Italian Tofu Bowl
Remix of: Chicken Parmesan.
713
Calories
40g
Protein
75g
Carbs
31g
Fat
Tofu seared and served over cooked brown rice with zucchini and bright aromatics.
Kcal 713 · Protein 40 g · Carbs 75 g · $ 4.00 per serving
Protein 40g · Carbs 75g · Fat 31g
15 min
Prep
24 min
Cook
$ 4
Per Plate
713
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 15 oz firm tofu, cubed
- 1 cup cooked brown rice
- 1.5 cups cooked sliced zucchini (from about 2 cups raw)
- 1.5 cups cooked sliced mushrooms (from about 3 cups raw)
- 1/2 cup tomato, diced
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1/4 cup basil
- 30 oz firm tofu, cubed
- 2 cups cooked brown rice
- 3 cups cooked sliced zucchini (from about 4 cups raw)
- 3 cups cooked sliced mushrooms (from about 6 cups raw)
- 1 cup tomato, diced
- 4 cloves garlic, minced
- 2 tbsp olive oil
- 1/2 cup basil
- 60 oz firm tofu, cubed
- 4 cups cooked brown rice
- 6 cups cooked sliced zucchini (from about 8 cups raw)
- 6 cups cooked sliced mushrooms (from about 12 cups raw)
- 2 cups tomato, diced
- 8 cloves garlic, minced
- 4 tbsp olive oil
- 1 cup basil
- 90 oz firm tofu, cubed
- 6 cups cooked brown rice
- 9 cups cooked sliced zucchini (from about 12 cups raw)
- 9 cups cooked sliced mushrooms (from about 18 cups raw)
- 3 cups tomato, diced
- 12 cloves garlic, minced
- 6 tbsp olive oil
- 1 1/2 cups basil
- 120 oz firm tofu, cubed
- 8 cups cooked brown rice
- 12 cups cooked sliced zucchini (from about 16 cups raw)
- 12 cups cooked sliced mushrooms (from about 24 cups raw)
- 4 cups tomato, diced
- 16 cloves garlic, minced
- 8 tbsp olive oil
- 2 cups basil
Before You Start
Press and cube the tofu, slice the zucchini and mushrooms, dice the tomato, mince the garlic, and have the cooked rice ready.
How To Make It
- Sear the cubed tofu in the olive oil over medium high heat, 8 to 10 minutes, turning, until golden and crisp at the edges, then set it aside.
- Add the mushrooms and cook, stirring, 5 to 6 minutes, until softened and their liquid has cooked off.
- Add the zucchini and cook 3 to 4 minutes, until soft and lightly golden.
- Add the garlic and tomato and simmer 3 to 4 minutes, until the tomato breaks down into a light sauce, then fold in the basil and return the tofu.
- Spoon it over the rice and serve.
Fix It: If the tofu is bland, salt it right after searing while it is hot, since a hot surface takes on seasoning best.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 24 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories713
- Protein40g
- Carbs75g
- Fat31g
- Fiber8g
- Sodium68mg
Bonus Benefits
- Eating Well
- Steady Energy
- Heart Health
- Blood Sugar
- Joint Comfort
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Tomato: lycopene and vitamin C, reported to support heart health.
Tomato: lycopene and vitamin C, reported to support heart health.
Tools For This Recipe
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