Global · lunch, dinner
One-Pot Zesty Tofu and Tomato Rice
Video by Food Impromptu on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: Soy. Check labels on stock, sauces and spice mixes.
Made with a full 400 g block of tofu, each serve has about 26 g of plant protein, plus calcium and iron, in a simple one-pot meal with no added sugar.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Wash the rice until the water runs clear and soak it for 30 minutes. Cut the tofu into cubes and leave them on paper towel to drain. 0:20
- Heat the oil in a wide pan and fry the tofu with a pinch of salt over medium heat, 2–3 minutes per side, until lightly golden. Set aside. 1:15
- In the same pan fry the onion with a little salt over medium-high heat until it starts to caramelise. Lower the heat, add the garlic, dried herbs and cayenne and cook 1 minute. 2:08
- Add the passata and cook until it becomes a thick paste and the oil separates. Stir in the drained rice, the remaining salt and the broth, and bring just to a gentle simmer. 3:14
- Cover, turn the heat to very low and steam about 20 minutes until the rice is tender. Gently fold in the tofu, parsley and black pepper, cover and rest 4–5 minutes. 4:20
Tip. Makes 3–4 serves; the numbers are for 4. Keeps 3–4 days in the fridge; reheat until steaming hot. Brown basmati adds fibre (use a little more broth and cook longer).
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 49%
- Protein 18%
- Fat 33%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 86% of the 73 g of net carbs come from the white basmati rice. To cut carbs, try cauliflower rice instead, or half and half.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High66%
36 µg a serve, mostly from white basmati rice (50%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium High58%
753 mg a serve, mostly from firm tofu (91%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin K High46%
55 µg a serve, mostly from parsley (74%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-3 High46%
0.7 g a serve, mostly from firm tofu (82%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc High28%
3 mg a serve, mostly from firm tofu (53%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium High25%
107 mg a serve, mostly from firm tofu (54%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron High24%
4.4 mg a serve, mostly from firm tofu (62%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 High22%
0.4 mg a serve, mostly from white basmati rice (29%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E Source17%
2.6 mg a serve, mostly from olive oil (66%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C Source16%
15 mg a serve, mostly from strained tomatoes (44%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate Source15%
59 µg a serve, mostly from firm tofu (49%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium Source14%
650 mg a serve, mostly from firm tofu (36%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
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Vitamin A3%
30 µg a serve, mostly from strained tomatoes (53%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Food Impromptu; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.