My Favourite Tofu Recipe

May 11, 2023May 11, 20230 0
My Favourite Tofu Recipe: A flavourful and healthy dish
in Main

Prep

25 min

Cook

40 min

Ready In

65 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

225 g firm tofu
1 cup brown rice , uncooked
2 cups vegetable broth
1/2 garlic clove , minced
1 yellow onion , minced
1/4 cup olive oil
1/4 cup balsamic vinegar
2 tablespoons soya sauce
2 tablespoons maple syrup
1/2 garlic clove , minced
1/2 red bell pepper , diced
1 zucchini , diced
1 cup broccoli , in small florets
1 celery rib , diced
6 mushrooms , sliced

Nutrision Information

Servings Per Recipe
4
Calories
435
Sugar
10g
Fat
22g
My Favourite Tofu Recipe is a delicious and nutritious dish that is perfect for vegans, vegetarians, and anyone looking for a plant-based meal option. The combination of tofu and vegetables makes for a flavourful and filling dish that is sure to satisfy. The variety of vegetables in this recipe not only add different textures and flavours, but they also provide a wide range of nutrients and health benefits. The recipe includes brown rice, which is a filling whole grain that contributes to the dish's nutritional value. Whether you're trying to cut back on meat or just looking to try something new, this recipe is definitely worth trying!

Instructions

1.Preheat the oven to 180°C (356°F).
2.Cut the tofu into small cubes and set aside.
3.In a pot, bring 2 cups of vegetable broth to a boil and add the uncooked rice. Allow to simmer until the rice is cooked.
4.In a frying pan, heat the olive oil and cook the minced garlic and onion until browned.
5.Add the balsamic vinegar, soya sauce, and maple syrup into the frying pan and stir to combine.
6.Add the red bell pepper, zucchini, broccoli, celery, and mushrooms to the frying pan and cook for 5-7 minutes.
7.Mix in the cubed tofu and continue cooking for another 3 minutes.
8.Transfer the contents of the frying pan into an oven-safe dish and bake for 10 minutes.
9.Serve hot and enjoy!

PROS

This dish is packed with healthy vegetables and plant-based protein, making it a nutritious meal option.

Cooking the ingredients together results in a delicious melding of flavours and textures.

This recipe can be made ahead of time and reheated, making it perfect for meal prep.

CONS

The preparation and cooking time for this recipe can be longer than some other dishes.

Some people may find tofu’s texture unfamiliar or unappetizing.

The amount of salt in the dish can be high depending on the brand of soya sauce used.

HEALTH & BENEFITS

Tofu is a great source of plant-based protein, and is also high in calcium, iron, and magnesium.
The vegetables in this dish provide an abundance of vitamins and nutrients, including Vitamin C and potassium.
The brown rice used in the recipe is a whole grain, which is a great source of fibre that can lower the risk of heart disease and certain cancers.

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