Spinach Bowl with Honey Mustard Tofu and Black Rice

Spinach Bowl with Honey Mustard Tofu and Black Rice

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This fabulous spinach bowl makes a quick and delicious meatless lunch.
For a lower potassium version, substitute arugula for the spinach, use white rice instead of black rice and leave off the pomegranate seeds.
Prep Time 10 mins
Cook Time 20 mins
Servings 2
Calories 635 kcal


  • 1 12- ounce package of extra-firm tofu cut into 1-inch cubes
  • 1/2 cup black rice*
  • 2 tablespoons honey
  • 2 tablespoons dijon mustard
  • 1/3 cup sliced almonds
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • Freshly ground black pepper
  • 2 cups baby spinach
  • 1/3 cup pomegranate seeds


  • Preheat the oven at 400°F.
  • Dry the tofu squares by placing on paper towels between two heavy plates and letting sit for 20 minutes.
  • Cook the rice per the package instructions.
  • In a bowl, mix the honey and mustard. Remove 2 teaspoons of the honey mustard and set aside.
  • Coat the tofu in the honey mustard and place on a baking sheet that has been sprayed with non-stick spray. Cook tofu for 20 minutes.
  • Place the almonds in the reserved honey mustard and stir to coat. Once tofu is finished, bake in the oven for 3-5 minutes or until they are brown and crispy. Check frequently.
  • Whisk the olive oil with balsamic vinegar and pepper.
  • To serve, take two bowls, place 1 cup of baby spinach in the bottom of the bowl, add warm black rice, tofu, pomegranate seeds, and the mustard almonds. Pour the dressing on each bowl and serve.


* If you can’t find black rice, you can use wild rice.
Additional Nutrition Facts:
Magnesium (mg) 127
Phosphorus (mg) 243


Serving: 2gCalories: 635kcalCarbohydrates: 65gProtein: 27gFat: 31gSaturated Fat: 4gSodium: 432mgPotassium: 546mgFiber: 8gSugar: 25gCalcium: 395mg
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