Mediterranean Rice Bake with Tofu
This dump & bake recipe features Mediterranean-inspired flavors, fresh veggies, and balsamic marinated tofu.
Servings: 5 servings
Calories: 377kcal
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.
Nutrition
Calories: 377kcal | Carbohydrates: 52g | Protein: 15g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 20mg | Sodium: 556mg | Potassium: 597mg | Fiber: 4g | Sugar: 8g | Vitamin A: 978IU | Vitamin C: 35mg | Calcium: 187mg | Iron: 2mg
