Oriental Rice with Chickpeas, Cauliflower, and Tofu

Oriental Rice with Chickpeas, Cauliflower, and Tofu

A flavorful and nutritious oriental rice dish with chickpeas, cauliflower, and crispy tofu, seasoned with turmeric, cumin, and coriander. This vibrant meal offers a delightful blend of spices and textures, perfect for a hearty lunch or dinner. Easy to prepare and packed with nutrients, it's a delicious way to enjoy plant-based eating.

Instructions

  1. Rinse the rice under cold water until the water runs clear.
  2. In a pot, bring 500ml of water to a boil. Add 1 teaspoon of turmeric and a pinch of salt.
  3. Add the rice to the pot, reduce the heat to low, cover, and cook for about 15-20 minutes until the rice is tender and the water is absorbed. Fluff with a fork and set aside.
  4. While the rice is cooking, prepare the tofu. Drain the tofu and pat it dry with paper towels. Cut it into bite-sized cubes.
  5. Toss the tofu cubes with 2 tablespoons of soy sauce.
  6. In a pan, heat 1 tablespoon of sesame oil over medium heat (or use an air fryer). Add the tofu cubes and cook until golden brown and crispy, about 10-15 minutes. Set aside.
  7. In a large pan, heat 1 tablespoon of olive oil over medium heat. Add the finely chopped onion and cook until translucent, about 5 minutes.
  8. Add the cauliflower florets to the pan and cook until they start to soften, about 5-7 minutes.
  9. Add the drained chickpeas, 1 teaspoon of ground cumin, 1 teaspoon of ground coriander, salt, and pepper to the pan. Cook for another 5 minutes, stirring frequently, until the vegetables are tender and well-seasoned.
  10. In a large bowl, combine the cooked rice with the sautéed vegetables. Gently fold in the crispy tofu cubes.
  11. Adjust seasoning with salt and pepper if needed. Garnish with fresh cilantro if desired. Serve hot and enjoy your delicious and nutritious oriental rice dish!

Nutrition Facts

4 Servings per container
Serving Size 1 servings (325 g)
Amount per serving
Calories 520
% Daily Value
Total Fat 24 g
31%
Saturated Fat 3 g
15%
Cholesterol 0 mg
0%
Sodium 800 mg
35%
Total Carbohydrate 60 g
22%
Dietary Fiber 8 g
32%
Total Sugars 8 g
16%
Protein 20 g
40%
Vitamin D 0 mcg
0%
Calcium 200 mg
15%
Iron 4 mg
22%
Potassium 1000 mg
29%
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