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Mediterranean-Australian - Lunch, Dinner

Tofu Mediterranean Bowl

A simple tofu bowl with brown rice, tomato, spinach, zucchini, and olive oil.

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Tofu Mediterranean 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$2.82per serve, makes 4 serves as written
A$11.28cost to make the full recipe
A$3.22Coles per serve
A$2.82Woolworths per serve
28 mintotal time
31g protein550 kcal per serve

Make it

Ingredients and method

Ingredients

  • 540g Firm tofu
  • 300g Brown rice
  • 2 tomatoes Tomatoes
  • 120g Baby spinach
  • 1 zucchini Zucchini
  • 25ml Olive oil

Method

  1. Prep the ingredients Set out tofu, brown rice, tomato, spinach, zucchini and olive oil. Wash, trim, and chop tomato, spinach and zucchini before heating the pan. Measure olive oil.
  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 Cook zucchini for 3-5 minutes until tender, then add tomato and spinach off the heat.
  5. Season the bowl Drizzle olive oil over the warm ingredients and season with salt and pepper before assembling.
  6. Assemble Divide brown rice, tofu, and vegetables between bowls.
  7. Serve Serve warm, checking that each bowl has a balanced mix of protein, vegetables, and base.
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