Roasted Broccoli & Kimchi Rice Bowl

This meat-free Roasted Broccoli & Kimchi Rice Bowl is so delicious and comforting. Protein-rich tofu and fiber-filled broccoli become crispy on the outside while staying tender on the inside from roasting in the oven. Both get a flavor shot of spicy gochugaru that pairs perfectly with the probiotic-rich kimchi, which adds beneficial bacteria to your gut. Nutty, fluffy brown rice complements the toothsome texture of the edamame. The creamy, tangy yogurt dressing is perfectly seasoned with toasty sesame oil, spicy garlic and warm ginger, and brings all the flavors and textures together, while adding more gut-friendly bacteria. Keep reading for our expert tips, including how to save time in the kitchen.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• To save time on prep work, you can use microwaveable rice and pre-cut broccoli florets.
• Tossing the tofu in the cornstarch and oil mixture not only helps the sesame seeds stick but also aids in getting that crispy exterior.
• You can make this recipe with cauliflower or Brussels sprouts instead of broccoli. And instead of brown rice, try using quinoa, farro or barley.
• You’ll be able to cook the tofu and broccoli in relatively similar times if you roast the tofu in the bottom of the oven (the hotter area), while the broccoli cooks on the upper rack.

Nutrition Notes

• Mild-tasting edamame, also known as young soybeans, are loaded with gut-friendly fiber that keeps things moving while also feeding your beneficial gut bacteria and working to lower your cholesterol and stabilize blood sugar. Edamame is also a great source of plant protein for strong muscles and potassium for healthy blood pressure.
• Typically made with cabbage, kimchi is a fermented, pickled dish. This benefits the gut in two ways. First, because kimchi is fermented, it provides probiotics, which are beneficial bacteria that your gut welcomes. Like other living things, bacteria need to eat—and the fiber in the cabbage provides food for them. So kimchi is really a total gut-friendly package!
• Broccoli is a bit of a show-off when it comes to its nutritional value. It’s loaded with disease-fighting nutrients, including a host of different antioxidants and vitamin C. The vitamin K in broccoli supports strong bones, and you’ll even get some plant protein. And let’s not forget the gut-loving fiber in broccoli, which provides more food for your gut bacteria and will help things move along the GI tract.
• Whole-grain brown rice is a nutty, chewy, wholesome way to get your fiber. But fiber isn’t all that brown rice brings to the table—or bowl. It also provides complex carbohydrates for energy, inflammation-calming antioxidants and plant protein for healthy muscles. The B vitamins in brown rice will help your body use the energy it creates from it. If you prefer white rice, you’ll still get some of the same nutrients you find in brown rice, just in smaller amounts.