After a long day, finding a meal that’s both comforting and exciting can feel like a challenge. This Middle Eastern tofu rice bowl brings together fragrant basmati rice, warmly spiced tofu, crisp fresh veggies, and a luscious tahini drizzle that feels like a hug for your taste buds.

That evening, I remember the way the kitchen filled with the earthy aroma of cumin and cinnamon as the tofu sizzled in the pan. The crisp snap of cucumbers and the bright burst of cherry tomatoes added a fresh contrast that made every bite sing. When I finally sat down with the bowl in front of me, the warmth radiated through the bowl, matching the quiet satisfaction of a meal well made. The tahini dressing, silky and tangy, tied it all together with a gentle lemony kiss. It wasn’t just food; it was a small, calming ritual after a day that needed one.

Balanced mix of warm spices and fresh vegetables creates a complex flavor profile.
Provides a nutritious, protein-packed meal that’s perfect any time of day.
The tahini dressing adds a creamy, tangy element without heaviness.
Flexible for leftovers, making it ideal for busy schedules.
Plant-based and satisfying, appealing to a wide range of diets.

If you’re wondering whether the spices might be too bold, don’t worry. They blend in harmony rather than compete, making each bite inviting and never overwhelming.

Middle Eastern Tofu Rice Bowl

Print Recipe

A flavorful and nutritious Middle Eastern-inspired tofu rice bowl featuring spiced tofu, fragrant basmati rice, fresh vegetables, and a tangy tahini dressing.

Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Yield: 4

Ingredients

Scale

1 cup basmati rice
2 cups water
1 tablespoon olive oil
14 ounces firm tofu, pressed and cut into 1-inch cubes
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1/2 teaspoon smoked paprika
1/4 teaspoon ground cinnamon
1/4 teaspoon cayenne pepper
1/2 teaspoon salt
2 tablespoons olive oil
1 medium cucumber, diced
1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
1/4 cup tahini
2 tablespoons lemon juice
2 tablespoons water
1 garlic clove, minced
1/4 teaspoon salt

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Instructions

Rinse the basmati rice under cold water until the water runs clear.
In a medium saucepan, combine the rinsed rice and 2 cups of water. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the rice is tender.
Remove the rice from heat and let it sit, covered, for 5 minutes. Fluff with a fork before serving.
While the rice cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat.
In a bowl, toss the tofu cubes with ground cumin, ground coriander, ground turmeric, smoked paprika, ground cinnamon, cayenne pepper, and 1/2 teaspoon salt until evenly coated.
Add the spiced tofu to the skillet and cook for 10-12 minutes, turning occasionally, until golden and crispy on all sides.
In a small bowl, whisk together tahini, lemon juice, water, minced garlic, and 1/4 teaspoon salt until smooth and creamy. Add more water if needed to reach a drizzling consistency.
In a large bowl, combine diced cucumber, halved cherry tomatoes, chopped red onion, parsley, and mint.
To assemble, divide the cooked rice among four bowls.
Top each bowl with the spiced tofu and the fresh vegetable mixture.
Drizzle the tahini dressing over each bowl before serving.

FAQ

Can I prepare this bowl in advance? Yes, cook and store the tofu and rice separately, then assemble with fresh vegetables and dressing when ready to eat. This keeps everything crisp and flavorful.

Is this recipe suitable for gluten-free diets? Absolutely. All ingredients are naturally gluten-free.

How spicy is the dish? The spices add warmth and depth without intense heat. You can adjust the cayenne pepper to suit your preference.

What can I substitute for tofu? If you prefer, chickpeas or grilled vegetables can be used for a different texture and flavor.

Can the tahini dressing be stored separately? Yes, keep it refrigerated and give it a good stir before using.

This bowl is a simple, flavorful way to bring a bit of Middle Eastern flair to your table. Try it tonight and see how a humble tofu rice bowl can turn into a memorable, nourishing experience.