredient for this tray method. A firmer block gives you cubes that can be moved without turning the coating into a paste. Press gently, not so forcefully that the block cracks. If the brand you use contains more water, expect its surface to take a different amount of time to brown. Check the food rather than treating a recipe clock as a universal appliance setting.
Keep the sauce a separate component
The soy sauce used before cooking is only a light seasoning. Add the larger flavour decision at serving: lime with chopped herbs, a suitable bottled dressing or another sauce you already know. Standard soy sauce contains soy and commonly wheat. A sesame-based sauce or peanut dressing adds further allergens. Keep labels with the ingredients you use, particularly when preparing meals for someone else.
Build a storage plan before you start
Use shallow containers and leave enough refrigerator space for air circulation. Avoid filling one deep hot container and waiting on the counter for the whole centre to cool. The meal may look simple, but cooked rice still needs prompt temperature control. A portion for a later date should be frozen promptly rather than kept in the refrigerator indefinitely. Follow the storage guide and the packaging advice for any added perishable sauce.
Your quick checklist
- Read the whole method and measure the ingredients before heating.
- Check your appliance instructions and leave room for air to circulate.
- Use the doneness checks in the method; the clock is only a starting guide.
Common questions
Will the tofu stay crisp in the refrigerator?
Expect the surface to soften during cold storage. Keeping sauce separate helps texture, but meal-prep tofu is not identical to a freshly roasted batch.
Is this gluten-free?
Not automatically. Standard soy sauce often contains wheat; use products suited to your needs and check all labels.