These Mediterranean tofu and rice bowls are loaded with vibrant flavor and wholesome ingredients. Crispy baked tofu, tender roasted veggies, briny Kalamata olives, and fluffy lemon basmati rice come together in one delicious bowl, all finished with a drizzle of creamy tahini dressing. The best part? This scrumptious dinner is great for meal prep and easy enough for a busy weeknight!
It's hard to believe there was a time when I thought tofu was boring. It was a long time ago, and the problem was that I simply didn't know how to cook it! Today, tofu is a staple in my diet, and I have a million and one ways to make it delicious. My braised tofu, fried tofu, lemon and herb baked tofu, and grilled tofu are just a few of my favorites, and you can find plenty more in my collection of tofu recipes. But today I have a whole new way of cooking up some delicious tofu, and I can't wait to share it with you.
Jump to:
This tofu and rice recipe stars crispy, double-baked tofu. You'll start by coating the tofu in seasonings, olive oil, and cornstarch, then baking it until golden and crisp. This step is borrowed from my crispy air-fryer tofu. But then you'll coat it in a mixture of olive oil and tomato paste and bake it a second time, which makes the tofu even crispier and adds tons of flavor. I got the idea from this tofu recipe from New York Times Cooking (it was delicious, by the way), although my method varies quite a bit from theirs, using diced tofu instead of shredded. Still, it worked great!
But the goodness doesn't stop there. Your crispy Mediterranean baked tofu is served over lemon turmeric rice with roasted veggies, olives, and tahini dressing. The medley of flavors and textures is unreal! If you loved my Mediterranean chickpeas and rice, you absolutely need to try this Mediterranean tofu and rice.
Ingredients You'll Need
Below you'll find a list of ingredients in this recipe, with notes and substitutions. Scroll all the way to the bottom of the post to see the full recipe, including the amount of each ingredient.
- Tofu. I like this recipe best with super-firm tofu. Extra-firm tofu is a fine substitute, but you'll need to press it before using it.
- Cornstarch.
- Olive oil.
- Soy sauce. Tamari or liquid aminos can be substituted, if needed.
- Spices. We're using ground cumin, coriander, garlic powder, cayenne pepper, and turmeric. All can be found in the spice aisle of just about any grocery store.
- Salt and pepper.
- Tomato paste.
- Basmati rice.
- Lemon juice. We're using lemon juice to season both the rice and the dressing. It's a key flavor in this recipe, so definitely use freshly squeezed juice.
- Lemon zest.
- Veggies. You'll need a red bell pepper, an onion, and some cherry tomatoes.
- Tahini.
- Kalamata olives. If you prefer another variety of olive, feel free to use it.
- Fresh cilantro. You can skip this if you're a cilantro-hater.
- Scallions. Also known as green onions.
How They're Made
Below is a detailed photo tutorial on how to make this dish. Scroll all the way down if you'd like to skip right to the recipe!
Get ready. Preheat your oven to 400°F and line two baking sheets with parchment paper. You'll need one for the tofu and one for the veggies.
Prepare the tofu. Place the tofu into a bowl and toss it with cornstarch, olive oil, soy sauce, cumin, coriander, garlic powder, cayenne pepper (if desired), and salt. Get the tofu nice and evenly coated.
Bake the tofu. Arrange the tofu cubes on one of your baking sheets, then stick it into the oven. Bake the tofu for about 30 minutes, until lightly browned. You can work on the rest of the recipe in the meantime.
Cook the rice. Add it to a saucepan with water, olive oil, turmeric, and salt. Cook the rice for about 20 minutes, then leave the lid on and let it sit for 10 minutes. Fluff the rice with a fork and add your lemon juice and zest.
Roast the vegetables. Arrange them on a baking sheet, then rub them with olive oil. Pop them into the oven with the tofu and roast them until they're tender. Season them with salt and pepper when they're done.
Second tofu coating. Stir tomato paste and some more olive oil together in a small bowl. Take the tofu out of the oven and put it back in the bowl you used for the first coating. Add the tomato paste mixture and stir to coat.
Second tofu bake. Return the tofu cubes to the baking sheet and spread them into an even layer. Bake the tofu for another ten minutes. Keep a close eye on it, as it can burn quickly at this stage.
Make the dressing. Whisk the tahini, lemon juice, cumin, garlic powder, and salt together, then thin the mixture with water.
Serve. Divide up the rice, tofu, and roasted vegetables onto plates or bowls. Add some Kalamata olives, drizzle with the dressing, then sprinkle with chopped scallions and cilantro. Dig in!
Variations
- Switch up the grains. Replace the rice with quinoa, millet, farro, or your favorite grain. Simply follow the package instructions to cook your grain, but add ¼ teaspoon of turmeric, and season it with lemon juice, zest, and salt when finished.
- Switch up the veggies. Replace any of the roasted vegetables with your favorites, like broccoli, carrots, cauliflower, or Brussels sprouts.
- Raw veggie bowls. Keep the veggies raw, and feel free to switch them up with your favorites. Try cucumbers, baby spinach, cabbage, radishes, or tomatoes.
