This vibrant dish brings together the delicate, golden textures of grilled tofu layered atop fluffy aromatic rice and tender steamed carrots. Finished with a bright, herbaceous green pesto, it’s a perfect blend of fresh, wholesome flavors ideal for light lunch or dinner.
Whether you are a long-time tofu lover or new to plant-based meals, this recipe showcases simple techniques and bold tastes that highlight tofu’s versatility while keeping the dish nutritious and satisfying. The fresh pesto adds a zesty lift that perfectly balances the earthy carrots and soft rice.
- The tofu is gently seasoned and grilled to a golden perfection, enhancing its natural texture.
- The green pesto sauce provides fresh herbal brightness that lifts every bite.
- The combination of fluffy rice and sweet carrots makes a hearty but light base.
- This meal is naturally vegan-friendly and can easily be adapted to various dietary preferences.
Ingredients
- Firm Tofu (14 oz / 400g): Pressed and sliced into rectangles to ensure it grills evenly while staying tender inside.
- Olive Oil (1 tablespoon): Used to brush the tofu for a golden sear and to add richness to the pesto.
- Soy Sauce (1 tablespoon): Adds savory depth and umami flavor to the tofu marinade.
- Garlic Powder (½ teaspoon): Gives a mild garlic punch to the tofu, enhancing its taste without overpowering.
- Black Pepper (½ teaspoon): Freshly cracked to add gentle heat and aromatic complexity.
- Cooked Jasmine or Basmati Rice (1½ cups): Provides a fluffy, fragrant base that complements the tofu and pesto beautifully.
- Large Carrots (3, peeled & sliced lengthwise): Steamed to tender crispness while maintaining bright color and natural sweetness.
- Salt (½ teaspoon): Lightly seasons the steamed carrots to enhance their natural flavor.
- Fresh Basil Leaves (2 cups): The centerpiece of the pesto, offering vibrant aroma and color.
- Parmesan Cheese or Nutritional Yeast (¼ cup): Adds umami and creaminess to the pesto, with a vegan alternative available.
- Pine Nuts or Walnuts (¼ cup): Provides a buttery texture and subtle nutty flavor to the sauce.
- Garlic Clove (1): Imparts sharpness and depth to the smooth green pesto.
- Lemon Juice (1 tablespoon): Brightens the pesto with fresh acidity, balancing the richness of nuts and cheese.
Instructions
- Cook the Rice
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Start by cooking jasmine or basmati rice according to package instructions until fluffy and aromatic. This fragrant rice acts as the perfect neutral canvas for the flavors that follow.
- Steam the Carrots
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Peel and slice the carrots lengthwise, then steam for 6 to 8 minutes until tender but still vibrant and slightly crisp. Lightly season with salt to enhance their natural sweetness and set aside.
- Prepare the Green Pesto Sauce
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In a blender or food processor, combine fresh basil leaves, Parmesan cheese (or nutritional yeast), pine nuts (or walnuts), garlic clove, lemon juice, and olive oil. Blend until smooth and creamy. Adjust seasoning with salt to suit your taste, ensuring a bright herbal flavor.
- Prepare the Tofu
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Pat the tofu dry thoroughly to remove excess moisture, then slice into delicate rectangular slabs. In a small bowl, mix olive oil, soy sauce, garlic powder, and black pepper, then brush this marinade evenly over both sides of the tofu pieces to infuse them with savory flavor.
- Grill or Sear the Tofu
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Heat a grill pan or non-stick skillet over medium heat. Place the tofu slabs on the hot surface and grill or sear for 3 to 4 minutes per side until golden brown and warmed through. For extra tenderness, steam tofu for 3 minutes before searing.
- Assemble the Plate
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Start by spooning the cooked rice onto serving plates, then arrange the steamed carrots alongside. Top the rice with the beautifully grilled tofu slices, and generously drizzle the fresh green pesto over everything for maximum flavor impact.
