Crispy Tofu Rice Bowls with Broccoli and Cucumber
Golden tofu, tender broccoli and cool cucumber make a bright, build-your-own bowl over fluffy rice.
Fits Celiac, Pregnancy, Toddlers and 8 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 450 g firm tofu, pressed and cut into small cubes
- 3 cup broccoli florets, small florets
- 1 medium cucumber, thinly sliced
- 1.5 cup white rice, uncooked
- 2 tbsp olive oil
- 1 tbsp fresh ginger, finely grated
- 1 clove garlic, minced
- 2 tbsp gluten-free tamari
- 1 tbsp rice vinegar
- water, for cooking rice
Method
- Cook rice in water until tender; keep covered while preparing bowls.30 min timer
- Steam broccoli until bright green and fork-tender; set aside the kids' share.5 min timerKids’ plate comes out here
- Sear tofu in olive oil until golden on several sides.10 min timer
- Stir ginger, garlic, tamari and vinegar together; coat grown-up tofu briefly.1 min timer
- Serve tofu and broccoli over rice with cucumber alongside.
Kids’ plate: Tofu Rice Bowls
On the plate: Golden tofu, soft broccoli and rice with cucumber slices alongside.
Make it a game: Make a little garden on the rice with broccoli trees and tofu stepping stones. Build it however you like.
Set it aside at step 2, before the grown-ups’ sauce or spice goes on.
Why it works
- Gluten-free: Gluten-free tamari and plain rice keep this bowl free of gluten-containing sauces and grains.
- Kid (4–12): Rice, golden tofu and familiar broccoli are served with cucumber on the side.
- Toddler (1–3): Soft broccoli, small tofu pieces and rice are served with finely diced peeled cucumber.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
Plan your dinnersMore Celiac recipes
Spinach Red Lentil Dal
Creamy red lentils simmer with ginger, turmeric and tender spinach, finished with a bright hint of lemon.
Kids’ plate: Dinosaur Lentil Stew
Middle Eastern Lamb Kofta
Fragrant, skillet-browned lamb kofta gets its classic parsley, onion, cumin, and cinnamon flavor, with cool lemon-zest yogurt alongside. Simple enough for a weeknight, with all the savory character of a favorite grill-house dish.
Pork Bánh Mì Rice-Paper Rolls
Crisp carrot, cool cucumber, mint, and seared pork bring the familiar bright, savory flavors of bánh mì to soft rice-paper rolls. Serve with a tangy tamari dipping sauce.
Chinese Chicken and Snow Pea Stir-Fry
Ginger, garlic and a glossy sweet-savory sauce coat tender chicken and colorful vegetables over rice.
Crispy Cod Tacos with Cabbage and Avocado
Warm corn tortillas cradle tender spiced cod, crunchy cabbage and creamy avocado with a tangy yogurt sauce.
Garlic-Ginger Salmon with Bok Choy and Broccoli
A glossy garlic-ginger glaze brings salmon and browned greens together over fluffy rice.
This recipe also fits: Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Vegetarian recipes, Vegan recipes, Kid-friendly recipes, One pan recipes, Gluten-free dairy-free recipes, Gluten-free Asian recipes.