Bring the vibrant flavors of the Mediterranean to your table with this Mediterranean Veggie Rice Bowl. A nourishing blend of tender asparagus, juicy cherry tomatoes, and fresh greens are layered over fluffy basmati rice, then topped with briny olives and hearty balsamic-roasted tofu. The result is a colorful, satisfying bowl that balances savory, tangy, and fresh notes in every bite. Packed with plant-based protein, wholesome grains, and crisp vegetables, it’s a simple yet elegant meal that works just as well for a weeknight dinner as it does for meal prep lunches.
The Mediterranean Veggie Rice Bowl is a wholesome, plant-forward dish that layers simple ingredients into a balanced and flavorful meal. Fluffy basmati rice sets the stage for a rainbow of vegetables: crisp-tender asparagus, sweet cherry tomatoes, and nutrient-packed greens. Briny olives add a salty bite that contrasts beautifully with the tangy depth of balsamic-roasted tofu. Together, the flavors create a satisfying balance of fresh, savory, and slightly sweet — all with the vibrant flair of Mediterranean cooking.
Ingredient Notes for Mediterranean Veggie Rice Bowl
- Asparagus: Tender and slightly earthy, asparagus brings freshness and a delicate crunch. It’s rich in folate, vitamin K, and antioxidants that support circulation and overall vitality.
- Cherry Tomatoes: Juicy bursts of sweetness and acidity that brighten the bowl. They’re high in vitamin C, lycopene, and other compounds that promote heart and skin health.
- Olives: Briny, salty, and deeply flavorful, olives are a signature Mediterranean ingredient. They’re rich in healthy monounsaturated fats and antioxidants that support heart and brain health. Use your favorite or a mix of two or three.
- Spinach or Kale: Fresh leafy greens add a nutrient-dense green base packed with iron, calcium, and vitamin A for energy, bone health, and immune support.
- Basmati Rice: Fragrant and fluffy, this long-grain rice provides a light yet satisfying foundation. It’s lower on the glycemic index than many other rice varieties, offering steady energy release.
- Balsamic Baked Tofu: The protein-packed star of the dish, tofu soaks up the tangy-sweet richness of balsamic vinegar while crisping in the oven or air fryer. It adds both substance and a savory-sweet depth that ties all the elements together.
Preparation Notes
- Cook the Rice First: Start with the basmati rice, as it takes the longest. For extra flavor, cook it in vegetable broth instead of water. You can also try the oven-baked method inspired by Madhur Jaffrey’s technique.
- Roast the Tofu Properly: Press the tofu to remove excess moisture before marinating. You can bake in the oven or in the air fryer.
- Greens Tip: Add the spinach or kale at the very end — either stir it into the warm rice to wilt slightly or keep it fresh as a base layer under the rice.
Serving Notes
- Finishing Touches: Drizzle with a little extra balsamic glaze, olive oil, or a squeeze of fresh lemon for brightness. A sprinkle of fresh herbs like parsley or basil elevates the flavors.
- Meal Prep Friendly: Store the components separately in airtight containers for up to 3–4 days, then assemble just before serving to keep everything fresh.
- Flexible Presentation: Serve warm for comfort, or let it cool and enjoy as a refreshing grain salad-style bowl.
Try This Dish With:
Mediterranean Veggie Rice Bowl
Course: DinnerDifficulty: Easy4
servings30
minutes35
minutesIngredients
1 cup basmati rice
1 bunch of asparagus, trimmed and chopped into 1-inch pieces
1 cup cherry tomatoes
2 cups spinach or kale
2 garlic cloves, minced
Baked Tofu (see below)
1/4 cup mixed, chopped olives
2 tbsp olive oil
S&P to taste
1/2 tsp thyme
1/2 tsp onion powder
Parsley for garnish (optional)
Feta cheese (optional)
- Balsamic Baked Tofu
1/2 block tofu, cut in half and pressed, then cut into strips
1/3 cup olive oil
1/2 cup balsamic vinegar
1 tbsp dijon mustard
1tbsp agave or maple syrup
1/2 tsp salt
1/4 tsp black pepper
Directions
- Cook rice according to package directions.
- Preheat oven to 400 degrees.
- Press the tofu and make the marinade for Balsamic Baked Tofu. Place all of the marinade ingredients in a small jar and shake well.
- Place the tofu in an oven-safe dish, spread out as much as possible. Pour 3/4 of the marinade over the tofu. Bake for 35 minutes. When done, pour the remaining marinade over the tofu and allow to cool slightly.
- Heat a small amount of oil in a skillet. Add the asparagus pieces and stir. Place a lid on the asparagus for 3 minutes. This will ensure that the asparagus cooks properly through. Remove the lid and add salt, pepper, thyme, onion powder and minced garlic. Stir.
- Add the cherry tomatoes and cook for another 6-8 minutes until the asparagus is cooked through and the tomatoes are soft and easily release their juices.
- Add the greens and olives and cook until the greens start to wilt.
- Combine the skillet contents, rice and tofu. Mix well.
- Sprinkle with parsely and feta cheese if desired.
