Tofu, Mushroom & Rice Bowl – Chinese Style - Therapeutic Thursday Recipe

*Jump to full recipe card here.

Looking for a wholesome, satisfying meal that’s as nourishing as delicious? This Chinese-style Tofu, Mushroom & Rice Bowl brings together high-quality plant protein, healthy carbohydrates, and good fats — creating the perfect balance for the healthy body and mind.

Tender tofu and savory mushrooms are simmered in a flavorful sauce, then served over steamed rice for a comforting, protein-packed bowl you’ll want to make again and again.

 Why You’ll Love This Recipe

• High in plant-based protein: Tofu provides plant-based protein that keeps you full and energized.
• Perfect balance: Combines healthy fats, slow-digesting carbs, and nutrient-dense vegetables.
• Quick & easy: Ready in 30-45  minutes — ideal for weeknight dinners.
• Customizable: Add your favorite vegetables or adjust the spice level to your taste.

 Ingredients

For the Sauce

• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar (or apple cider vinegar)
• 1 tsp sesame oil
• ½ tsp chili flakes or chili oil (optional, for spice)
• 1 tsp cornstarch (optional, for a thicker sauce)
• 1 tbsp water

For the Bowl

• 1 block (14 oz) firm tofu, drained and cut into bite-sized cubes
• 2 cups mushrooms (button, cremini, or shiitake), cleaned and quartered
• 1 tsp fresh ginger, minced or grated
• 2 cloves garlic, minced or grated
• 1 cup low-sodium vegetable broth
• 1 tsp sesame oil (for sautéing)
• 2 cups steamed rice (brown or white)
• 1 tbsp sesame seeds (for garnish)
• Optional: sliced scallions or fresh cilantro for topping

 Instructions

1.     Make the Sauce:
In a small bowl, whisk together soy sauce, vinegar, sesame oil, chili flakes, cornstarch, and water. Set aside.

2.     Prep the Mushrooms:
Wash mushrooms thoroughly under running water to remove any dirt. Trim stems and cut each mushroom into quarters.

3.     Cook the Mushrooms:
Heat 1 teaspoon of sesame oil in a medium heavy-bottomed pan over medium heat. Add minced ginger and garlic, sauté for about 30 seconds until fragrant. Add mushrooms and cook for 1–2 minutes.

4.     Add Broth and Tofu:
Pour in the vegetable broth and bring to a simmer. Add tofu cubes, cover, and steam gently for 2–3 minutes to absorb flavor.

5.     Combine with Sauce:
Uncover the pan, pour in the prepared sauce, and stir gently to coat the tofu and mushrooms. Let it simmer until the sauce slightly thickens and some liquid evaporates.

6.     Serve:
Spoon the tofu and mushroom mixture over a bowl of steamed rice. Garnish with sesame seeds and sliced scallions.

7.     Enjoy:
Serve hot and eat with intention, responsibility, and confidence!

 Tips & Variations

• Make it gluten-free: Use tamari instead of soy sauce.
• Boost the veggies: Add bok choy, broccoli, or snow peas for extra fiber and color.
• Switch up the grains: Try quinoa, brown rice, or noodles as per your grain preference. I used white rice because you get plenty of protein and dietary fiber from tofu and mushrooms.
• Add heat: Stir in a touch of chili oil or fresh red chili for a spicier kick.

 Nutrition at a Glance

A single bowl offers:

• High protein from tofu and Mushrooms
• Healthy carbohydrates
• Good fats from sesame oil and seeds
• Antioxidants and minerals from mushrooms and aromatics

 Health Rating and Therapeutic Health Benefits

This recipe provides a great balance of healthy plant-based protein, carbohydrates, fats, and dietary fiber. However, it rates as a Red Dot due to its high sodium content, primarily from the soy sauce.

If you are following a low-sodium diet, reduce the soy sauce in the sauce mixture or balance your sodium intake with other meals throughout the day to stay within your daily limit.

Nutrient Highlights & Health Benefits

• B Vitamins (13% DV or more):
  Support metabolism, energy production, and nervous system health. They help the body convert food into energy and are essential for brain function and the formation of red blood cells.
• Calcium (10% DV):
  Important for maintaining strong bones and teeth, calcium also supports muscle contraction and heart rhythm regulation — especially beneficial for those on a plant-based diet.
• Copper (84% DV):
  A powerful trace mineral that aids iron absorption, collagen formation, and antioxidant defense. Copper also helps maintain connective tissue and supports immune function.
• Selenium (69% DV):
  Acts as a potent antioxidant, protecting cells from oxidative stress and supporting thyroid health. Selenium also plays a role in boosting immunity and cognitive function.
• Iron (18% DV):
  Essential for oxygen transport in the blood and energy metabolism. Pairing iron-rich foods like tofu and mushrooms with vitamin C–rich vegetables (like bell peppers or broccoli) can improve absorption.
• Potassium (15% DV):
  Helps regulate blood pressure, fluid balance, nerve and muscle function. Adequate potassium intake can offset some of the negative effects of sodium on blood pressure.

To download full recipe card click here.

Disclaimer! Please note that this page is not medical advice. It offers only general guidance for a healthy and balanced diet. This food does not guarantee an adequate or safe intake level for any individual. Please consult your healthcare provider and explore our Medical Nutrition Therapy services for a meal plan tailored to your needs.