Name: Black Rice Bowls with Tofu and Veggies Recipe
Prep time: 30 min
Cook time: 35 min
Total time: 1 h 5 min
Yield: 6
Cuisine: Asian
Ingredients: For Miso Ginger Salad Dressing:; 1 piece fresh ginger; ½ clove garlic; ¼ cup water; 2 tbsp rice vinegar; 2 tbsp red miso; 1 tbsp low sodium soy sauce; 1 tbsp honey; ¼ cup olive oil; 1 tbsp sesame oil; For Baked Tofu:; 1 block extra firm tofu; Olive oil spray; 3 Scallions; For Rice:; 1 cup black rice or forbidden rice; 6 cups water; 1 tsp salt; For Pickles:; 1 cup rice vinegar; 3 tsp salt; 2 tsp sugar; ½ cup water; ½ small head of cauliflower; 3 persian cucumbers; 1 tbsp low sodium soy sauce; 1 tsp sesame oil; 1 bunch kale; 2 tbsp olive oil; salt

This vibrant and flavorsome recipe of black rice bowls with tofish and veggies is a perfect blend of health and taste. It is a beautiful medley of nutty black rice, baked tofu infused with miso dressing, assorted quick-pickled veggies with a hint of sweetness and tartness, and a delicious miso ginger dressing. Each component brings its unique flavor, texture, and nutritional value to the dish, offering a truly wholesome and satisfying meal.

Photos of Black Rice Bowls with Tofu and Veggies Recipe

While you may be familiar with most of these ingredients, there are a couple that might not be regulars in your pantry. Black rice, also known as forbidden rice, is a type of whole grain rice that is high in nutritional value and has a slightly sweet, nutty flavor. Miso is a traditional Japanese paste made from fermented soybeans and grains and has a rich, savory taste. It's usually found in the refrigerated section in supermarkets. Lastly, tofu might be a new ingredient for some. It is a soy product and is a great source of protein.

Ingredients for Black Rice Bowls with Tofish and Veggies

Black rice: A highly nutritious grain that adds a beautiful contrast to the dish with its deep, dark color.

Tofu: A great source of protein and absorbs flavor really well, making it perfect for our miso-ginger dressing.

Miso: A traditional Japanese ingredient that adds depth and umami to the dish.

Ginger: Adds a hint of warmth and spice to the dressing.

Garlic: Used in the dressing for a pungent kick.

Soy Sauce: Adds saltiness and a rich, umami flavor.

Cauliflower: A versatile vegetable that we will pickle for added crunch and tang.

Cucumber: Adds freshness and crunch to the dish.

Kale: A nutrient-dense leafy green that will add a nice crunch and color to our bowl.

Almonds and currants: For added crunch and sweetness, respectively.

One reader, Ebony Garza says:

The black rice bowls with tofish and veggies recipe is a game-changer! The combination of flavors and textures is simply divine. The miso ginger dressing ties everything together perfectly. The dish is not only delicious but also incredibly nutritious. I highly recommend trying it out!

Ebony Garza

Essential Techniques for Crafting Black Rice Bowls with Tofish and Veggies

How to make miso ginger salad dressing: Blend ginger, garlic, water, rice vinegar, red miso, low sodium soy sauce, honey, olive oil, and sesame oil until smooth. The dressing can be stored in the refrigerator for at least a week.

How to bake tofu: Preheat the oven to 475ºF. Cut the tofu into cubes, pat dry, toss with miso dressing, and bake for 25-30 minutes until golden brown. Toss with scallions and additional miso dressing.

How to cook black rice: In a large saucepan, bring 6 cups of salted water to a boil. Add the black rice and cook for 25-30 minutes until tender. Drain and set aside.

How to make pickle brine: Stir together rice vinegar, salt, and sugar until dissolved. Add water to the mixture.

How to make cauliflower pickles: Cover cauliflower with pickle brine and let sit for about 30 minutes. Store in the brine in the refrigerator for up to 1 week.

How to make smashed cucumber pickles: Crack the cucumbers, sprinkle with salt, drain for 15 minutes, then toss with pickle brine, soy sauce, and sesame oil.

How to massage kale: Toss kale with oil and massage it for about 1 minute. Tear into bite-size pieces and sprinkle lightly with salt.

How to assemble the bowls: Divide the cooked black rice between four bowls and top with baked tofu, cauliflower pickles, smashed cucumbers, and kale. Sprinkle with toasted almonds and currants. Serve with extra dressing on the side.

