Quick Recipe Version (TL;DR)
Quick Ingredients
- 2 cups cooked rice (hot)
- 14 oz (396 g) extra-firm tofu, drained and cut into 3/4-inch cubes
- 2 cups (180 g) broccoli florets
- 1 cup (120 g) carrots, thinly sliced
- 2 tbsp water (for steaming veggies)
- 2 tbsp maple syrup
- 2 tbsp low-sodium soy sauce (or tamari)
- 1 tbsp rice vinegar
- 1 tsp toasted sesame oil
- 1 clove garlic, finely minced (about 1 tsp)
- 1 tsp cornstarch + 1 tsp water (slurry)
- 1 tbsp toasted sesame seeds
- Optional: 2 tbsp sliced scallions
Do This
- 1) Pat tofu dry and cube it; slice carrots and cut broccoli into bite-size florets.
- 2) Steam broccoli + carrots with 2 tbsp water in a covered microwave-safe bowl: 3–4 minutes on High (100%).
- 3) Whisk maple syrup, soy sauce, rice vinegar, sesame oil, and garlic in a large microwave-safe bowl.
- 4) Microwave glaze 45 seconds on High; whisk in cornstarch slurry.
- 5) Add tofu; microwave 2 minutes, stir gently, then microwave 1–2 minutes more until glossy and thickened.
- 6) Warm rice if needed, then build bowls: rice, veggies, glazed tofu, sesame seeds (and scallions if using).
Why You’ll Love This Recipe
- Fast and satisfying: A warm, complete bowl in about 20 minutes, mostly hands-off.
- Sweet-savory comfort: Maple + soy makes a shiny, craveable glaze with minimal ingredients.
- Microwave-friendly: Great for dorms, offices, or low-effort weeknights.
- Balanced and plant-based: Protein-rich tofu, vibrant veggies, and a cozy rice base.
Grocery List
- Produce: broccoli, carrots, garlic, scallions (optional)
- Dairy: none
- Pantry: extra-firm tofu, rice (or microwavable cooked rice), maple syrup, low-sodium soy sauce (or tamari), rice vinegar, toasted sesame oil, cornstarch, toasted sesame seeds
Full Ingredients
For the rice base
- 2 cups cooked rice, hot (about 1 cup per bowl; use leftover rice, a microwavable rice pouch, or freshly cooked rice)
For the vegetables
- 2 cups (180 g) broccoli florets
- 1 cup (120 g) carrots, thinly sliced into coins or half-moons
- 2 tbsp water (for steaming)
- Pinch of salt (optional, to season after steaming)
For the microwave maple-soy-garlic glaze
- 2 tbsp maple syrup
- 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
- 1 tbsp rice vinegar
- 1 tsp toasted sesame oil
- 1 clove garlic, finely minced (about 1 tsp)
- 1 tsp cornstarch
- 1 tsp water (to mix with cornstarch)
- 14 oz (396 g) extra-firm tofu, drained, patted dry, cut into 3/4-inch cubes
For serving
- 1 tbsp toasted sesame seeds
- 2 tbsp sliced scallions (optional)
Step-by-Step Instructions
Step 1: Prep the tofu and vegetables
Drain the 14 oz extra-firm tofu. Wrap it in paper towels (or a clean towel) and press gently for 5 minutes to remove excess moisture. Cut into 3/4-inch cubes.
While the tofu presses, cut 2 cups broccoli florets into bite-size pieces and thinly slice 1 cup carrots so they steam quickly and evenly.
Step 2: Steam the broccoli and carrots in the microwave
Add the broccoli and carrots to a microwave-safe bowl. Add 2 tbsp water, then cover with a microwave-safe lid or a plate (leave a small vent for steam).
Microwave on High (100% power) for 3 minutes. Carefully uncover (watch for steam), stir, and microwave 1 minute more, or until crisp-tender.
Drain any remaining water. Taste and add a small pinch of salt if you like. Cover loosely to keep warm.
Step 3: Whisk together the maple-soy glaze
In a large microwave-safe bowl (big enough to hold the tofu), whisk together:
2 tbsp maple syrup, 2 tbsp low-sodium soy sauce, 1 tbsp rice vinegar, 1 tsp toasted sesame oil, and 1 tsp minced garlic.
Step 4: Thicken the glaze
Microwave the sauce on High (100% power) for 45 seconds to warm it up.
In a small cup, stir 1 tsp cornstarch with 1 tsp water until smooth, then whisk it into the warmed sauce.
Step 5: Warm and glaze the tofu
Add the cubed tofu to the bowl with the sauce. Toss gently to coat without breaking the cubes.
Microwave on High (100% power) for 2 minutes. Stir gently, then microwave for 1 to 2 minutes more, until the glaze looks glossy and lightly thickened and the tofu is hot throughout.
If you have a thermometer, aim for the tofu to reach 165°F (74°C) for a piping-hot bowl.
Step 6: Warm the rice (if needed) and assemble the bowls
If your rice is cold, microwave it until hot (typical leftover rice needs 60 to 90 seconds on High, covered, with a teaspoon of water to help it steam).
Divide rice between two bowls (about 1 cup per bowl). Top with the steamed broccoli and carrots, then spoon the maple-soy glazed tofu over everything, including any extra sauce from the bowl.
Step 7: Finish with sesame seeds and serve
Sprinkle each bowl with toasted sesame seeds (about 1 1/2 tsp per bowl). Add sliced scallions if using. Serve right away while hot.
Pro Tips
- Use extra-firm tofu and pat it dry: Removing surface moisture helps the glaze cling instead of turning watery.
- Cut veggies evenly: Thin carrot slices and bite-size broccoli pieces cook at the same pace (no mushy broccoli, no crunchy carrots).
- Thicken gradually: Cornstarch thickens more as it cools. If it looks slightly loose in the microwave, give it 1 minute on the counter before adding more thickener.
- Prevent boil-overs: Use a large bowl for the tofu + sauce, and pause to stir once; sugary sauces can bubble up quickly.
- Control salt: Low-sodium soy sauce keeps the maple flavor balanced. If using regular soy sauce, reduce to 1 1/2 tbsp and add 1/2 tbsp water.
Variations
- Spicy maple-soy: Add 1 tsp gochujang or 1/2 tsp red pepper flakes to the glaze.
- Peanut-sesame twist: Whisk 1 tbsp creamy peanut butter into the glaze (add 1–2 tsp water to loosen if needed).
- Different veggies: Swap in 1 cup snap peas or 1 cup sliced bell pepper; microwave steam time is typically 2–3 minutes on High.
Storage & Make-Ahead
Store leftovers in airtight containers in the refrigerator for up to 4 days. Keep rice separate if possible for the best texture. Reheat in the microwave until steaming hot: typically 2 to 3 minutes on High (100%), stirring halfway through. If the glaze thickens too much in the fridge, add 1–2 tsp water before reheating and stir to loosen.
Nutrition (per serving)
Approximate, for 2 servings (including 2 cups cooked rice total): 520 calories, 25 g protein, 63 g carbohydrates, 20 g fat, 6 g fiber, 12 g sugar, 1050 mg sodium.
