Pan Seared Tofu Bowls
A quick, savory pan-seared tofu bowl with brown rice, broccoli, edamame, and spicy chili oil.
Equipment
- Large Skillet
- Small Bowl
- tea towel or paper towels
- Spatula or tongs
- Measuring Spoons
- microwave-safe bowl (optional)
Ingredients
- 8 ounces extra-firm tofu sliced into 4 slices
- 2 tablespoons reduced-sodium soy sauce or gluten-free tamari
- 1 tablespoon unseasoned rice vinegar
- 1 teaspoon sesame oil
- avocado oil spray
- 1 cup cooked brown rice or frozen
- 2 cups broccoli florets
- 1/2 cup shelled edamame if frozen, thawed
- 2 teaspoons S&B Chili Oil with Crunchy Garlic or chili crunch of your choice
- 1 scallion chopped, for garnish
Instructions
- Drain the tofu and place the slices on a tea towel or paper towels; cover with another towel and press gently to remove excess water. Transfer the pressed tofu to a shallow dish in a single layer.
- In a small bowl, whisk together the soy sauce, rice vinegar, and sesame oil. Pour the marinade over the tofu, flip gently to coat both sides, and marinate at least 10 minutes or up to overnight. Reserve the marinade.
- Heat a large skillet over medium-high heat and spray with avocado oil. When hot, add the tofu and brown about 2 minutes per side until golden.
- Meanwhile, warm the cooked brown rice (or microwave frozen rice) and toss the broccoli with any remaining marinade. Microwave the broccoli 1 minute or steam until tender-crisp.
- Assemble bowls: divide 1/2 cup rice between two bowls, add the edamame and steamed broccoli, and place 2 tofu slices on each bowl. Drizzle 1 teaspoon chili oil over each bowl (or to taste) and garnish with chopped scallion.
Notes
- Use gluten-free tamari if avoiding gluten.
- Marinate tofu longer for deeper flavor.
- Thaw frozen edamame before adding to bowls.
- Swap chili crunch brands to suit heat preference.
- Pressing tofu improves browning.