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–+ servings

Maple Glazed Tofu and Rice Bowl

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 2 Servings
Calories: 410
Ingredients Method Nutrition Notes

Ingredients
  

For the Maple Glazed Tofu
  • 1 block (350 to 400g) Firm Tofu (pressed and cubed)
  • 1 tbsp Sesame Oil or Olive Oil
  • 2 tbsp Maple Syrup
  • 1 tbsp Tamari or Soy Sauce
  • 1 tsp Rice Vinegar or Lemon Juice
  • ½ tsp Garlic Powder
  • ¼ tsp Ground Ginger (optional)
  • Sesame Seeds (for topping)
For the Rice Bowl
  • 1 cup Jasmine, Brown or Sushi Rice (uncooked)
  • 2½ cups Water or Broth
  • 1 cup Carrot or Red Cabbage (shredded)
  • 1 cup Edamame or Peas (steamed)
  • 1 handful Baby Spinach or Kale
  • Optional: sliced avocado, scallions, pickled radish
For the Citrus-Tahini Drizzle
  • 2 tbsp Tahini
  • 1 tbsp Lemon Juice
  • 1 tsp Maple Syrup
  • 1-2 tbsp water (to thin)
  • pinch of Salt

Method
 

Tap the time in each step to start a build-in timer and cook with a little more ease and flow. Be sure to have your volume up to hear the timer chimes!
    1. Prepare the Rice:
      Rinse rice under cool water. In a pot, combine rice and water. Bring to a boil, then reduce heat to low. Cover and simmer for 15–20 minutes or until fluffy.
      Prompt: “Can you hear the simmer? That’s dinner humming.”
    2. Maple the Glaze and Cook the Tofu:
      In a small bowl, mix maple syrup, tamari, sesame oil, vinegar, and garlic powder.Heat a skillet over medium heat. Add tofu cubes and cook until lightly golden. Pour in glaze and cook for another 3–5 minutes, flipping until coated and sticky.
      Prompt: “Watch the tofu turn shiny—like it’s putting on armor!”
    3. Prepare the Sauce:
      Whisk tahini, lemon juice, maple, and water until creamy and drizzle-able. Add more water as needed.
      Prompt: “Can we stir the sauce like we’re painting gentle circles?”
    4. Assemble Your Bowl:
      Scoop rice into bowls. Top with glazed tofu, vegetables, greens, and a drizzle of sauce. Sprinkle with sesame seeds.
      Prompt: “What does your bowl need to feel ‘just right’?”

    Nutrition

    Calories: 410kcalCarbohydrates: 45gProtein: 16gFat: 15gFiber: 6gSugar: 9g

    Notes

    Meal Prep Tip: make a batch of the tofu and rice to reheat throughout the week. Store the ingredients separately. 
    For Crispier Tofu: coat the tofu cubes in 1 tsp of cornstarch before pan-frying. 
    Extra Greens: toss in steamed broccoli, sauteed bok choy or shredded kale.
    Short on Time: use pre-cooked frozen rice or tofu.
     
    Variations:
    • Spicy Maple Bowl: Add a pinch of chili flakes to the glaze
    • Sunshine Bowl: Use orange juice in the glaze and drizzle
    • Miso Umami Version: Add 1 tsp white miso paste to the tahini sauce
    • Protein Swap: Sub tofu for tempeh, chickpeas, or even scrambled eggs
     
    Storage and Reheating:
    Fridge: Store tofu, rice, and toppings separately in airtight containers for up to 4 days.
    Freezer: Tofu and rice freeze well, store in portions for up to 1 month. Thaw in fridge before reheating.
    Reheating:
    • Tofu: Pan-fry for 3–5 mins or microwave in damp paper towel
    • Rice: Reheat with splash of water in microwave or pan
    • Sauce: Whisk in extra water if thickened from the fridge
     
    Drink Pairings:
    Family Friendly:
    • Unsweetened iced green tea
    • Warm ginger-citrus infusion
    • Lemon cucumber water
    • Chamomile + orange peel blend
    Adult Options:
    • Cold sake or plum wine
    • Sparkling yuzu tonic
    • Turmeric kombucha
    • Jasmine gin fizz

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