How To Make Black Rice Bowls with Tofu and Veggies

Black rice bowls are a mixture of tofu and a variety of veggies, drizzled with miso dressing. A burst of flavor with additional nutrients.

Preparation: 30 minutes

Cooking: 35 minutes

Total: 1 hour 5 minutes

Serves:

Ingredients

For the Miso Ginger Salad Dressing:

1piecefresh ginger,peeled and thinly sliced
½garlic clove,thinly sliced
¼cupwater
2tbsprice vinegar
2tbspred miso
1tbsplow sodium soy sauce
1tbsphoney
¼cupolive oil
1tbspsesame oil,toasted

For the Baked Tofu:

1blockextra firm tofu
olive oil spray
3scallions,thinly sliced, white and light green parts

For the Rice:

1cupblack rice,or forbidden rice
6cupswater
1tspsalt

For the Pickles:

1cuprice vinegar,unseasoned
3tspsalt,divided
2tspsugar
½cupwater
½smallhead of cauliflower,cut into florets
3persian cucumbers,small
1tbsplow sodium soy sauce
1tspsesame oil
1bunchkale,any kind, washed, dried and stems removed
2tbspolive oil
salt,to taste
almonds,toasted, for garnish
cilantro leaves,or Thai basil, for garnish
¼cupcurrants,for garnish

Instructions

Dressing:

In a blender, finely chop the ginger and garlic. Add the water, vinegar, miso, soy sauce, honey, olive oil, and sesame oil and blend until smooth.
Preheat the oven to 475 degrees F. Coat a baking dish or baking sheet with nonstick cooking spray. Cut the tofu into 1-inch cubes and thoroughly pat dry with paper towels.
Place the tofu in a bowl and add 3 tablespoons of the miso dressing. Toss to coat and transfer to the baking dish. Bake for 25 to 30 minutes or until golden brown.
Toss with the scallions and an additional 2 tablespoons of the miso dressing. Set aside.
In a large saucepan over high heat, bring 6 cups of salted water to a boil. Add the rice and cook for 25 to 30 minutes or until tender.
Drain in a fine-meshed sieve and transfer to a bowl until ready to use.

Pickle Brine:

In a bowl, stir together the vinegar, 1 teaspoon of the salt, and sugar until the salt and sugar dissolve. Stir in the water.
Place the cauliflower in a bowl and cover with 1 cup of the pickle brine. Let sit at room temperature for about 30 minutes.
With a mallet or heavy pan, gently whack the cucumbers to crack the skin. Cut them in half lengthwise and then into 1-inch pieces.
Sprinkle with the remaining 2 teaspoons of salt. Set a colander over a bowl, add the cucumbers, and allow them to drain for 15 minutes. Discard the liquid in the bowl.
To the now-empty bowl, add the cucumbers. Toss with the remaining pickle brin, soy sauce, and sesame oil.
In a large bowl, toss the kale with the oil. Using your fingers, gently massage the oil into the leaves for about 1 minute. Tear them into bite-size pieces as you work. Sprinkle lightly with salt to taste.

To assemble the bowls:

Divide the rice between four bowls and top with tofu, cauliflower pickles, smashed cucumbers, and kale.
Sprinkle with toasted almonds and currants. Serve with extra dressing on the side.

Nutrition

Calories: 468.50kcal
Fat: 27.43g
Saturated Fat: 3.92g
Monounsaturated Fat: 15.80g
Polyunsaturated Fat: 6.46g
Carbohydrates: 43.88g
Fiber: 5.35g
Sugar: 10.90g
Protein: 14.71g
Sodium: 1292.07mg
Calcium: 472.97mg
Potassium: 655.64mg
Iron: 3.48mg
Vitamin A: 192.64µg
Vitamin C: 55.62mg

One Simple Technique to Elevate Your Black Rice Bowls

When making the tofu, ensure to pat it dry thoroughly before baking. This will help the tofu to absorb the miso dressing better, resulting in a more flavorful dish. Additionally, when massaging the kale, be gentle and take your time. This process helps to break down the tough cell structure, resulting in a softer, more palatable green. Lastly, when assembling your bowls, consider layering the ingredients in a way that presents a variety of colors and textures for an appealing visual presentation.

Time-Saving Tips for Preparing This Recipe

Prep ahead: You can prepare the miso ginger salad dressing, baked tofu, and pickles ahead of time and store them in the refrigerator. This will save you time when assembling the black rice bowls.

