Sesame Tofu and Brown Rice Bowls Recipe (Vegan Meal Prep)
These sesame tofu and brown rice bowls have a hearty, fresh crunch and delicious sesame flavor from fresh vegetables, and a tasty 5-minute vinaigrette dressing. Each bite is loaded with crunchy veggies, crispy tofu, and tender soft seasoned brown rice.
These bowls make a wonderful plant-based meal prep idea, and keep well in the refrigerator for a weeks’ worth of meals you can make in under an hour. They are bright, fresh, and easy to make by following our step-by-step directions below!
Want more vegan meal prep lunches? Try our crunchy Thai chickpea salad, vegetable soup with egg noodles, and our favorite cottage cheese pasta salad.
If you are looking for a good high-protein vegan meal prep idea, these tasty brown rice bowls are made with whole ingredients and make a fantastic lunch! Cook once and enjoy these tasty bowls throughout the week for lunches or dinners.
Start by making the crispy sesame tofu, mixing it with fresh vegetables and brown rice, and pouring over the tasty lime vinaigrette. It’s bright, fresh, and has delicious crunch in each bite.
Notes from the Kitchen
- These bowls are light, fresh, and loaded with sesame lime flavor.
- A variety of textures and flavors from the fresh veggies, cooked rice, and crispy tofu.
- Great for vegan meal prep or vegetarian ready-made meals.
- These bowls are versatile; see our additions and suggestions below!
- Anyone can make these meal prep bowls by following our step-by-step instructions below.
Ingredients You’ll Need
See our recipe card below for the full ingredient amounts and instructions.
The base of this recipe is crispy sesame tofu, which is easy to make and fairly hands-off. Start by mixing extra firm tofu with olive oil, paprika, onion powder, toasted sesame oil, maple syrup, corn starch and lime juice.
Brown rice is made with vegetable stock for extra flavor and a pinch of salt. Add it to the bowl with shredded carrots, arugula, green onions, and sesame seeds.
The lime vinaigrette dressing takes just minutes to make, and really elevates the flavor of this salad. Combine olive oil, toasted sesame oil, seasoned rice vinegar, garlic, and a bit of fresh lime.
Additions and Substitutions
Instead of vegetable stock you can make the brown rice with water. The vegetable stock gives it a deeper flavor, but using water will give the cooked rice the same texture.
I love the bitter crunch of arugula in these salads, but you can use any salad green you prefer. Baby spinach, massaged kale, or butter lettuce will all work great.
Instead of making homemade dressing, you can use your favorite sesame dressing if you prefer.
Step-By-Step Directions
- Start by making the tofu. Preheat the oven to 425 degrees Fahrenheit. Cover a baking sheet pan with parchment paper and set aside. In a mixing bowl, add the olive oil, onion powder, paprika, maple syrup, corn starch, and lime juice. Toss well to combine, making sure the tofu is coated in the thick.
- Add the tofu in a single layer on the sheet pan. Bake for 45 minutes, flipping halfway. Once done and crispy, remove the tofu from the oven and allow to cool.
- Meanwhile, make the rice. In a large pot, add the brown rice, vegetable broth, and salt. Bring to a boil, cover and reduce the heat to a low simmer. Simmer the rice for 30-35 minutes until all the water has been absorbed. Fluff with a fork, and allow the rice to cool.
- Prep your salads. In 4 meal prep containers, divide the cooled brown rice, tofu, carrots, and green onions. Keep the arugula or greens separate, as they will wilt while in the refrigerator.
- Make the dressing. In a small mixing bowl, or mason jar with lid, combine the olive oil, toasted sesame oil, seasoned rice vinegar, garlic, and lime juice. Pour 2 tablespoons of dressing over each salad.
- Top with sesame seeds and serve, or place the bowls in the refrigerator. Add the arugula (or other greens) right before serving to keep them fresh. Enjoy!
Recipe FAQs
These bowls have a wonderful mix of baked crispy sesame tofu, fluffy brown rice, and fresh vegetables like carrots, arugula, and green onions. A tasty sesame lime dressing ties all the flavors together, so you get a wonderful taste in each bite.
Each of these brown rice tofu bowls have XX grams of protein per serving. You can add more by doubling the tofu, or adding ½ cup of chickpeas if desired.
No, you can add the dressing directly to the bowls once you make it, as the brown rice and tofu will absorb some of the dressing. Just be sure to keep the arugula or greens separate before serving to keep them from wilting.
Expert Tips
- Be sure to keep the greens separate from the salad, and add them right before serving (or add them in the morning if bringing the salad to work/school).
- Make sure to cut the tofu into bite-sized pieces for you salads. And don’t forget the corn starch, it will help make the tofu extra crispy as it cooks.
- You can shred your own carrots or use pre-shredded, either work great in this salad.
More Grain and Salad Recipes
- Southwest Grain Bowl With Brown Rice & Avocado
- Farro and Artichoke Heart Salad Recipe
- Hawaiian BBQ Tofu Bowl Recipe with Pineapple
- Teriyaki Tofu Bowls with Pineapple Recipe
- Vegan Shawarma Bowl Recipe
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Our cookbook One Ingredient, Five Ways has tasty no-waste plant-based recipes for everyone!
Sesame Tofu Brown Rice Bowls
Equipment
- Jar
Ingredients
For the Salad
- 1 cup brown rice
- 2 cups vegetable broth
- ¼ teaspoon salt
- 2 large carrots shredded, about 1 cup
- 4 ounces arugula
- 4 green onions
- 2 tablespoons sesame seeds
For the Crispy Tofu
- 1 teaspoon olive oil
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 tablespoon maple syrup
- 1 tablespoon corn starch
- 1 lemon juiced
For the Sesame Dressing
- ¼ cup olive oil
- 1 tablespoon toasted sesame oil
- ¼ cup seasoned rice vinegar
- 2 cloves garlic minced
- 1 lime juiced
Instructions
- Start by making the tofu. Preheat the oven to 425 degrees Fahrenheit. Cover a baking sheet pan with parchment paper and set aside. In a mixing bowl, add the olive oil, onion powder, paprika, maple syrup, corn starch, and lime juice. Toss well to combine, making sure the tofu is coated in the thick.
- Add the tofu in a single layer on the sheet pan. Bake for 45 minutes, flipping halfway. Once done and crispy, remove the tofu from the oven and allow to cool.
- Meanwhile, make the rice. In a large pot, add the brown rice, vegetable broth, and salt. Bring to a boil, cover and reduce the heat to a low simmer. Simmer the rice for 30-35 minutes until all the water has been absorbed. Fluff with a fork, and allow the rice to cool.
- Prep your salads. In 4 meal prep containers, divide the cooled brown rice, tofu, carrots, and green onions. Keep the arugula or greens separate, as they will wilt while in the refrigerator.
- Make the dressing. In a small mixing bowl, or mason jar with lid, combine the olive oil, toasted sesame oil, seasoned rice vinegar, garlic, and lime juice. Pour 2 tablespoons of dressing over each salad.
- Top with sesame seeds and serve, or place the bowls in the refrigerator. Add the arugula (or other greens) right before serving to keep them fresh. Enjoy!
Notes
- Be sure to keep the greens separate from the salad, and add them right before serving (or add them in the morning if bringing the salad to work/school).
- Make sure to cut the tofu into bite-sized pieces for you salads. And don’t forget the corn starch, it will help make the tofu extra crispy as it cooks.
- You can shred your own carrots or use pre-shredded, either work great in this salad.
Nutrition
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