- Serve and Garnish
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Finish with freshly cracked black pepper, a sprinkle of lemon zest, or an extra spoonful of pesto if desired. Serve immediately while warm for the best taste experience.
- Always press tofu well to remove moisture; this allows it to absorb marinades and brown nicely.
- Using fresh basil and good quality olive oil in pesto enhances the vibrant color and bright taste.
- If you prefer a nut-free pesto, substitute nuts with sunflower seeds or omit them altogether.
Storage Tips
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Keep pesto separate to preserve freshness. Reheat tofu gently in a skillet or oven to maintain texture.
Serving Suggestions
This dish shines on its own but pairs wonderfully with a fresh green salad or steamed greens for added texture. A squeeze of lemon over the top before serving adds a lovely zing.
- To get the perfect grill marks and flavor, preheat your pan adequately before placing tofu.
- Experiment with nuts in pesto for different tones; walnuts offer earthiness while pine nuts give a rich, buttery note.
- Consider adding a pinch of red chili flakes to your pesto for a subtle heat enhancement.
FAQs
- Can I use silken tofu instead of firm tofu?
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Firm or extra-firm tofu works best for grilling or searing because it holds its shape. Silken tofu is too soft and likely to fall apart.
- How do I prevent tofu from sticking to the pan?
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Make sure your grill pan or skillet is hot before adding tofu and use a bit of oil to create a non-stick surface.
- Is this dish gluten-free?
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Use gluten-free soy sauce or tamari to keep the dish gluten-free.
- Can I make the pesto in advance?
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Yes, pesto can be made ahead and stored in the refrigerator for up to 3 days or frozen for longer.
- What to substitute for Parmesan cheese in vegan pesto?
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Use nutritional yeast to keep it vegan without compromising on that savory umami flavor.
- Can the rice be replaced with another grain?
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Absolutely, quinoa, brown rice, or couscous are excellent alternatives depending on your preference.
- What if I don’t have a grill pan?
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A regular non-stick skillet or cast iron pan works perfectly for searing the tofu.
Grilled Tofu with Pesto Rice
Equipment
- 1 grill pan or skillet
- 1 blender for pesto
- 1 steamer for carrots
Ingredients
- 14 oz firm tofu pressed and sliced into rectangles
- 1 tablespoon olive oil
- 1 tablespoon soy sauce
- ½ teaspoon garlic powder
- ½ teaspoon black pepper
- 1½ cups cooked jasmine or basmati rice
- 3 large carrots peeled and sliced lengthwise
- ½ teaspoon salt
- 2 cups fresh basil leaves
- ¼ cup Parmesan cheese or nutritional yeast
- ¼ cup pine nuts or walnuts
- 1 garlic clove
- ¼ cup olive oil
- 1 tablespoon lemon juice
- Salt to taste
Instructions
- Cook the rice according to package instructions.
- Steam the peeled and sliced carrots for 6 to 8 minutes until tender but still bright; season lightly with salt and set aside.
- Prepare the green pesto by blending basil, Parmesan cheese, pine nuts or walnuts, garlic, lemon juice, and olive oil until smooth; season with salt to taste.
- Pat tofu dry and slice into rectangles.
- Combine olive oil, soy sauce, garlic powder, and black pepper; brush mixture evenly over tofu slices.
- Heat a grill pan or skillet over medium heat and sear tofu for 3 to 4 minutes per side until golden and heated through.
- Optionally, steam tofu for 3 minutes before searing for extra tenderness.
- Assemble plates by spooning cooked rice, arranging steamed carrots on the side, topping rice with grilled tofu, and drizzling generously with green pesto sauce.
- Serve garnished with cracked black pepper, lemon zest, or additional pesto if desired.
Notes
- Add chili flakes to pesto for extra heat.
- Swirl pesto with yogurt for creaminess.
- Use extra-firm tofu for higher protein.
- Try a cilantro-ginger sauce for an Asian twist.
- Roast carrots at 400°F for 20 minutes as an alternative.
