Rice with Zucchini and Tofu

Rice with Zucchini and Tofu

A flavorful and nutritious dish featuring golden brown tofu, tender zucchini, and seasoned rice. This wholesome meal is perfect for a satisfying lunch or dinner. Easy to prepare and packed with delicious flavors, it's a great choice for any day of the week. Enjoy the harmonious blend of textures and nutrients.

Instructions

  1. Cook the rice according to the package instructions. Once cooked, set aside and keep warm.
  2. While the rice is cooking, prepare the tofu and vegetables. Drain the tofu and pat it dry with paper towels. Cut it into bite-sized cubes. Wash the zucchinis and cut them into thin slices or small cubes. Finely chop the onion and garlic.
  3. In a large pan or wok, heat 1 tablespoon of olive oil over medium heat. Add the tofu cubes and cook until they are golden brown on all sides, about 8-10 minutes. Remove the tofu from the pan and set aside.
  4. In the same pan, add the chopped onion and cook until translucent, about 3-4 minutes. Add the garlic and cook for another minute until fragrant.
  5. Add the zucchini to the pan and cook until they are tender but still slightly crisp, about 5-7 minutes.
  6. Return the tofu to the pan and add 1 tablespoon of soy sauce, 1 teaspoon of sesame oil, and 500 milliliters of vegetable broth. Stir well to combine.
  7. Let the mixture simmer for a few minutes until the broth is slightly reduced and everything is heated through. Season with salt and pepper to taste.
  8. Serve the tofu and zucchini mixture over the cooked rice. Garnish with chopped fresh parsley if desired. Enjoy your flavorful and nutritious meal!

Nutrition Facts

4 Servings per container
Serving Size 1 servings (300 g)
Amount per serving
Calories 420
% Daily Value
Total Fat 20 g
26%
Saturated Fat 3 g
15%
Cholesterol 0 mg
0%
Sodium 800 mg
35%
Total Carbohydrate 40 g
15%
Dietary Fiber 6 g
24%
Total Sugars 8 g
16%
Protein 20 g
40%
Vitamin D 0 mcg
0%
Calcium 200 mg
15%
Iron 10 mg
56%
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