
Gluten-free · Middle Eastern · 30 min
Spicy Tofu Rice Bowl with Broccoli, Mushrooms & Soy-Tahini Dressing
- 30 min
- 2–6 servings
- 665 kcal / serving
A lively tofu bowl with crisp-tender broccoli, meaty mushrooms, and a nutty sesame-tinished dressing. It cooks quickly on a weekday and pairs warm rice with a tangy-sweet glaze for balanced texture and flavor.
Free on iPhone · servings scaled, grocery list written for you.
Ingredients
- 1 crownbroccoli
- ½ lbcremini mushrooms
- 1 (12 oz) pkgextra firm tofu
- ½ small bunchgreen onions (scallions)
- ½ cupjasmine rice
From the pantry: chili-garlic sauce, pure maple syrup, rice vinegar, salt, soy sauce, tahini, toasted sesame oil
Cookware
baking sheet pan · chef's knife · colander · cutting board · measuring cups · measuring spoons · mixing bowls · oven mitts · small saucepan · spatula · stirring spoon · tongs · whisk or fork
Kitchen help: cups to grams · tablespoons to cups · oven temperatures · butter conversions · what each cooking tool is for · ingredient substitutes
More recipes with: tofu
More dinner ideas: easy dinners
Shopping list by aisle
Produce
- 1 crownbroccoli
- ½ lbcremini mushrooms
- ½ small bunchgreen onions (scallions)
Dairy, eggs & chilled
- 1 (12 oz) pkgextra firm tofu
Pantry & dry goods
- ½ cupjasmine rice
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Ingredients for 2, 4 and 6 servings
| Ingredient | 2 servings | 4 servings | 6 servings |
|---|---|---|---|
| broccoli | 1 crown | 2 crowns | 3 crowns |
| cremini mushrooms | ½ lb | 1 lb | 1 ½ lb |
| extra firm tofu | 1 (12 oz) pkg | 2 (12 oz) pkg | 3 (12 oz) pkg |
| green onions (scallions) | ½ small bunch | 1 small bunch | 1 small bunch |
| jasmine rice | ½ cup | 1 cup | 1 ½ cups |
Quantities in US units. Any other household size: MealPot scales the recipe and the grocery list for you.
Directions
- Soak up excess moisture from the tofu by pressing it briefly while you prep the other ingredients, then cut it into bite-sized pieces.
- Cook the jasmine rice in a small saucepan with water, bringing it to a boil, then cover and simmer on low until the liquid is absorbed and the rice rests off heat for a few minutes.
- Whisk soy sauce, chili-garlic sauce, oil, and maple syrup in a bowl to create the marinade.
- Toss the tofu pieces in the bowl with the marinade and set aside to marinate while you roast the vegetables; line a sheet pan with the broccoli florets and mushroom pieces.
- Scatter the marinated tofu on the other half of the sheet pan, drizzle with leftover marinade, and slide the tray into a hot oven to roast.
- Broil briefly at the end to finish browning the vegetables and tofu, then toss in half of the green onions and reserve the rest for serving.
- Whisk tahini, rice vinegar, maple syrup, soy sauce, and a little water in the reserved bowl to make the dressing, then set aside for serving.
- To serve, split the rice between bowls, top with the roasted veggies and tofu, drizzle with the dressing, and scatter the remaining green onions over the bowls.
Two tips
- Prep the tofu a day ahead and keep it wrapped in the fridge to speed up weeknight cooking.
- Swap in broccoli crowns for greens or add a splash of water to thin the dressing if needed.
Nutrition per serving
- Calories
- 665 kcal
- Protein
- 33 g
- Carbs
- 70 g
- Fat
- 32 g
- Fiber
- 8 g
- Sodium
- 85 mg
Estimates from the recipe's published nutrition data; they change with the version you pick above.
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Ingredient quantities, timing and nutrition follow the original Mealime recipe ↗ (captured 2026-09-12). The photo is MealPot's AI-rendered illustration of the finished dish; the description, directions, aisle list and serving table are MealPot's.