Batch cooking: Consider cooking a larger batch of black rice and tofu to use in other recipes throughout the week. This way, you can save time on meal prep for multiple dishes.

Organized workspace: Before you start cooking, make sure to have all your ingredients and cooking tools organized and within reach. This will help streamline the cooking process and save time.

Quick pickles: If you're short on time, consider using store-bought pickles or pickled vegetables instead of making your own from scratch.

Efficient multitasking: While the tofu is baking, you can prepare the rice, kale, or other components of the dish to make the most of your time in the kitchen.

Substitute Ingredients For Black Rice Bowls with Tofu and Veggies Recipe

miso - Substitute with soybean paste: Soybean paste is a good substitute for miso as it has a similar umami flavor and can provide a similar depth of flavor to the dish.
tofu - Substitute with tempeh: Tempeh is a good substitute for tofu as it has a firmer texture and a nuttier flavor, which can add a different dimension to the dish.
black rice - Substitute with wild rice: Wild rice has a similar nutty flavor and chewy texture to black rice, making it a suitable substitute in this recipe.
rice vinegar - Substitute with apple cider vinegar: Apple cider vinegar can be used as a substitute for rice vinegar to add a tangy and slightly sweet flavor to the dressing.
red miso - Substitute with white miso: White miso can be used as a substitute for red miso, providing a milder and slightly sweeter flavor to the dressing.
olive oil - Substitute with avocado oil: Avocado oil can be used as a substitute for olive oil, providing a similar richness and flavor to the dressing.
sesame oil - Substitute with peanut oil: Peanut oil can be used as a substitute for sesame oil, adding a nutty flavor to the dressing.
tofu - Substitute with seitan: Seitan can be used as a substitute for tofu, providing a chewy and meaty texture to the dish.
kale - Substitute with swiss chard: Swiss chard can be used as a substitute for kale, providing a similar earthy flavor and texture to the dish.
almonds - Substitute with cashews: Cashews can be used as a substitute for almonds, providing a creamy and slightly sweet flavor to the dish.
currants - Substitute with raisins: Raisins can be used as a substitute for currants, providing a similar sweet and tart flavor to the dish.

Essential Kitchen Tools for Making Black Rice Bowls

Blender: A blender is essential for making the miso ginger salad dressing. It helps to finely chop the ginger and garlic and blend all the ingredients into a smooth dressing.
Baking dish or baking sheet: You will need a baking dish or baking sheet to bake the tofu. It's important for evenly cooking the tofu cubes and achieving a golden brown finish.
Saucepan: A large saucepan is necessary for cooking the black rice. It allows the rice to cook evenly and ensures it is tender.
Fine meshed sieve: A fine meshed sieve is used to drain the cooked black rice after it's done. It helps to separate the rice from the water.
Bowl: Bowls are used for various purposes in this recipe, such as marinating the tofu, making pickle brine, and tossing the kale with oil.
Colander: A colander is used to drain the smashed cucumber pickles. It helps to remove excess liquid from the cucumbers.
Mallet or heavy pan: A mallet or heavy pan is used to gently whack the cucumbers to crack the skin, which is a step in making the smashed cucumber pickles.
Mixing bowl: A mixing bowl is used for massaging the kale with oil. It allows for even distribution of the oil and seasoning.
Paper towels: Paper towels are used to pat dry the tofu cubes before marinating and baking them. It helps to remove excess moisture from the tofu.
Nonstick cooking spray: Nonstick cooking spray is used to coat the baking dish or baking sheet before baking the tofu. It prevents the tofu from sticking to the surface.
Toaster: A toaster is used to toast the almonds before sprinkling them over the assembled rice bowls. It adds a crunchy texture and enhances the flavor of the dish.

Storing and Freezing Instructions for Black Rice Bowls with Tofish and Veggies

The black rice can be cooked ahead of time and stored in an airtight container in the refrigerator for up to a week. To reheat, simply microwave or steam until heated through.
The baked tofu can be prepared up to three days in advance. Wait to toss with the scallions and additional miso dressing until ready to serve. Store in an airtight container in the refrigerator.
The cauliflower pickles can be stored in their brine, covered, in the refrigerator for up to 1 week. The longer they sit, the more flavorful they become.
The smashed cucumber pickles are best enjoyed within a few hours of preparing, as they tend to get mushy if stored for longer periods. If needed, you can store them in the refrigerator for a short time before serving.
The massaged kale can be prepared a few hours before serving, but it may become wilted if stored for longer periods. It's best to massage the kale just before assembling the bowls.
The miso ginger salad dressing can be made ahead and stored in the refrigerator for at least a week. Give it a good shake or stir before using.
To freeze the components of this dish, you can:
- Freeze the cooked black rice in an airtight container or freezer bag for up to 3 months. Thaw in the refrigerator overnight and reheat before using.
- Freeze the baked tofu (without the scallions and additional dressing) in an airtight container or freezer bag for up to 2 months. Thaw in the refrigerator overnight and reheat in the oven or microwave before tossing with the scallions and dressing.
- The pickles and massaged kale do not freeze well, so it's best to prepare these components fresh when needed.

