Wild rice bowl with seared Brussels sprouts, winter squash, and tofu is cold-weather comfort with crunch. Halved sprouts and cubes of kabocha or butternut caramelize in olive oil, Baked Seasoned Tofu brings the protein, and fresh mint keeps it from getting too serious. Forty minutes, two big bowls.
There are some smells that just pull you into the kitchen, and the scent of Brussels sprouts and winter squash caramelizing in a hot pan is one of them. The crispy-charred edges and tender centers are so irresistible, it’s a challenge not to eat them straight from the skillet! But if you can muster the patience, they form the heart of a truly spectacular grain bowl. Paired with nutty wild rice and savory baked tofu, this simple medley transforms into a deeply satisfying and wholesome meal perfect for any night of the week.
Ingredients
• 1 recipe Baked Seasoned Tofu, with its marinade
• 4 to 6 tablespoons (90 ml / 3 fl oz) extra virgin olive oil, divided
• 1/2 pound / 225g (7.9 oz) Brussels sprouts, trimmed and halved lengthwise
• Salt and freshly ground black pepper, to taste
• 1 pound / 450g (15.9 oz) winter squash, such as kabocha or butternut, peeled, seeded, and cut into 1/4-inch thick slices
• 2 to 3 tablespoons fresh mint, chopped
• 1 cup (240 ml) wild rice, cooked according to package directions
Instructions
1. Preheat your oven to 250°F / 120°C. Place the baked seasoned tofu and its marinade into a baking dish and place it in the oven to warm gently while you prepare the vegetables.
2. Heat 2 tablespoons (30 ml / 1 fl oz) of olive oil in a large, heavy skillet (cast iron is ideal) over medium-high heat. A quick tip: turn on your exhaust fan now to avoid a smoky kitchen! Once the oil is shimmering, carefully place the Brussels sprouts cut-side down in a single layer. Sear for 2 to 3 minutes until deeply browned, then flip and cook for another 3 to 5 minutes until tender and charred in spots. Transfer to a baking sheet, season with salt and pepper, and place in the warm oven.
3. Add another 2 tablespoons (30 ml / 1 fl oz) of oil to the same skillet. Arrange the squash slices in a single layer and cook for about 3 minutes per side, until golden brown and tender. Work in batches if necessary, adding more oil as needed. Season with salt and pepper and add the cooked squash to the baking sheet with the Brussels sprouts. Sprinkle the chopped fresh mint over all the warm vegetables.
4. To serve, slice the warm tofu into strips. Divide the cooked wild rice among your bowls and drizzle a little of the reserved tofu marinade over it. Top generously with the seared Brussels sprouts and squash, arrange the tofu strips on top, and enjoy immediately.
Nutritional Information
• Nutritional Highlights
• High in Fiber: Wild rice, Brussels sprouts, and squash provide excellent dietary fiber for digestive health.
• Plant-Based Protein: Tofu offers a complete protein, making this a satisfying and muscle-supporting meal.
• Rich in Vitamins: Loaded with Vitamin C and K from Brussels sprouts and a fantastic source of Vitamin A from the winter squash.
Pro Tips
• For the best sear and caramelization, use a cast-iron skillet and ensure it’s properly preheated before adding the vegetables.
• Don’t overcrowd the pan. Cook vegetables in a single layer, working in batches if needed, to ensure they sear rather than steam.
• Turn on your exhaust fan before you start searing the Brussels sprouts; the oil gets very hot and can set off a smoke alarm.
• Meal prep by cooking the wild rice and baking the tofu ahead of time. Both can be stored in the refrigerator for up to 3 days.
FAQ
Q: Can I substitute the tofu for another protein
A: Absolutely. For a soy-free option, substitute the tofu with one cup of cooked chickpeas or lentils. Toss them with a bit of the marinade and warm them through. Tempeh is another excellent high-protein vegetarian alternative that sears beautifully.
Q: What other grains work well in this bowl
A: While wild rice adds a lovely nutty flavor, this recipe is very flexible. Quinoa is a great gluten-free, high-protein choice. Farro offers a delightful chewy texture, and simple brown rice works perfectly as a wholesome base.
Q: How should I store leftovers for meal prep
A: For the best texture, store the components separately in airtight containers in the refrigerator for up to 3 days. Keep the wild rice, the seared vegetables, and the tofu in their own containers. Reheat gently and assemble your bowl just before eating.
Q: Is this grain bowl recipe vegan
A: Yes, this recipe is naturally vegan as written. It uses all plant-based ingredients, including tofu, vegetables, wild rice, and olive oil. Just ensure the ‘Baked Seasoned Tofu’ recipe you use is also vegan.
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Wild Rice Bowl with Seared Brussels Sprouts, Winter Squash, and Tofu
Ingredients
Method
- Preheat your oven to 250°F / 120°C.
- Place the baked seasoned tofu and its marinade into a baking dish and place it in the oven to warm gently while you prepare the vegetables.
- Heat 2 tablespoons (30 ml / 1 fl oz) of olive oil in a large, heavy skillet (cast iron is ideal) over medium-high heat. A quick tip: turn on your exhaust fan now to avoid a smoky kitchen!
- Once the oil is shimmering, carefully place the Brussels sprouts cut-side down in a single layer.
- Sear for 2 to 3 minutes until deeply browned, then flip and cook for another 3 to 5 minutes until tender and charred in spots.
- Transfer to a baking sheet, season with salt and pepper, and place in the warm oven.
- Add another 2 tablespoons (30 ml / 1 fl oz) of oil to the same skillet.
- Arrange the squash slices in a single layer and cook for about 3 minutes per side, until golden brown and tender.
- Work in batches if necessary, adding more oil as needed.
- Season with salt and pepper and add the cooked squash to the baking sheet with the Brussels sprouts.
- Sprinkle the chopped fresh mint over all the warm vegetables.
- To serve, slice the warm tofu into strips.
- Divide the cooked wild rice among your bowls and drizzle a little of the reserved tofu marinade over it.
- Top generously with the seared Brussels sprouts and squash, arrange the tofu strips on top, and enjoy immediately.
- Don't overcrowd the pan.
- Cook vegetables in a single layer, working in batches if needed, to ensure they sear rather than steam.
- Turn on your exhaust fan before you start searing the Brussels sprouts; the oil gets very hot and can set off a smoke alarm.