Frequently Asked Questions
Yes! Simply substitute gluten-free tamari for the soy sauce.
Yep! This tofu and rice recipe is great for meal prep. The rice and roasted vegetables can be easily reheated in the microwave. To reheat the tofu, place the cubes on a baking sheet and stick them under a broiler for a few minutes on each side, until they start to sizzle and crisp back up.
Leftovers will keep in an airtight container in the fridge for 3 to 4 days. If you're able to store the components separately, do that and reheat them using the methods described just above. If you've already combined everything, no big deal! Just reheat it all in the microwave — the tofu will not get crispy again, but it will still be delicious.
The cayenne pepper gives it a slight kick. Simply omit it if you prefer no heat, and use extra for more heat.
More Tofu Recipes
Like this recipe? If so, please stop back and leave me a review and rating below if you try it! Also be sure to follow me on Facebook, Pinterest or Instagram, or subscribe to my newsletter for more recipes like this one!
📖 Recipe
Mediterranean Tofu & Rice
Ingredients
For the Baked Tofu
- 1 (16 ounce/454 gram) package super-firm tofu, diced (about ½-inch)
- 2 tablespoons cornstarch
- 3 tablespoons olive oil, divided
- 1 tablespoon soy sauce
- 1 teaspoon ground cumin
- ½ teaspoon ground coriander
- ½ teaspoon garlic powder
- Pinch cayenne pepper
- ½ teaspoon salt
- 2 tablespoons tomato paste
For the Lemon Basmati Rice
- 1 ½ cups basmati rice
- 2 ¼ cups water
- 1 tablespoon olive oil
- ¼ teaspoon turmeric
- ½ teaspoon salt, plus more to taste
- 1 tablespoon lemon juice
- 1 teaspoon lemon zest
For the Roasted Vegetables
- 1 medium red bell pepper, roughly chopped
- 1 small onion, roughly chopped
- 1 cup cherry tomatoes
- 1 tablespoon olive oil
- Salt and pepper, to taste
For the Tahini Dressing
- ¼ cup tahini
- 2 tablespoons lemon juice
- ½ teaspoon ground cumin
- ¼ teaspoon garlic powder
- ¼ teaspoon salt, plus more to taste
- Water, as needed to thin (3-6 tablespoons)
For Serving
- â…“ cup pitted Kalamata olives
- ¼ cup chopped fresh cilantro
- 2 scallions, chopped
Instructions
- Preheat the oven to 400°F and line a couple of baking sheets with parchment paper.
- Place the tofu, cornstarch, 1 tablespoon of the olive oil, soy sauce, cumin, coriander, garlic powder, cayenne pepper, and salt into a large bowl. Toss the ingredients well to coat the tofu in the seasonings.
- Arrange the tofu cubes on a baking sheet and bake for 30 minutes. Keep the bowl handy, as you'll use it later.
- Cook the rice while the tofu bakes. Combine the basmati rice, water, olive oil, turmeric, and salt in a medium saucepan and place it over high heat. Bring the liquid to a boil, then reduce the heat to a low simmer and let the rice cook, covered, for about 20 minutes, until all of the liquid has been absorbed. Let the pot sit with the lid on for 10 minutes when the rice has finished cooking.
- While the rice cooks and the tofu bakes, arrange the vegetables in a single layer on a baking sheet. Drizzle them with olive oil, then rub it evenly into the veggies with your hands. Place the baking sheet into the oven with the tofu and roast the vegetables for about 20 minutes, until tender and browned in spots. Season them with salt and pepper to taste when they come out of the oven.
- When the tofu has just a few minutes left to bake, stir the remaining 2 tablespoons of olive oil together with the tomato paste. After the tofu has baked for 30 minutes, remove the baking sheet from the oven and carefully transfer the tofu back to the bowl. Toss it with the tomato paste mixture, using a spoon to stir it up (it will be hot, so avoid using hands).
- Arrange the tofu in an even layer on the baking sheet and return it to the oven for about 10 minutes, until crispy and very dark. Keep a close eye on it during this final baking stage, as it can burn fast.
- After the rice has sat covered for 10 minutes, remove the lid and fluff it with a fork. Stir in the lemon juice and zest, and season it with additional salt, if desired.
- Whisk the dressing ingredients together in a small bowl, thinning the mixture with as much water as is needed to achieve a creamy but pourable consistency. Season with additional salt to taste, if desired.
- Divide the rice, vegetables, tofu, and olives onto plates or among bowls. Top each serving with a drizzle of the dressing and a sprinkle of fresh cilantro and scallions. Serve.
Would you like to save this?
We'll email this post to you, so you can come back to it later!
My son said that it tasted like it was made by a restaurant! I loved the flavors, but I think next time, I won't use as much salt; I'm not a big fan anyway. I substituted the peppers and onion with asparagus & zucchini, since my son won't eat peppers or onion.
Thank you!
Would it be possible to cook the tofu on the stove top in a skillet? I only have a small counter-top oven at the moment, which doesn't have enough room for two baking sheets.