Garden Harvest Tofu Rice Skillet
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Difficulty: 2 (1 - 5)
-
Allergens: Soy
- Categories: Dinner Gluten Free Lunch Main Dishes
Enjoy the flavors of the garden with this colorful and nutritious Garden Harvest Tofu Rice Skillet. This one-pan wonder combines fluffy basmati rice with a medley of vegetables and protein-rich tofu. The grated carrot adds a subtle sweetness, while the zucchini and tofu cubes provide a delightful texture contrast. Quick to prepare and full of flavor, this dish is perfect for busy weeknights or when you need a satisfying, plant-based meal.
Instructions
- Let's start by prepping our ingredients. Finely dice the onion. Cut the zucchini and tofu into small cubes, about 1cm in size. Grate the carrot.
- Rinse the basmati rice in cold water until the water runs clear. This removes excess starch and helps prevent the rice from becoming sticky.
- Heat the olive oil in a large skillet or pan over medium heat. Once it's warm, add the diced onion and sauté for about 3-4 minutes until it becomes translucent.
- Add the grated carrot to the pan and cook for another 2 minutes, stirring occasionally.
- Now, add the rinsed and drained basmati rice to the pan. Stir it around to coat the rice with the oil and let it toast slightly for about a minute.
- Pour in the vegetable broth and add the vegetable seasoning. Give everything a good stir, bring it to a boil, then reduce the heat to low. Cover the pan and let it simmer for about 15 minutes.
- After 15 minutes, add the zucchini cubes and tofu to the pan. Gently stir to combine, trying not to break up the tofu too much. Cover again and cook for an additional 5-7 minutes, or until the rice is tender and has absorbed all the liquid.
- Once the rice is cooked and the vegetables are tender, remove the pan from the heat. Let it sit, covered, for about 5 minutes. This allows the flavors to meld and any remaining moisture to be absorbed.
- Fluff the rice mixture with a fork and season with salt and pepper to taste.
- Serve your Garden Harvest Tofu Rice Skillet hot. It's delicious on its own, but you could also garnish with some fresh herbs like parsley or cilantro if you have them on hand.
- This dish keeps well in the refrigerator for up to 3 days. To reheat, just add a splash of water and warm it gently in a pan or in the microwave.
Nutrition Facts
4 Servings per container
Serving Size 1 servings (325 g)
Amount per serving
Calories 420
% Daily Value
Total Fat 22 g
28%
Saturated Fat 3 g
15%
Cholesterol 0 mg
0%
Sodium 400 mg
17%
Total Carbohydrate 35 g
13%
Dietary Fiber 5 g
20%
Total Sugars 5 g
10%
Protein 20 g
40%
Vitamin A 20 mcg
2%
Vitamin C 20 mg
22%
Calcium 200 mg
15%
Iron 3 mg
17%
Potassium 800 mg
23%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily
diet. 2,000 calories a day is used for general nutrition advice.
Nutrition information is an estimate and has been calculated automatically