Balsamic-marinated tofu is paired with Mediterranean flavors in this easy tofu rice bake. Made with fresh veggies and pan-fried tofu, this dump & bake casserole is a fantastic addition to your weeknight meal rotation!
Despite having many vegetarian casseroles on my blog, plenty of which are dump & bake recipes, this is my first tofu-based casserole! And it is sure worth the wait.
This tofu rice bake is a combination of balsamic-marinated tofu, pan-fried veggies, and oven-baked rice. Like my pesto rice bake and rice and bean casserole, the rice cooks directly in the oven.
The result is a balanced vegetarian dinner that's filled with Mediterranean-inspired flavors and rice with crispy edges!
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Recipe features
- Dump & bake: This is a more hands-on recipe than some of my other dump & bake casseroles, but it's worth it. The balsamic tofu crisps up on the stove, and the zucchini, tomatoes, and shallot add an extra layer of flavor to the rice bake.
- Mediterannean-inspired: The backbone of this rice bake is fresh veggies, balsamic vinegar, olive oil, lemons, and feta, all of which are classically Mediterranean flavors. As a result, the casserole is chockfull of the nutritious antioxidants and healthy fats that the Mediterranean diet is known for.
- Versatile: There are a lot of ways to make this recipe your own. The tofu can be marinated overnight, the veggies can be swapped out, or you can make the casserole dairy-free with vegan feta.
If you're looking for a lower-prep casserole with similar flavors, you might like this veggie rice casserole instead.
Ingredients
- Tofu: Choose firm, extra-firm, or super firm. I recommend pressing the tofu to remove excess water. This allows the tofu to really soak up the balsamic marinade.
- White rice: Choose medium or long grain white rice. I have not tested this recipe with basmati rice but it should work.
- Balsamic vinegar: This is one of the key ingredients in the recipe, so I recommend choosing a higher quality balsamic if able, instead of the cheapest one on the shelf.
- Olive oil: Can be replaced with avocado oil or canola oil, as needed.
- Veggies: Zucchini, grape or cherry tomatoes, and shallot are sauteed until golden. Feel free to add extra veggies or use swaps like yellow squash, regular tomatoes, or sweet onion.
- Feta: Adds saltiness and flavor. Replace with vegan feta to make the bake dairy-free.
- Herbs: Oregano, basil, and parsley add herby flavor to the rice bake. If you have fresh herbs on hand, I highly recommend using them! Use 1 tablespoon fresh chopped herb in place of 1 teaspoon dry herb.
Step-by-step instructions
Before you begin: Press the tofu for at least 10 minutes using either a tofu press or by weighing down the tofu with a heavy skillet or cans of beans.
- Cube the tofu into ½-inch pieces. Whisk the balsamic marinade together in a bowl (balsamic vinegar, lemon juice, olive oil, herbs.) Add the tofu, tossing to coat. Marinate for at least 15 minutes or up to 24 hours. Prepare the vegetables while the tofu marinates.
- Heat a large oven-safe skillet over medium heat. Drizzle with olive oil. Once hot, add the veggies, salt, and tofu without the marinade. Reserve the marinade, we will use it later. Saute until the tofu is golden and the vegetables are softened, about 8 minutes.
- Add the garlic, sauteing another 2 to 3 minutes, until aromatic. Deglaze the pan with the reserved marinade, stirring to remove any stuck-on bits.
- Pour in the vegetable broth. Bring to a rapid simmer over medium-high heat. Once simmering, stir in the rinsed rice.
- Cover tightly with a lid or foil and bake at 375F for 25 minutes, or until the rice is cooked. Remove from the oven and top with feta and sliced lemons.
- Bake, uncovered, for an additional 10 minutes, or until the feta is melted and the edges of the rice are crispy. Serve garnished with parsley and additional freshly ground black pepper.
FAQ
Brown rice does not work as a direct swap because it requires additional liquid and cooking time. Check out my taco casserole if you're looking for a vegetarian dump & bake recipe that uses brown rice.
Yes, quinoa works as a direct swap with white rice. In fact, I use this swap all the time (for example, I have a quinoa pesto bake and a rice pesto bake which are similar to each other.) Another option is to check out my balsamic tofu sheet pan meal, which uses quinoa and has similar flavors.
This recipe works with an oven-safe skillet or baking dish (such as this braising pan or a 12-inch cast iron skillet) or with a skillet and a baking dish. I recommend using a 9x13-inch baking dish, which is what I find works best for dump & bake casseroles. Cover tightly with foil or a lid.
How to make in advance
The tofu can be pressed and marinated up to 24 hours in advance. Note that the longer the tofu is pressed and the longer it marinates, there is less marinade leftover to add to the rice bake.
