Tomato Basil Tofu Rice
694
Calories
40g
Protein
72g
Carbs
29g
Fat
Seared tofu in smooth tomato basil sauce over white rice.
Kcal 694 · Protein 40 g · Carbs 72 g · $ 4.00 per serving
Protein 40g · Carbs 72g · Fat 29g
12 min
Prep
26 min
Cook
$ 4
Per Plate
694
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 15 oz firm tofu, cubed
- 1 cup cooked white rice
- 1/2 cup smooth tomato sauce
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1.5 cups cooked sliced mushrooms (from about 3 cups raw)
- 1 cup cooked sliced zucchini (from about 1.5 cups raw)
- 1 tbsp olive oil
- fresh basil
- 1 clove garlic
- 30 oz firm tofu, cubed
- 2 cups cooked white rice
- 1 cup smooth tomato sauce
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 3 cups cooked sliced mushrooms (from about 6 cups raw)
- 2 cups cooked sliced zucchini (from about 3 cups raw)
- 2 tbsp olive oil
- fresh basil
- 2 clove garlic
- 60 oz firm tofu, cubed
- 4 cups cooked white rice
- 2 cups smooth tomato sauce
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 6 cups cooked sliced mushrooms (from about 12 cups raw)
- 4 cups cooked sliced zucchini (from about 6 cups raw)
- 4 tbsp olive oil
- fresh basil
- 4 clove garlic
- 90 oz firm tofu, cubed
- 6 cups cooked white rice
- 3 cups smooth tomato sauce
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 9 cups cooked sliced mushrooms (from about 18 cups raw)
- 6 cups cooked sliced zucchini (from about 9 cups raw)
- 6 tbsp olive oil
- fresh basil
- 6 clove garlic
- 120 oz firm tofu, cubed
- 8 cups cooked white rice
- 4 cups smooth tomato sauce
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 12 cups cooked sliced mushrooms (from about 24 cups raw)
- 8 cups cooked sliced zucchini (from about 12 cups raw)
- 8 tbsp olive oil
- fresh basil
- 8 clove garlic
Before You Start
Press the tofu dry and cube it, slice the mushrooms and zucchini, mince the garlic, and warm the rice so it is ready to plate.
How To Make It
- Warm the olive oil in a pan over medium high, add the cubed tofu, and sear 8 to 10 minutes, turning, until golden and crisp on 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 tender and lightly golden.
- Add the garlic and tomato sauce and simmer 3 to 4 minutes, until hot and slightly thickened.
- Add the spinach and cook 1 to 2 minutes, until wilted, then fold the tofu back through the sauce.
- Serve over the white rice with the fresh basil torn over the top.
Fix It: If the tofu is soft and falls apart, press it dry longer before searing so it firms up and holds together.
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 26 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
- Calories694
- Protein40g
- Carbs72g
- Fat29g
- Fiber6g
- Sodium78mg
Bonus Benefits
- Inflammation
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Tofu: plant protein, reported to keep you full.
Tomato: lycopene, reported to look after your heart.
Tofu: plant protein, reported to keep you full.
Tomato: lycopene, reported to look after your heart.
Tools For This Recipe
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