Some dinners come with a story. This Middle Eastern tofu rice bowl was the answer to a midweek craving where I wasn’t quite sure what I wanted but knew I needed something cozy and bright at the same time. The air in my kitchen was thick with the scent of cumin and smoked paprika mingling with the nutty aroma of basmati rice cooking away gently on the stove. I was halfway between chopping vegetables and sneaking a bite of spiced tofu before it hit the pan, the tahini sauce waiting patiently for its turn.
I don’t remember exactly how long I stared at the colorful mix of tomatoes, cucumber, and herbs before deciding it was finally ready to come together in a bowl. The first bite was a little messy — tahini dribbling down my chin and all — but totally worth it. It’s that balance of crispy tofu, fragrant rice, and bright, tangy sauce that makes this meal feel both nourishing and indulgent, which, honestly, is a rare find on a busy night.
- It’s vibrant without being complicated; the flavors come together naturally.
- The tahini sauce adds creaminess but can be adjusted if you prefer it thinner or thicker.
- It’s simple — and that’s kind of the point.
- Vegetarian and packed with protein, but still filling enough to keep everyone happy.
- Fresh herbs make all the difference, though you can tweak them depending on what you have.
If you’re worried about timing, this recipe fits nicely into a 40-minute window, making it doable even when you’re not sure what’s for dinner. Plus, leftovers keep well if you want to save some for later — just keep the sauce separate until you’re ready to eat again.
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Middle Eastern Tofu Rice Bowl
- Total Time: 40 minutes
- Yield: 4 1x
Description
A flavorful and nutritious Middle Eastern-inspired tofu rice bowl featuring spiced tofu, fragrant basmati rice, fresh vegetables, and a tangy tahini sauce. Perfect for a satisfying vegetarian meal.
Ingredients
1 cup basmati rice
2 cups water
1 tablespoon olive oil
14 ounces extra firm tofu, drained and pressed
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1/2 teaspoon smoked paprika
1/4 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
1/3 cup tahini
2 tablespoons lemon juice
1 garlic clove, minced
1/4 cup water
Salt to taste
Instructions
Rinse the basmati rice under cold water until the water runs clear.
In a medium saucepan, combine the rinsed rice and 2 cups of water. Bring to a boil over high heat.
Once boiling, reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed and rice is tender.
Remove the rice from heat and let it sit covered for 5 minutes, then fluff with a fork.
While the rice cooks, cut the pressed tofu into 1-inch cubes.
In a small bowl, mix ground cumin, ground coriander, ground turmeric, smoked paprika, ground cinnamon, salt, and black pepper.
Toss the tofu cubes gently with 1 tablespoon olive oil and the spice mixture until evenly coated.
Heat 2 tablespoons olive oil in a large skillet over medium-high heat.
Add the spiced tofu cubes and cook for 8-10 minutes, turning occasionally, until golden brown and crispy on all sides.
In a small bowl, whisk together tahini, lemon juice, minced garlic, and 1/4 cup water until smooth. Add salt to taste. If the sauce is too thick, add more water, one tablespoon at a time, until desired consistency is reached.
In a large bowl, combine cherry tomatoes, cucumber, red onion, parsley, and mint.
To assemble, divide the cooked rice among four bowls.
Top each bowl with the spiced tofu and the fresh vegetable mixture.
Drizzle the tahini sauce generously over each bowl.
Serve immediately and enjoy your Middle Eastern tofu rice bowl.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
Don’t stress about fancy equipment here — a decent skillet and a pot for rice are all you need. I usually serve this with a side of warm pita or a squeeze of extra lemon if I’m feeling it. Sometimes I swap the parsley for cilantro or add a pinch of chili flakes to the tofu for a little kick, but I haven’t tested all the variations thoroughly yet.
FAQ
Can I use a different type of rice? Basmati gives the best aroma and fluffiness, but jasmine or long-grain rice would work in a pinch.
Is the tofu crispy enough without frying? Pan-frying is key here to get that golden crust, so I’d recommend it over baking.
Can I prepare parts ahead of time? Yes, you can cook the rice and tofu earlier and toss the fresh veggies just before serving.
How long does the tahini sauce last? It’s best fresh but can be stored in the fridge for a day or two; just stir before using.
Give this bowl a try next time you want dinner that’s a little different but still feels like home. Save it, print it, and don’t be shy about making it your own.