This is fine, as it just means the tofu is more flavorful, but I want to make note of it in case you're concerned about the small amount of marinade left.
The vegetables, including the tofu, can be sauteed up to 24 hours in advance. There is a lot of flavor in the pan after sauteeing the vegetables, so I recommend refrigerating the veggies directly in the pan, if able.
Storage tips
- Storage: The tofu rice bake is best within 3 to 4 days. Keep leftovers refrigerated in a closed container.
- Freezing: I have not tried freezing this recipe. Based on experience with past rice casseroles and tofu recipes, I imagine the recipe will freeze well either as an entire casserole or as individual portions.
- Reheating: Reheats quickly in the microwave. To reheat the entire casserole in the oven, cover it with foil or a lid then bake at 325F for 15-20 minutes, until heated through.
More dump & bake casseroles
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Recipe
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Mediterranean Rice Bake with Tofu
Equipment
- oven safe skillet optional
- 9x13 inch baking dish use if you don't have an oven-safe skillet
Ingredients
Balsamic Tofu
- 14 ounce block extra firm tofu drained
- ¼ cup balsamic vinegar
- 2 tablespoons lemon juice from one lemon
- 1 tablespoon olive oil
- 1 teaspoon dry oregano
- 1 teaspoon dry basil
- 1 teaspoon dry parsley
- ¼ teaspoon black pepper
- ¼ teaspoon kosher salt
Rice Bake
- 1 medium zucchini
- 1 pint grape tomatoes cherry tomatoes also work
- 1 medium shallot
- 3 cloves garlic
- 1 tablespoon olive oil
- ¼ teaspoon kosher salt
- 1 ¾ cup vegetable broth
- 1 ¼ cup long grain white rice rinse well
- 4 ounces feta
- 1 small lemon sliced into wedges
- fresh chopped parsley for serving
- freshly ground black pepper to taste
Instructions
Balsamic Tofu
- Press the tofu for at least 10 minutes using either a tofu press or by weighing it down with a heavy skillet. After pressing, cube the tofu into ½-inch pieces.
- Whisk the balsamic marinade together in a small bowl: balsamic vinegar, lemon juice, olive oil, oregano, basil, parsley, black pepper ¼ teaspoon salt. Add the cubed tofu, tossing to coat.
- Marinate for at least 15 minutes or up to 24 hours. Reserve the tofu marinade.
Rice Bake
- Preheat the oven to 375F.
- While the tofu marinates, prepare the other ingredients. Slice the zucchini into half moons, slice the grape tomatoes in half, chop the shallot, and mince the garlic.
- Heat a large oven-safe skillet over medium heat. (See notes if you don't have an oven-safe skillet) Drizzle with olive oil. Once hot, add the zucchini, tomatoes, shallot, and ¼ teaspoon salt. Add the tofu without the marinade but make sure to reserve the marinade, we will use it later.
- Saute until the tofu is golden and the vegetables are softened, about 8 minutes.
- Add the garlic, sauteeing another 2 to 3 minutes, until aromatic. Deglaze the pan with the reserved marinade, stirring to remove any stuck-on bits.
- Pour in the vegetable broth. Bring to a rapid simmer over medium-high heat. Once simmering, stir in the rinsed rice.
- Cover tightly with a lid or foil and bake at 375F for 25 minutes, or until the rice is cooked through. Add 5 minutes to the bake time, as needed.
- Remove from the oven and top with crumbled feta and lemon slices. Bake, uncovered, for an additional 10 minutes, or until the feta is melted.
- Serve garnished with parsley and additional freshly ground black pepper.
Video
Notes
- Tofu: Works with firm, extra firm, or super firm tofu.
- Baking dish: This recipe works with an oven-safe skillet or baking dish (such as this braising pan or a 12-inch cast iron skillet) or with a skillet and a baking dish. If using a casserole dish, recommend using a 9x13-inch baking dish, which is what I find works best for dump & bake casseroles. Follow the instructions up to step 6, then carefully transfer everything to the baking dish.
- Quinoa works as a direct swap in place of white rice. Brown rice does not work as a direct swap because it requires additional liquid and cooking time.
- The tofu can be prepared up to 24 hours in advance. The vegetables can be sauteed a day in advance as well, but there is a lot of flavor in the pan after sauteeing the vegetables, so I recommend refrigerating the veggies directly in the pan, if able.
Christin says
Hello! Could I make this recipe work if I were to make the rice in my rice cooker instead?
Cassidy Reeser says
Yes, I would just omit the broth and add the rice to the pan once the tofu and veggies are sauteed.
Emma says
This is a really good recipe. I like adding artichokes and one time I added extra squash.
Cassidy Reeser says
Artichokes sound like a fantastic addition. Thanks for the review!