Pan Seared Tofu Bowls – Skinnytaste

These straightforward Pan Seared Tofu Bowls with Edamame Rice are filled with protein and prepared in beneath half-hour. They’re a scrumptious vegetarian meal excellent for lunch, dinner, or meal prep!

Pan Seared Tofu Bowls

Seared tofu that’s crispy on the skin, tender on the within, and filled with taste? Sure, please! These easy Seared Tofu Bowls with edamame-studded rice and broccoli are elevated with a drizzle of crunchy garlic chili oil. If you want a high-protein meal with out the meat that’s simply as satisfying as nourishing,
this recipe checks all of the bins. For extra Asian tofu bowls with rice, attempt my Tofu Poke Bowls, Gochujang Tofu Bowl, and Spicy Sriracha Tofu Rice Bowls.

Why You’ll Love These Seared Tofu Bowls

I attempt to go meatless a couple of occasions per week, and sometimes hold tofu available for simple protein meals with out the meat. These days, I’ve been loving this S&B Crunchy Garlic with Chili Oil and drizzled it over the tofu, however any chili crunch will do.
Right here’s why this recipe works:

In the event you make this wholesome seared tofu bowl recipe, I might like to see it. Tag me in your pictures or movies on Instagram, TikTok, or Fb. And make sure you be a part of the Skinnytaste Group to see what everybody’s cooking!

What You’ll Want

Listed below are the substances for these crispy seared tofu bowls. See the recipe card under for the precise measurements.

• Tofu is available in totally different textures from tender to extra-firm, however extra-firm tofu works finest for searing.
• Tofu Marinade: Lowered-sodium soy sauce, unseasoned rice vinegar, and sesame oil
• Brown Rice: I’ve directions for Prompt Pot brown rice and steps for cooking rice on the range.
• Greens: Broccoli and edamame present fiber. Purchase frozen shelled edamame to save lots of time.
• Garnishes: Inexperienced onions and S&B Crunchy Garlic with Chili Oil (or one other chili crunch). It isn’t too spicy, and the umami taste is superb.

Easy methods to Make Seared Tofu Bowls

You’ll be able to marinate the tofu the day earlier than. Then, it solely takes 4 minutes to sear. To make cooking even sooner, we steam the broccoli within the microwave. See the recipe card on the backside for printable instructions.

1. Dry Tofu: Drain the tofu and lay the slices on towels, with extra on prime. Evenly press all the way down to take away the water, then switch it to a big container and lay in a single layer.
2. Marinate Tofu: Whisk the soy sauce, vinegar, and sesame oil in a bowl and pour the combination over the tofu. Gently flip the tofu to coat each side, then marinate for no less than 10 minutes or in a single day. Take away the tofu, saving the sauce.
3. Sear Tofu: Warmth a big skillet over medium-high warmth, spray with oil, and brown the tofu for about 2 minutes on either side.
4. Steam Broccoli: Toss the broccoli with the remaining marinade and microwave for 1 minute to steam. Additionally, microwave the rice.
5. Make the Bowls: Add rice, edamame, broccoli, and tofu to bowls. High with chili oil and scallions.

Suggestions for the Finest Seared Tofu

• Press the tofu effectively: The drier the tofu, the higher the feel.
• Use a sizzling pan: Medium-high warmth ensures a golden crust with out sticking.
• Let it sit: Don’t stir an excessive amount of. Let either side sear correctly for that crispy exterior.

Variations

• Don’t like tofu? Swap it with shrimp, rooster, or pork. To maintain it vegetarian, add additional greens.
• Gluten-free: Change soy sauce with gluten-free tamari.
• Broccoli: Substitute cauliflower.
• Increase the Veggies: Toss in cucumbers, shredded carrots, sautéed mushrooms, or bell peppers.
• Rice Shortcut: Once I’m quick on time, I like Dealer Joe’s frozen brown rice. You simply pop it within the microwave!
• Swap the Base: Strive farro, cauliflower rice, or soba noodles as a substitute of rice.
• Chili Oil: In the event you don’t need to purchase an additional ingredient, skip the chili oil, and drizzle your bowl with just a little soy sauce or your favourite Asian condiment.
• Additional Crunch: High with crispy shallots or toasted sesame seeds.
• Make It Spicy: Drizzle your bowl with sriracha.

Storage

• Refrigerate tofu, veggies, and rice for 4 days.
• Easy methods to Meal Prep: Fill 2-cup glass containers with rice, tofu, and greens, and drizzle with chili oil.
• Reheat the container within the microwave till heat.

Extra Recipes You’ll Love

For extra dinner concepts utilizing tofu, take a look at my Tofu Recipes assortment, plus these 5 scrumptious tofu recipes to encourage your subsequent meal!