Best Vegan High Protein Tofu Rice Dish
A super simple and easy to make high protein vegan tofu rice dish.
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Hello everyone and welcome back to my blog! Since I’ve been making a lot of sweet dishes lately, I decided to throw a savory dish into the mix. I love playing around with new ingredients and making different concoctions, and this yummy high protein tofu rice dish is one of my new favorite meals to make.
Eat this as a snack, as a side dish, or as an actual meal. I added some whole wheat pita bread and made a tasty sandwich with this tofu rice dish as the filling, and it was super yummy. You could also add this filling to tacos or in a salad. It’s a super versatile meal that you can easily make in 10-15 minutes.
As a vegan, I always try to make meals that have some sort of protein source in them. Tofu is one of my go-to foods for protein, and it’s a staple in my diet. In this dish, I added an assortment of seasonings including turmeric, cumin, garlic powder, onion powder, and nutritional yeast. Seasonings truly make a huge difference, and so I typically throw some seasonings into any savory dish that I make.
You could also replace the rice for lentils or quinoa, but I personally really like rice and tofu together, which is why I decided to include rice in this recipe.
This recipe is also really easy to make. All you need to do is cook your tofu with the spices and zucchini in a pan for 10-15 minutes. Then, cook some brown rice and add your favorite toppings! For this recipe, I added hummus, nutritional yeast, avocado, and flax seed. You could also add salsa if you want. Using hummus or salsa is a great alternative to a dressing, and it’s an ingredient I always throw into my salads and nourish bowls.
Ingredients you’ll need:
1. Brown Rice
The first ingredient you’ll need is brown rice. I cooked my brown rice in my mini rice cooker. All you need to do is add the water and rice, turn the rice cooker on, and let it sit for about 40-45 minutes. It makes making rice so much easier, and I seriously can’t believe I went so long without having a rice cooker to make my rice with.
2. Extra Firm Tofu
The next ingredient you’ll need is extra firm tofu. I cut my tofu up into small cubes and cooked it in a pan with the zucchini and spices. Tofu is a great source of protein, which is why I always add it to my meals. It’s also super tasty, and with spices it’s even more flavorful!
3. Zucchini
You’ll also need zucchini. I chopped up 1/3 cup of zucchini and cooked it with the tofu and spices. Zucchini is one of my favorite vegetables, which is why it’s in a lot of my savory recipes.
4. Cumin, Turmeric, Onion Powder & Garlic Powder
These next ingredients are spices. My favorite spices to use are cumin, turmeric, onion powder, and garlic powder. You can also use salt and pepper if you want. Spices are seriously a game changer. They make every dish more flavorful, and it’s an easy way to make your meal taste better.
5. Hummus
You’ll also need hummus. Instead of using dressings, I like using hummus. I added garlic hummus to my rice tofu dish, but you can use any flavor of hummus that you want. There are so many different hummus flavors, and any flavor will go great with this dish!
6. Nutritional Yeast
The next ingredient you’ll need is nutritional yeast. This is a vegan cheesy alternative to traditional cheese, and it’s an ingredient I use quite often in my recipes. You can get it at Trader Joe’s (which is where I get mine), and it’s great to add to any of your lunch/dinners.
7. Avocado
I also added avocado to my rice bowl. Avocado is another staple of mine. I know not everyone loves avocado, but if you do like avocado, I highly recommend adding avocado to your rice tofu dish. It makes the meal even yummier, and it’s super healthy too!
8. Flax Seed
The last ingredient you’ll need is flax seed. Seeds are great to add to your meals because they provide additional nutrients.
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Here’s the recipe!
Vegan High Protein Tofu Rice Dish
Ingredients
- 1/2 cup cooked brown rice
- 1/2 cup extra firm tofu
- 1/3 cup chopped zucchini
- 1/4 tsp cumin
- 1/4 tsp turmeric
- 1/4 tsp onion powder
- 1/4 tsp garlic powder
Toppings
- 1 tbsp hummus
- 1 tsp nutritional yeast
- 1/5 avocado
- 1/2 tsp flax seed
Instructions
- Add the firm tofu, chopped zucchini, cumin, turmeric, onion powder and garlic powder to a pan and cook on low-medium heat for 10-15 minutes
- Create your bowl: add your rice and tofu scramble
- Add the toppings: hummus, nutritional yeast, sliced avocado and flax seed
- Enjoy!
Notes
Final Thoughts
This is the perfect healthy dish to make as a snack or as an actual meal. Add some pita bread to it, turn it into a sandwich, or add it to a salad.
This is also a really easy recipe that you can make in just 10-15 minutes. Aside from cooking the rice, tofu, veggies, and spices, all you have to do is assemble your bowl and add all of your favorite toppings.
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