Tofu Vegetable Rice Recipe
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Ingredients
- 3 cups of cooked brown rice (or 1.5 cups uncooked rice and 3 cups of water) any rice will work – wild or black or red rice are even more healthy
- 1 block of firm tofu cut into small 1 cm cubes
- 3-4 tbsp of light soy sauce
- 1 tbsp of dried basil
- 1 large red onion chopped finely
- 6 medium sized cloves of garlic smashed, peeled and minced finely 3-4 green chillies, deseeded, chopped as fine as you can
- 2 cups about 250 g of mixed frozen or fresh veg (beans, peas, carrots, corn)
- 2 tbsp of tomato ketchup or sriracha sauce or tomato paste
- Salt to taste if needed
- Fresh basil leaves chopped for garnish
Instructions
RICE PREP
- Thoroughly rinse the brown rice in a sieve.
- Add to the stove, bring to the boil and then lower to simmer.
- Cook for around 20 minutes with the lid on, on a low heat, checking occasionally.
- Eat immediately or cool and then refrigerate (eat within a couple of days).
TOFU & VEG PREP
- Place a large skillet on a medium to high heat.
- When it is nice and hot, add the tofu and dry sauté. Leave it to brown on one side before turning and this will prevent sticking.
- Half way thru, add 1 tbsp of soy sauce.
- Once crispy, lower the heat, stir in dried basil, onion, garlic, chillies.
- Add 3-4 tbsp of hot water and let it cook in its own juices, stirring frequently.
- Once slightly caramelised, add frozen/ fresh vegetables, mix thoroughly, increase the heat slightly, cover and cook for about 7 minutes on low flame.
- Uncover, add in the rice and the tomato/sriracha sauce, remaining soy sauce, mix thoroughly.
- Switch off the heat, garnish with some fresh basil leaves to increase antioxidant power. Leave to rest a few minutes before serving.
Notes
TOP TIP: Soya
Aim to eat 80 g (a small handful) of Tofu a few times a week as one of your two portions of soya/ day. This will give you healthy protein, fibre, vitamins and healthy plant phytoestrogens. TOP TIP:
Herbs and spices add flavour and antioxidant boost to any dish by as much as 200%
Aim to eat 80 g (a small handful) of Tofu a few times a week as one of your two portions of soya/ day. This will give you healthy protein, fibre, vitamins and healthy plant phytoestrogens. TOP TIP:
Herbs and spices add flavour and antioxidant boost to any dish by as much as 200%
