Tofu, Vegetables, and Rice

Name: Tofu, Vegetables, and Rice
Total time: 30 min
Ingredients: 1/2 unit broccoli; 1/2 unit red bell pepper; 1/2 unit onion; 4 units mushroom; 1 clove garlic; 1 cup rice; 1/2 tsp curry powder; 1 pinch black pepper; 1 pinch salt; 1/2 tsp garlic powder; 3 tbsp olive oil; 7 oz tofu

ekilu Team

“If what you want is a nutritious and balanced meal that is also simple to make, try this dish of tofu with rice and vegetables. You’ll be amazed at how delicious it is.”

ingredients

Difficulty

High

Time

30'

Fresh ingredients

broccoli

1/2 unit

red bell pepper

1/2 unit

onion

1/2 unit

mushroom

4 units

garlic

1 clove

tofu

7 oz

Pantry ingredients

rice

1 cup

curry powder

1/2 tsp

black pepper

1 pinch

salt

1 pinch

garlic powder

1/2 tsp

olive oil

3 tbsp

Instructions

Wrap the tofu in paper towel or a clean cloth and put something heavy on top (e.g., a book, a bottle of water). Leave for 15 minutes so the tofu releases part of the water it contains.

Cut the tofu into cubes and put into a bowl. Add 2 tablespoons oil and season with salt, pepper, garlic powder and curry powder. Stir well to impregnate the tofu with the flavors and marinate while preparing the other ingredients.

Cut the broccoli into florets. Put onto a plate and cook in the microwave on the highest power setting for 8 minutes. Check that it’s cooked and season with a little salt.

In the meantime, fill a pan with water and bring to a boil. Add the rice and cook, about 20 minutes.

Chop the garlic, onion, and red bell pepper and fry in a skillet with 1 tablespoon oil for 7–8 minutes. Then mix in the sliced mushrooms and marinated tofu. Remove from the heat and serve on a plate with the rice and broccoli.

Tips & Tricks

If you have little time during the week, it’s always a good idea to spend some time on weekends to leave things prepared, such as a little cooked rice. It’s a great time saver.

For more intensely flavored tofu, you can marinate it in the oil and spices for a few hours.