Tofu vegetable rice recipe

Tofu vegetable rice

by Nitu Bajekal. nitubajekal.com

Serves

4

Good for:

Lunch
Dinner

Time:

20 mins

Ingredients

  • 2 cups (about 250g) of mixed frozen or fresh veg (beans, peas, carrots, corn)
  • 1 block of tofu cut into small 1cm cubes
  • 1 large red onion
  • 6 medium sized cloves of garlic
  • 3-4 green chillies all chopped as fine as you can
  • 1 tbsp of dried basil
  • 2 tbsp of tomato ketchup or sriracha sauce
  • 3-4 tbsp of soya sauce (I used low salt version)
  • Salt to taste, need very little as soya sauce is salty
  • Fresh basil leaves
  • 3 cups of cooked brown rice (any rice will work – wild or black or red rice are even more healthy) – soak rice for a few hours and rinse thoroughly to avoid any risk of arsenic contamination.

Step by Step Instructions

Step 1

Dry sauté the tofu in a large hot pan and add one tbsp of soya sauce. Once crispy, remove from heat and throw in the basil, onion, garlic, chillies. Let it cook in its own juices and add a few tbsp of hot water. Keep stirring.

Step 2

Once slightly caramelised, add the frozen veg, mix thoroughly and cover for about 5-10 minutes on low flame.

Step 3

Add in the rice and the tomato sauce and soy sauce, mix thoroughly and garnish with some fresh basil leaves to increase antioxidant power

More Recipes

Red Lentil Ragù with Spaghetti

Red Lentil Ragù with Spaghetti

Red Lentil Ragù with SpaghettiFrom Rohini Bajekal Nutrition www.rohinibajekal.comServes 2Good for: Lunch, DinnerTime: 10 mins prep 25 mins cookIngredients spaghetti (wholewheat or edamame bean) or gluten free option 1 cup split red lentils 2 tsp vegetable broth (or...

Aubergine curry

Aubergine curry

Aubergine curryby Dr Hayley Tait, author of Health on the Hob. I love the softness that comes to these aubergines; by slowly simmering them they absorb the spicy tomato juices. Delicious. Serves 4-6Good for: LunchDinnerTime: 5-10 mins prep30 mins cook Ingredients 2...

Thai Corn Salad

Thai Corn Salad

Thai corn saladby Dr Hayley Tait, author of Health on the Hob. Serves 4Good for: LunchDinnerTime: 10 min prep 4 mins cook Ingredients 4 corn on the cobs 100g green beans, sliced in half and cut into 3 100g tomatoes 1 large carrot, grated 4 cloves garlic 2 tablespoons...

Never miss a new recipe!

Join our mailing list