Savoury Rice, Greens and Cheeky Tofu Recipe

I came in the other night and I hadn’t prepared anything to eat, so after a quick rummage in the fridge, I came up with this filling, fast and fabulous Savoury Rice, Greens and Cheeky Tofu recipe!

Cavolo nero, Tenderstem broccoli and peas are the greens and the cheeky bit comes in the form of chipotle paste that I’ve added to the onions, garlic and tofu.

Did you know that cavolo nero, also known as black cabbage, black kale and Tuscan kale is a cousin of kale? With a rich, intense, slightly sweet flavour, you can serve it on its own with a little soy sauce and toasted sesame seeds or in stews and soups.

As a member of the illustrious brassica family, it’s bursting with goodness. It’s a good source of lutein, vitamins K, A and C, a significant source of the B vitamins, fibre and calcium as well as containing manganese, copper, iron and many other elements. What more could you ask for?

Don’t worry if you don’t have any to hand, you can use any other member of the cruciferous family such as cabbage, cauliflower or bok choy, regular broccoli or brussels sprouts.

To find out why cruciferous veg are so good for you, head across to my blog post here. I bet you’ll be surprised!

Reluctant to eat soy because of all the headlines? Check out this article from nutritionfacts.org

Savoury Rice, Greens and Cheeky Tofu Recipe

Savoury Rice, Greens and Cheeky Tofu Recipe

Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 2
Author: Caroline

Ingredients

  • 1 onion finely chopped
  • 2 garlic cloves chopped, then finely chopped
  • 75 g /3oz brown basmati rice cooked as per the packet instructions
  • 75 g /3oz frozen or fresh peas cooked to your taste
  • 112 g /4oz regular or tenderstem broccoli cooked to your taste
  • 100 g /4oz cavolo nero cooked to your taste
  • 4 tablespoons soy sauce
  • 2 tablespoons apple cider vinegar
  • 4 tablespoons water
  • 1 teaspoon chipotle paste
  • 160 g 5.5oz tofu cubed

Instructions

  • Rinse the rice and then cook it as per the packet instructions, or your preferred method. I use brown basmati rice that I boil for 20 minutes and then drain and rinse with boiling water.
  • While the rice is cooking, saute the onion and garlic in the water, apple cider vinegar and 2 tablespoons of soy sauce for about 7-8 minutes.
  • While the rice and onions are cooking, trim the broccoli and cavolo nero and then cook with the peas to your preference. I use as microwave as it was to be the the gentlest cooking method that preserves 97.3% of the antioxidants in veg. Here's the link for more info: http://nutritionfacts.org/video/best-cooking-method/
  • Add the cubed tofu to the onions and garlic with the chipotle sauce. Stir then heat for 5 minutes or so.
  • Drain the rice, add the peas to the rice with the remaining soy sauce then stir.
  • Serve the rice, cheeky tofu and greens. Enjoy!
Tried this recipe?Mention @Carolinesplantbaseddiet or tag #Carolinesplantbaseddiet !

To find out why I microwave my veg, check out this article.

If you’re just starting out on your plant-based journey then the following articles will help you.

How to get started on your plant-based journey to learn about the power plate. It was developed by Physicians Committee for Responsible Medicine and provides optimal health for you and your family and is brilliantly flexible so you can eat in a way that suits your taste and lifestyle whilst getting all the nutrients you need.

If you’re struggling to eat more whole grains everyday, check out my five tips to help you here: How to easily eat more whole grains everyday

And if you’d like to read more about the power of fibre and why it’s so good for you, then read my 5 fabulous reasons fill fibre You should also check out the information on page 10 in this PDF.

A typical food plan for the day may look like this:

7 of the best ever plant-based breakfastsOatmeal/porridge for breakfast made with water or plant-based milks such as rice milk. Topped with fresh fruit such as sliced banana. Two slices of wholemeal toast, spread with 100% fruit jams. Read about my 7 of the best ever plant-based breakfasts 

Water and/or tea or coffee, black or made with plant-based milks.

11 Simple Plant-Based Snacks to Enjoy at WorkMid morning snack of fruit, or read my post on 11 simple plant based snacks to enjoy at work

For lunch7 Inspiring Plant-Based Sandwich Fillings For Your Lunch, how about a baked potato topped with veggie chilli, or soup and a salad. For ideas on sandwich fillings read my blog post on 7 inspiring plant based sandwich fillings for your lunch

For an afternoon snack remember to check out my suggestions here: 11 simple plant based snacks to enjoy at work

Now it comes to dinner. What’s quick to make, nourishing and doesn’t cost the earth? Try some of my delicious dinner recipes.

Let me know in the comments section below if you’ve found my post: Savoury Rice, Greens and Cheeky Tofu Recipe. I always love hearing from you! 

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