Sautéed Tofu with Garlic Spinach and Brown Rice

By AislePrompt Editorial · Published 2026-04-28 · Updated 2026-04-28

A nourishing vegan dish featuring crispy sautéed tofu paired with garlic-infused spinach and nutty brown rice for a wholesome, balanced meal. This Asian-inspired healthy bowl recipe (vegan, gluten free), ready in about 60 minutes, pairs extra firm tofu, brown rice, water for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 14 oz block, pressed and cut into 1-inch cubes extra firm tofu
• 1 cup brown rice
• 2 1/2 cups water
• 3 tbsp, divided olive oil
• 4 cloves minced garlic cloves
• 6 cups, washed and dried fresh spinach
• 2 tbsp low sodium soy sauce
• 1 tbsp fresh lemon juice
• 1/4 tsp ground black pepper
• 1 tbsp toasted sesame seeds

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Instructions

1. Step 1: Rinse 1 cup brown rice under cold water and combine with 2 1/2 cups water in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 45 minutes until water is absorbed and rice is tender.
2. Step 2: While rice cooks, heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat. Add 14 oz pressed and cubed extra firm tofu and cook for 8-10 minutes, turning occasionally until all sides are golden and crispy. Remove tofu and set aside.
3. Step 3: In the same skillet, add 1 tbsp olive oil and 4 minced garlic cloves. Sauté for 30 seconds until fragrant, then add 6 cups fresh spinach. Cook, stirring frequently, for 2-3 minutes until spinach is wilted.
4. Step 4: Return tofu to the skillet with spinach. Add 2 tbsp low sodium soy sauce, 1 tbsp fresh lemon juice, and 1/4 tsp ground black pepper. Toss gently to combine and heat through for 2 minutes.
5. Step 5: Serve the sautéed tofu and garlic spinach over the cooked brown rice, garnished with 1 tbsp toasted sesame seeds for a satisfying vegan meal.