Brawny Barb-ofu Bake

Posted on February 21, 2011


Hey there beautifuls! So remember those mass batches of sprouted mung beans and germinated brown rice you made to use throughout the week!? Aghh, I know I know, it’s been weeks since that post; like you’ve got any of that super tasty and nutritious stuff left to nibble on…but check it out, this recipe (and more recipes coming shortly) makes it worth churning out a couple more batches of the delicious and, O M G, nutritious stuff!

If there ever was an easy breezy recipe that looked way more time consuming to throw together than it actually was, THIS IS IT. You guys, this heated, as in SA-PICY, tofu and rice bowl is ta ta ta tasty.  Remember to try and find sprouted tofu, as opposed to non-sprouted, as it’s higher in calcium, much higher in protein, more easily digested, and considerably lower in saturated fat (1).

Brawny Barb-ofu Bake

After tofu, rice, and mung beans finish baking; pour over spinach and cover for 5 minutes to allow spinach wilt

(sorry about the shady lighting, I know I'm violating blogger code here with these gaudy midnight kitchen shots!)


  • 16 oz Sprouted Super Firm Tofu (like the kind by WildWood!) Check out the benefits of tofu here!
  • 10-12 oz Organic spicy tomato sauce blend (I used a local kind that uses maple syrup as a sweetener, or you can always be way clever cool and devise your own!) or WHATEVER sauce makes you salivate.
  • 1 big ole bag of spinach
  • 1 T. Earth Balance Vegan Buttery Spread (for spinach)
  • 1/4 cup (pre cooked) Sprouted Mung Beans
  • 1/4 cup (pre cooked) Germinated Brown Rice
  • 1 Tablespoon Chia Seeds
  • 1/2 lemon or lime
Preperation and Cooking:
  1. Drain Tofu, gently squeeze out excess liquid with clean dish towel, or use cheese cloth to wrap around tofu block and squeeze over sink
  2. Cut tofu block into 1/4 inch steaks (lightly dry fry tofu if you’ve got the time to spare to make the tofu extra firm and meaty) and squeeze half a lemon over tofu
  3. Find a bowl/Tupperware container big enough to hold tofu, rice, beans, and 10 oz of sauce
  4. One by one place tofu steaks into bowl, pouring sauce over each one as you go so each steak is immersed in marinade (save enough sauce to cover rice and mung beans)!
  5. Add chia seeds, rice and mung beans, then pour remaining sauce over mixture

Go do something productive; stick in a yoga dvd (myyy personal favorite thing to do), paint a picture, call your favorite friend…whatever you do, leave that tofu mixture marinating for AT LEAST 2 hours.

  1. Pre-heat oven to 275 degrees F
  2. Find your favorite baking sheet and cover it with aluminum foil, then lightly grease it with your favorite healthy cooking oil (like EVOO or EV Coconut Oil!) then evenly distribute marinated tofu mixture
  3. Bake for 2 hours, then broil (on low) on top rack for 5-8 minutes



I had lots left over so I decided to prep a meal to go for a few days down the

road (and psss, tofu gets EXTRA FANTASTIC the longer it sits and marinates in the fridge; same goes for the rice and mung beans!)