Weekly ShopPlan weekly. Shop smarter.

Asian-Australian - Lunch, Dinner

Tofu Brown Rice Salad Bowl

A tofu and brown rice bowl with spinach, tomato, capsicum, and soy dressing.

Add to my weekly plan Browse more recipes
Tofu Brown Rice Salad Bowl

Cost and nutrition

What this recipe costs

Estimates use curated Coles and Woolworths product matches for Sydney, with prices last checked 25 September 2026. Always check live retailer prices before purchase.

A$2.56per serve, makes 4 serves as written
A$10.26cost to make the full recipe
A$2.89Coles per serve
A$2.65Woolworths per serve
24 mintotal time
30g protein498 kcal per serve

Make it

Ingredients and method

Ingredients

  • 520g Firm tofu
  • 300g Brown rice
  • 120g Baby spinach
  • 2 tomatoes Tomatoes
  • 1 capsicum Capsicum
  • 45ml Soy sauce

Method

  1. Prep the ingredients Set out tofu, brown rice, spinach, tomato, capsicum and soy sauce. Wash, trim, and chop spinach, tomato and capsicum before heating the pan. Measure soy sauce.
  2. Cook the base Cook brown rice according to the packet directions, then let it steam off for a few minutes so the bowl is not watery.
  3. Prepare the protein Pat the tofu dry, slice it into bite-sized pieces, and pan-fry until golden on the edges.
  4. Prepare the vegetables Chop spinach, tomato and capsicum into bite-sized pieces so every forkful has a mix of textures.
  5. Season the bowl Stir soy sauce with a splash of hot water only when it looks too thick so it coats the bowl evenly.
  6. Assemble Divide brown rice, tofu, and vegetables between bowls.
  7. Serve Spoon over the soy sauce, toss lightly if you want everything coated, and season to taste before eating.
Add this recipe to a weekly plan

More like this

Similar budget recipes

Keep planning

Turn recipes into a weekly shop

Cheap dinner ideas priced at Coles and WoolworthsEvery dinner here is priced from real Coles and Woolworths products, sorted cheapest first, so you can build a week of low-cost evening meals.Cheap vegetarian recipesVegetarian meals built on lentils, beans, eggs, and seasonal vegetables, each priced per serve at Coles and Woolworths.High-protein budget mealsEvery meal here delivers at least 30 grams of protein per serve for under five dollars, priced from real Coles and Woolworths products. Browse budget recipesSee per-serve prices across the full catalogue. Budget meal planUse recipe costs to sketch a cheaper week. Coles vs WoolworthsCompare where the basket may be cheaper.