TOFU MISO BOWL WITH RICE
Tofu Miso Bowl with Rice is a comforting, minimalist Japanese-inspired dish that highlights the savoury depth of miso and the gentle richness of tofu. Perfectly cubed tofu is lightly pan-seared until golden, then coated in a fragrant miso glaze infused with soy sauce, cooked rice and sesame oil. This bowl is balanced, has a deep umami taste and is quick to prepare. It is served over a bed of warm and fluffy rice. Ideal for solo lunches or as a wholesome dinner, garnished with sliced scallions, sesame seeds or a side of blanched greens for extra variety. With its simple ingredient list and satisfying macros, this dish proves that quick meals are nutritious and flavourful. Whether you’re following a vegan lifestyle or need a dairy-free, plant-based option, this tofu rice bowl is an easy winner.
RECIPE CATEGORY
Main Course
SERVING SIZE
1
CUISINE
Japanese
PREPARATION/TECHNIQUES
Pan-Fry
OCCASION/HOLIDAY
Casual Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan
DISH TYPE
Tacos & Wraps
INGREDIENTS
Here is a list of ingredients for Tofu Miso Bowl With Rice:
- ¼ block tofu, cubed
- ¼ cup cooked rice
- ½ teaspoon miso paste
- ¼ teaspoon soy sauce
- ¼ teaspoon sesame oil
FULL NUTRITIONAL INFORMATION
- Calories: 176 Kcal
- Total Fat: 9.1 g
- Saturated Fat: 1.3 g
- Cholesterol: 0 mg
- Sodium: 320 mg
- Total Carbohydrates: 17.2 g
- Dietary Fibre: 1.4 g
- Sugars: 0.8 g
- Protein: 8.6 g
- Vitamin A: 0 mcg
- Vitamin C: 0 mg
- Calcium: 110 mg
- Iron: 1.6 mg
- Potassium: 156 mg
PREPARATION
- Prepare The Tofu: Gently pat dry the tofu with a paper towel to remove excess moisture. Cut into evenly sized cubes.
- Pan-Fry The Tofu: Heat sesame oil in a non-stick pan over medium flame. Add tofu cubes and pan-fry until all sides are golden brown and turn occasionally.
- Make The Miso Glaze: In a small bowl, mix miso paste and soy sauce with a splash of warm water (about 1 teaspoon) until smooth.
- Glaze The Tofu: Once the tofu is golden, reduce the heat to low. Add the miso glaze to the pan and toss tofu gently to coat evenly. Cook for an additional 1–2 minutes until the sauce slightly thickens.
- Assemble The Bowl: Place warm cooked rice in a serving bowl. Top with glazed tofu and drizzle with any leftover glaze from the pan over the top.
- Optional Garnishes: Garnish with chopped spring onions, sesame seeds or steamed vegetables for added colour and texture.
PREP TIME
5 minutes
COOKING TIME
7 minutes
TIPS
Here are some helpful tips for Tofu Miso Bowl With Rice:
- Use Firm Tofu: Firm or extra-firm tofu holds shape better during pan-frying and crisps nicely.
- Drain Tofu Well: Removing moisture ensures better browning and prevents oil splatter in the pan.
- Low Heat For Miso: Avoid overheating miso paste to preserve its nutritional benefits and delicate flavour.
- Customise Texture: If you prefer softer tofu, skip frying and warm the tofu in the miso glaze.
- Cook Rice Fresh: Using freshly steamed or warmed rice ensures optimal texture for the bowl.
VARIATIONS
- Grain Alternatives: Replace rice with quinoa, barley or cauliflower rice for different textures and macros.
- Vegetable Boost: Add blanched bok choy, spinach or sautéed mushrooms for extra nutrients.
- Spicy Kick: Stir in a pinch of chilli flakes or a dash of sriracha to the miso glaze for heat.
- Sweet Touch: Add ¼ teaspoon maple syrup or mirin to the glaze for a hint of sweetness.
- Protein Swap: Use tempeh or seitan in place of tofu for variety while keeping it vegan.
PREPPING AND STORAGE
- Make Ahead: Tofu and glaze can be cooked in advance and stored in an airtight container in the fridge for up to 3 days.
- Meal Prep Friendly: Portion rice and tofu into containers with steamed veggies for a balanced grab-and-go meal.
- Reheating: Reheat in a microwave or skillet over low heat, adding a splash of water to loosen the glaze if needed.
- Freezing Not Advised: The texture of tofu changes upon freezing and may become spongy after thawing.