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–+ servings
Balsamic Tofu Rice Bake

Savory Balsamic Tofu Rice Bake

Delicious Balsamic Tofu Rice Bake combines marinated tofu with hearty rice and vegetables for a satisfying dinner.
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Prep Time 25 minutes
Cook Time 35 minutes
Marinating Time 15 minutes
Total Time 1 hour
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tofu Marinade
  • 14 oz Extra firm tofu Can substitute with firm or super firm tofu.
  • 1/4 cup Balsamic vinegar Red wine vinegar may work in a pinch.
  • 2 tbsp Lemon juice Fresh lemon juice is best.
  • 2 tbsp Olive oil Can substitute with avocado oil.
  • 1 tbsp Oregano Dried herbs recommended.
  • 1 tbsp Basil Dried herbs recommended.
  • 1 tbsp Parsley Dried herbs recommended.
For the Bake
  • 1 cup Zucchini Can substitute with yellow squash or bell peppers.
  • 1 cup Grape tomatoes Cherry tomatoes can be used as a substitute.
  • 1 medium Shallot Can use regular onion if needed.
  • 3 cloves Garlic Must be minced for the best results.
  • 2 cups Vegetable broth Recommended over water for flavor.
  • 1 cup Long grain white rice Rinsed to remove excess starch; quinoa is a direct swap.
  • 1 cup Feta cheese Omit for a vegan option or use dairy-free feta.
For Serving
  • 1/4 cup Fresh parsley For garnish.
  • 1 medium Lemon wedges To serve alongside.

Equipment

  • oven-safe skillet

Method
 

Step-by-Step Instructions
  1. Press the extra firm tofu for about 10 minutes to remove excess moisture. Slice it into ½-inch cubes. Combine balsamic vinegar, lemon juice, olive oil, dried herbs, and gently toss the tofu in this marinade. Let it soak for a minimum of 15 minutes, preferably 24 hours.
  2. Preheat the oven to 375°F (190°C).
  3. Heat olive oil in an oven-safe skillet over medium heat. Add zucchini, grape tomatoes, and shallots. Cook for about 8 minutes until softened.
  4. Stir in minced garlic and sauté for 2-3 minutes. Pour in the reserved marinade and deglaze the pan.
  5. Add vegetable broth and rinsed rice to the skillet. Stir well and cover with a lid or foil. Bake for 25 minutes.
  6. Remove from oven, sprinkle feta cheese and add lemon wedges. Return to oven uncovered for 10 minutes until feta is melted.
  7. Let cool slightly, garnish with parsley and serve warm with lemon wedges.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 40gProtein: 15gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 10mgSodium: 550mgPotassium: 600mgFiber: 5gSugar: 3gVitamin A: 500IUVitamin C: 25mgCalcium: 150mgIron: 2mg

Notes

Properly pressing the tofu enhances flavor absorption. Use fresh ingredients for the best taste and be mindful of cooking time to maintain texture.

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