Baked Tofu Donburi

Baked Tofu Donburi is a wholesome Japanese rice bowl featuring marinated baked tofu atop a bed of fluffy rice, garnished with vibrant vegetables and a savory sauce. This high-protein dish is both satisfying and nutritious, perfect for a hearty meal.

Ingredients

• Firm tofu - 400 grams
• Cooked brown rice - 200 grams
• Soy sauce - 3 tablespoons
• Mirin - 1 tablespoon
• Sesame oil - 1 tablespoon
• Honey or maple syrup - 1 tablespoon
• Garlic, minced - 2 cloves
• Ginger, grated - 1 teaspoon
• Green onions, chopped - 2 tablespoons
• Carrot, julienned - 1 medium
• Broccoli florets - 100 grams
• Sesame seeds - 1 tablespoon
• Salt - to taste
• Pepper - to taste

Steps

1. Preheat the oven to 200°C (400°F).
2. Drain the tofu and press it for about 15 minutes to remove excess moisture.
3. Cut the tofu into 2 cm cubes and place them in a bowl.
4. In a separate bowl, whisk together soy sauce, mirin, sesame oil, honey, minced garlic, and grated ginger.
5. Pour the marinade over the tofu cubes and let them marinate for at least 10 minutes.
6. Line a baking tray with parchment paper and arrange the marinated tofu in a single layer.
7. Bake the tofu in the preheated oven for 25-30 minutes, turning halfway through until golden and crispy.
8. While the tofu is baking, cook the brown rice according to package instructions.
9. In a steamer or pot, steam the broccoli florets and julienned carrot until tender, about 5-7 minutes.
10. Once the tofu is done, assemble the donburi by placing a scoop of brown rice in each bowl, topping it with baked tofu, steamed vegetables, and garnishing with green onions and sesame seeds.
11. Season with salt and pepper to taste before serving.

Nutrition

• Calories: 480
• Protein: 25 g
• Carbs: 65 g
• Fiber: 8 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein from tofu.
• Rich in fiber from brown rice and vegetables.

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