Vegetarian
Tuscan Garlic Family Table Tofu Rice Bowls with Parmesan Broccoli
Tomato, garlic, and rosemary-inspired comfort. This recipe layers crisp tofu, crunchy vegetables, and brown rice into a make-ahead-friendly bowl, balanced for familiar flavor and easy family-style serving, with a familiar vegetable boost. It is designed for dependable prep, familiar groceries, and a calm family dinner.
Add this meal to an editable plan and review every suggested ingredient.
What you’ll need
Ingredients
- 14 oz extra-firm tofu, pressed and cubed
- 3 cups cooked brown rice
- 2 cups shredded red cabbage
- 2 carrots, shredded
- 1 cucumber, thinly sliced
- 1 tbsp cornstarch
- 2 tbsp avocado oil
- 1/2 tsp kosher salt
- 3 garlic cloves, minced
- 1 tsp dried rosemary
- 1/2 cup crushed tomatoes
- 2 cups small broccoli florets
- 1/4 cup finely grated Parmesan
Make it happen
Directions
- 1
Pat the tofu dry, toss with cornstarch and salt, and shake off any excess.
- 2
Heat avocado oil in a nonstick skillet over medium-high. Cook tofu for 10–12 minutes, turning until crisp.
- 3
Whisk 3 garlic cloves, minced and 1 tsp dried rosemary with 2 tablespoons warm water to make a pourable sauce.
- 4
Divide rice, cabbage, carrot, cucumber, and tofu among bowls. Spoon over the sauce and add fresh basil and a drizzle of olive oil.
- 5
Cook the broccoli until crisp-tender and toss with Parmesan before folding it into the meal.
Estimated per serving
Nutrition at a glance
Estimates are provided for planning and are not medical advice.