The Best Way to Reheat Leftover Black Rice Bowls

To reheat leftover black rice bowls with tofish and veggies, start by removing the kale and any other delicate greens or herbs, as they may wilt during the reheating process. Set them aside to be added back later.
If the rice has clumped together, break it up gently with a fork to separate the grains. This will help the rice reheat more evenly.
Place the black rice, tofish, and veggies (except for the kale) in a microwave-safe bowl. Cover the bowl with a damp paper towel to help retain moisture and prevent the rice from drying out.
Microwave the bowl on high power for 1-2 minutes, or until the ingredients are heated through. The exact time will depend on the quantity of leftovers and the power of your microwave. Check the temperature after 1 minute and stir the contents to ensure even heating.
If you prefer to reheat the leftovers on the stovetop, place the black rice, tofish, and veggies in a non-stick skillet or saucepan over medium heat. Add a splash of water or vegetable broth to help steam the ingredients and prevent sticking. Stir occasionally until the food is heated through, about 3-5 minutes.
Once the black rice bowls are heated to your liking, remove them from the microwave or stovetop. Add the reserved kale and any other fresh toppings, such as herbs, nuts, or seeds.
If desired, drizzle some extra miso ginger salad dressing over the reheated bowls to add moisture and refresh the flavors.
Serve the reheated black rice bowls with tofish and veggies immediately, while they are still hot. Enjoy your delicious and healthy meal!

Fascinating Trivia About Black Rice Bowls

Black rice, also known as forbidden rice, is a type of whole grain rice that is rich in antioxidants and fiber. It gets its dark color from the same antioxidants found in blueberries and blackberries. This rice variety is also a good source of iron and vitamin E. Additionally, black rice has a slightly sweet and nutty flavor, making it a unique and flavorful addition to any dish.

Can You Make Black Rice Bowls with Tofish and Veggies on a Budget?

This black rice bowl with tofish and veggies recipe is quite cost-effective for a household. The use of affordable ingredients like tofu, black rice, and seasonal vegetables makes it budget-friendly. The versatility of the recipe allows for ingredient substitutions based on availability, further enhancing its cost-effectiveness. The overall verdict for this recipe is a solid 9, considering its nutritional value, flavor, and affordability. The approximate cost for a household of 4 people is around $20, making it an economical and satisfying meal option.

Is This Black Rice Bowl Recipe Healthy or Unhealthy?

This black rice bowl recipe is a nutritious and well-balanced meal, packed with healthy ingredients. The black rice provides complex carbohydrates and fiber, while the tofu offers a good source of plant-based protein. The recipe also includes a variety of vegetables, such as cauliflower, cucumbers, and kale, which are rich in vitamins, minerals, and antioxidants. The miso ginger dressing adds flavor without relying on excessive amounts of salt or unhealthy fats.

To further enhance the nutritional value of this recipe, consider the following suggestions:

Increase the portion of vegetables to boost the fiber content and provide a greater variety of micronutrients
Opt for low-sodium soy sauce to reduce the overall sodium content of the dish
Include a wider range of colorful vegetables, such as red bell peppers or purple cabbage, to increase the antioxidant content
Experiment with different types of nuts and seeds, like pumpkin seeds or walnuts, to add healthy fats and additional protein
Consider using a variety of whole grains, such as quinoa or brown rice, to provide a diverse range of nutrients and textures

Our Editor's Honest Opinion on Black Rice Bowls with Tofish and Veggies

As a culinary expert, I find this black rice bowl with tofish and veggies recipe to be a delightful and innovative dish. The combination of flavors and textures, from the miso ginger dressing to the baked tofu and pickled vegetables, creates a harmonious and satisfying meal. The use of forbidden rice adds a unique twist, and the incorporation of various techniques, such as massaging the kale and pickling the vegetables, showcases culinary skill. Overall, this recipe offers a refreshing and wholesome take on a plant-based bowl, perfect for those seeking a nourishing and flavorful meal.

