Mango Tofu Rice Bowl Recipe

This Mango Tofu Rice Bowl is a flavorful lunch option that fits perfectly into your healthy eating routine. With 23g of protein per serving, it delivers serious nutrition without sacrificing taste. Ready in just 31 minutes, it is great for meal prep and busy weeknights.

Ingredients

• 2 blocks (14 oz each) extra-firm tofu, pressed and cubed
• 2 cups cooked brown rice or quinoa
• 1 ripe mango, diced
• 2 tablespoons lime juice
• 1 tablespoon gluten-free tamari
• 1 teaspoon chili flakes
• 1 cup mixed vegetables (bell peppers, onions)
• 1 cup leafy greens or broccoli
• 1 avocado, sliced (for serving)
• Fresh herbs for garnish

Instructions

1. Press tofu for 15 minutes, then cut into 1-inch cubes and pat dry.
2. Combine seasoning ingredients in a small bowl and mix well. Coat protein evenly with the mixture.
3. Heat oil in a large pan over medium-high heat until shimmering.
4. Cook protein for 9 minutes, turning once, until golden brown and cooked through.
5. Add vegetables and cook for an additional 3-4 minutes until tender-crisp.
6. Divide base (rice, quinoa, or greens) between serving bowls or containers.
7. Top with cooked protein and arrange vegetables alongside. Drizzle with sauce and garnish with fresh herbs.

Tips & Variations

• Store in airtight containers in the fridge for up to 4 days. Reheat gently to preserve texture.
• Boost protein further by adding a side of Greek yogurt or an extra 4 oz tofu.
• Pair with a simple side salad for extra fiber and micronutrients.
• Swap the protein for your preferred option - cooking times may vary slightly.

Nutrition Breakdown

Calories: 413 kcal

Protein: 23.1g

Fat: 18.1g

Carbs: 43.2g

Fiber: 9g

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