Tofu Rice Bowl with Greek Yogurt Bang Bang Sauce {High Protein}
A creamy, delicious tofu rice bowl topped with a sweet and spicy Greek yogurt bang bang sauce. This dish is a great high protein vegetarian option that will keep you full and satisfied, while also offering some of the benefits of a plant-based diet (Vegetarian). My pro tips are: use frozen veggies for convenience and already cooked rice so that all you have to do is bake the tofu! Already cooked and cooled rice is actually healthier for you, too, since this increases the resistant starch content - decreasing the glycemic index!
Servings 4 servings
Calories 478kcal
Ingredients
- 14 ounces extra-firm tofu
- 2 cups jasmine rice, or preferred grain
- 3 cups broccoli, chopped
- 1-2 red bell peppers, diced small
- 2 tablespoons cornstarch
- Green onion and sesame seeds, for garnish
- Olive oil
- 1 tablespoon soy sauce
- Garlic powder, salt and pepper
Bang Bang Sauce
- 1/2 cup plain, non-fat Greek yogurt
- 1/4 cup sweet Chili sauce
- 3-4 tablespoons sriracha
Instructions
- Remove the tofu from the package to drain. Place the tofu on a clean kitchen towel, then fold over the towel so it covers the tofu block. Place a heavy object, like a cutting board, on top. Allow this to press for 15-30 minutes.
- Preheat the oven to 400 degrees F. Once the tofu has drained, cut into bite-sized pieces. *Can air fry tofu at 380 degrees F for about 20 minutes, flipping them halfway.
- Add the tofu to a bowl along with one tablespoon of soy sauce. Gently mix, then sprinkle in cornstarch. Using a spatula, gently toss to coat.
- Spread out the tofu on a baking sheet lined with parchment paper. Bake in the oven for 25 minutes, flipping halfway.
- With about 10-15 minutes left on the oven timer, cut the broccoli and red pepper into bite-sized pieces. Heat a large saucepan or pot on medium heat. Add olive oil, and sauté the broccoli and red-bell pepper until softened. Change heat to low or simmer until ready to eat. Add garlic powder, salt and pepper to taste.
- Cook rice according to package directions.
- Combine Greek yogurt, sweet chili sauce, and sriracha in a large bowl. Stir to combine. Season with onion and garlic powder to taste. Make adjustments to the sauce per your spice and flavor preference.
- Once the tofu is done cooking and has a crispy texture, take out of the oven. Pour the tofu into the large bowl of bang bang sauce and stir to combine or use as a dipping sauce on the side of your bowl. Serve the tofu over rice with vegetables.
- Sprinkle with sesame seeds and chopped green onions. Drizzle with more bang bang sauce or sriracha and enjoy!
Notes
- It's okay if the tofu crumbles a little while tossing with cornstarch. Do the best you can! It will still taste amazing.
- Use mini tongs or a spoon to flip over the tofu midway in the cooking process, or it's even easier to just use your hands.
- Use whatever vegetables preferred and take shortcuts as needed! For faster cooking and more convenience, use already prepared rice and already chopped veggies. You could even serve this with a package of frozen vegetables and eliminate the need to cook them. I love sweet chili sauce, so this recipe would be amazing if just the chili sauce were used for the sauce in replace of the bang bang sauce.
- You can leave tofu in the fridge to press overnight to save some time!
| Nutrition Facts | |
|---|---|
| Servings: 4 | |
| Amount per serving | |
| Calories | 478 |
| % Daily Value* | |
| Total Fat 15.1g | 19% |
| Saturated Fat 3g | 15% |
| Cholesterol 1mg | 0% |
| Sodium 669mg | 29% |
| Total Carbohydrate 53.2g | 19% |
| Dietary Fiber 6.9g | 25% |
| Total Sugars 11g | |
| Protein 35.5g | |
| Vitamin D 0mcg | 1% |
| Calcium 819mg | 63% |
| Iron 7mg | 40% |
| Potassium 867mg | 18% |
Nutrition
Calories: 478kcal | Carbohydrates: 53g | Protein: 35.5g | Fat: 16g | Sodium: 669mg | Fiber: 7g | Iron: 7mg