Enhance Your Black Rice Bowls with Tofu and Veggies Recipe with These Unique Side Dishes:

Roasted Garlic Mashed Potatoes: Creamy mashed potatoes with a hint of roasted garlic, perfect for pairing with the black rice bowls.

Grilled Asparagus with Lemon Zest: Tender asparagus grilled to perfection and finished with a sprinkle of fresh lemon zest, a delightful accompaniment to the tofish and veggies.

Balsamic Glazed Brussels Sprouts: Crispy Brussels sprouts drizzled with a sweet and tangy balsamic glaze, adding a burst of flavor to the black rice bowls.

Delicious Alternatives to Black Rice Bowls with Tofish and Veggies

Spicy Thai Basil Chicken: This recipe is a flavorful and spicy stir-fry dish that combines tender chicken with fresh Thai basil and aromatic spices. It's a perfect dish for those who love a little heat in their meals.

Mango Avocado Salsa: This refreshing salsa is a perfect combination of sweet and creamy mango, creamy avocado, tangy lime, and spicy jalapeno. It's a great accompaniment to grilled fish or chicken, or simply enjoyed with some tortilla chips.

Butternut Squash Soup: This creamy and comforting soup is made with roasted butternut squash, aromatic spices, and a touch of cream. It's the perfect dish for a cozy night in during the fall or winter months.

Ideal Appetizer and Dessert Combinations for Black Rice Bowls

Appetizers:

Savory Stuffed Mushrooms: Create a savory and indulgent appetizer by stuffing large mushrooms with a flavorful mixture of herbs, cheese, and breadcrumbs. Bake until golden and serve hot for a delicious start to any meal.

Crispy Zucchini Fritters: Whip up a batch of crispy zucchini fritters for a light and satisfying appetizer. Shred fresh zucchini, mix with herbs and spices, and pan-fry until golden brown. Serve with a side of tangy dipping sauce for a crowd-pleasing starter.

Desserts:

Chocolate Lava Cake: Indulge in a decadent, rich chocolate lava cake that oozes with molten chocolate when you dig your fork into it. Pair it with a scoop of creamy vanilla ice cream for the perfect balance of warm and cold textures.

Strawberry Cheesecake: Create a luscious and creamy strawberry cheesecake with a buttery graham cracker crust. Top it with fresh, juicy strawberries and a drizzle of strawberry sauce for a burst of fruity flavor in every bite.

Why trust this Black Rice Bowls with Tofu and Veggies Recipe:

This recipe offers a delightful fusion of flavors and textures, ensuring a satisfying and wholesome meal. The miso ginger salad dressing infuses a burst of umami, complementing the crispy baked tofu and the nutty aroma of black rice. The addition of pickled cauliflower and smashed cucumber pickles introduces a refreshing tanginess, while the massaged kale adds a delightful crunch. With carefully curated ingredients and detailed instructions, this recipe promises a harmonious blend of Asian-inspired cuisine and nourishing elements, making it a trustworthy choice for a delightful culinary experience.

Want to share your experience making Black Rice Bowls with Tofu and Veggies or discuss the recipe further? Join the conversation in the Recipe Sharing forum!

FAQ:

What is black rice and where can I find it?

Black rice, also known as forbidden rice, is a type of rice that has a dark purplish-black color and a slightly nutty flavor. It is often found in the rice or grains section of well-stocked grocery stores, health food stores, or specialty food markets. You can also find it online or at Asian grocery stores.

Can I prepare any of the components in advance?

Yes, you can prepare several components in advance to save time. The miso ginger salad dressing, baked tofu, rice, and pickles can all be made ahead of time and stored in the refrigerator for a few days. This makes it convenient for assembling the black rice bowls when you're ready to enjoy them.

Can I substitute the tofu with another protein?

Absolutely! If you're not a fan of tofu, you can easily swap it out for another protein such as grilled chicken, shrimp, or even tempeh. The key is to season and cook the protein to your liking before adding it to the black rice bowls.

I'm not a fan of kale. Can I use a different leafy green?

Of course! If kale isn't your favorite, you can substitute it with other leafy greens like spinach, arugula, or even thinly sliced cabbage. Feel free to customize the black rice bowls with your preferred greens to suit your taste.

How long will the miso ginger salad dressing keep in the refrigerator?

The miso ginger salad dressing can be stored in an airtight container in the refrigerator for up to a week. This allows you to make a larger batch and use it for other salads or as a flavorful marinade for other dishes.