Basil pesto tofu and zucchini bowl

By the GetYourMacros team · 2 September 2026

A fresh and high-protein rice bowl featuring seared tofu cubes tossed in a light homemade basil pesto.

• Time 25 min
• Course One-dish meal
• Diet Vegan
• Cuisine Mediterranean
• Allergens tree nuts, soy

Ingredients (1 serving)

• 250 g Firm tofu
• 70 g White rice
• 200 g Zucchini
• 20 g Fresh basil
• 10 g Pine nuts
• 10 ml Extra virgin olive oil
• 10 g Nutritional yeast
• Salt to taste

Quantities are for one serving: multiply by the number of people. Calories and macros are computed on the app's food database, ingredient by ingredient.

Method

1. Boil the rice in salted water according to the package directions, then drain and set aside.
2. Cut the zucchini into rounds and sear them in a non-stick pan with a drop of oil for 5-6 minutes until golden.
3. Cube the tofu and pat it dry with a paper towel to remove excess moisture.
4. In the same pan, cook the tofu over medium-high heat for 8 minutes until all sides are crispy.
5. Prepare a quick pesto by blending the fresh basil, pine nuts, nutritional yeast, remaining oil, and a pinch of salt.
6. In a large bowl, combine the rice, seared zucchini, and crispy tofu.
7. Add the basil pesto and toss gently until everything is well coated and fragrant.

Tips

• Press the tofu for 10 minutes before cooking to get a much firmer and meatier texture.
• This bowl is delicious both warm and cold, making it ideal for office lunches the next day.

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