Looking for a bold, plant-powered meal that’s both satisfying and packed with protein? This Forbidden Rice Protein Bowl combines nutty black rice, vibrant edamame, sweet bell peppers, and golden cubes of roasted tofu. A drizzle of savory peanut sauce brings it all together, creating a delicious, balanced bowl that’s perfect for lunch, dinner, or meal prep. Whether you’re new to plant-based eating or a seasoned pro, this bowl is sure to become a staple in your kitchen.
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Ingredients
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The Bowl
- Black rice, 1 cup uncooked
- Edamame, 1½ cups shelled (thawed if frozen)
- Bell pepper, 1 medium, diced (red or orange)
- Extra-firm tofu, 1 block pressed and cubed (14–16 oz)
- Baby arugula, 2 cups
- Cucumber, ½-1 cup thinly sliced
- Snap peas, ½-1 cup, halved
- Cilantro, chopped
- Chopped peanuts or cashews, ¼ cup (optional)
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Tofu Marinade
- Low-sodium soy sauce or tamari, 1½ Tbsp
- Rice vinegar or lime juice, 1 Tbsp
- Maple syrup, 1 Tbsp
- Toasted sesame oil, 1 tsp
- Garlic, 1 clove, grated
- Fresh ginger, 1 tsp grated
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Peanut Sauce
- Creamy peanut butter, 3 Tbsp
- Low-sodium soy sauce or tamari, 1½ Tbsp
- Maple syrup or agave, 1 Tbsp
- Rice vinegar, 1 Tbsp
- Toasted sesame oil, 1 tsp
- Lime juice, 1–2 tsp (to taste)
- Warm water, 1–2 Tbsp (to thin)
Instructions
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The Bowl
- Get your black rice started by rinsing and cooking it (usually 2 cups water per 1 cup rice, simmered until tender but slightly chewy). Swap in vegetable broth or coconut milk for more flavor. Set aside to cool slightly.
- Preheat the oven to 400°F (200°C).
- Place both blocks of tofu on a sheet pan and cover them with a cutting board, then add something heavy on top, like a cast-iron pan. This way, your tofu will be pressed while you make your marinade.
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Tofu Marinade
- In a bowl, whisk together soy sauce, rice vinegar, maple syrup, sesame oil, garlic, and ginger. Drain the water from the pan and give the tofu blocks a final press with your hands.
- Cube the tofu and add it to the marinade, tossing to coat. Let marinate for at least 20 minutes. Keep these ingredients handy for your next step!
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Peanut Sauce
- While tofu is marinating, whisk together peanut butter, soy sauce, maple syrup, rice vinegar, sesame oil, lime juice in a small bowl.
- Add enough warm water to reach a pourable consistency. Adjust to taste.
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Finishing Touches
- Spread tofu on a parchment-lined baking sheet and bake for 25–30 minutes, flipping halfway through, until golden and slightly crispy.
- Chop your veggies while the tofu is roasting. Remove the lid from the rice to let it cool.
- In a large bowl, combine the cooked black rice, edamame, bell peppers, arugula, cucumbers, and snap peas. Toss gently, then top with roasted tofu. Sprinkle with cilantro and any extras.
- Divide among bowls and add a generous drizzle of peanut sauce. So good!
What's in this meal?
Whole Grains · Legumes · Leafy Greens · Other Veggies · Spices
Fiber: 9-13g
|Protein: 32-35g
|Plant variety: 11
Nutrition info is approximate and based on common whole food ingredients. It depends on your ingredient choices and add-ins, so use it as a general guide—not a strict count. Focus on variety, fiber, and flavor, not perfection.
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Why This Recipe Works
- Protein-Packed Goodness: Combines black rice, edamame, and roasted tofu for a complete plant-based protein boost.
- Satisfying & Flavorful: Balanced with earthy rice, crunchy veggies, and a creamy peanut sauce that ties everything together.
- Flexible Ingredients: Easily swap in spinach, broccoli, chickpeas, or tempeh based on what’s on hand.
- Meal Prep-Friendly: Roast extra tofu and rice to build bowls throughout the week.
- Eco-Friendly Choice: Highlights plant-based protein that’s better for the planet compared to meat-heavy meals.
Swap It + Smart Tips
Make this Forbidden Rice Protein Bowl your own by swapping or adding ingredients based on what you have on hand. Don’t have snap peas? Use steamed broccoli or shredded carrots for crunch. Prefer a different green? Try baby spinach instead of arugula. For extra protein, add chickpeas or tempeh. And if you’re short on time, use pre-cooked rice to speed up prep. These simple swaps keep your Forbidden Rice Protein Bowl both convenient and delicious.
Pro Tip
Roast two blocks of tofu at once and maybe even double the rice so you can meal prep for the week or feed a hungry crowd. This trick doubles your protein output without doubling your time in the kitchen, making the Forbidden Rice Protein Bowl perfect for meal planners and busy nights alike. If you double the tofu, remember to double the marinade! And while you’re at – double to peanut sauce to keep on hand. Yum!
Why It Matters
For You:
The Forbidden Rice Protein Bowl delivers a delicious balance of plant-based protein, fiber, and healthy fats, supporting your health and keeping you full and energized. Choosing this protein-packed bowl helps you reach your wellness goals while exploring new flavors and ingredients.
For the Planet:
By choosing a plant-powered meal like the Forbidden Rice Protein Bowl, you’re reducing your environmental impact compared to traditional meat-based dishes. Black rice, edamame, and tofu require fewer resources to produce and help shrink your carbon footprint—one satisfying bite at a time.
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