How To Cook Herbed Tofu With Rice For A Nutritious Meal?

Tofu is packed with protein and nutrients, making it a popular choice for many diets. However, eating tofu on its own can sometimes feel a bit bland or unexciting. So, how about pairing it with rice? Tofu and rice become a classic, comforting meal that is delicious and filling. But if you're watching your calorie intake, you might wonder how to enjoy this combo without overloading on calories.

Worry not! Aura The Diet Clinic has got a delicious herbed tofu with rice recipe that’s both nutritious and satisfying. Let’s see how you can enjoy this classic dish without any calorie guilt.

Ingredients For Tofu And Rice (2 Servings)

• 1 tablespoon Borges Extra Light Olive Oil
• 2-3 cloves garlic, minced
• 1 cup mixed vegetables (such as bell peppers, carrots, and broccoli), chopped
• 1 teaspoon red chili powder
• 1/2 teaspoon Himalayan pink salt (or to taste)
• 1/2 teaspoon turmeric powder
• 100 grams herbed tofu, cubed
• 100 grams boiled basmati rice (brown or white)

Instructions On How To Make Herbed Tofu With Rice

Here’s a simple guide to making herbed tofu with rice, a dish that the whole of your family would love. 

Step 1: Heat the Oil

Start by heating 1 tablespoon of Borges Extra Light Olive Oil in an iron or ceramic-coated pan over medium heat. This light olive oil not only adds a subtle flavor but is also a heart-healthy choice.

Step 2: Sauté Garlic

Toss in 2-3 minced garlic cloves and sauté them until they turn golden brown and release their delicious aroma. Garlic adds a wonderful taste and provides great health benefits, including antioxidants.

Step 3: Prepare the Rice

Boil 100 grams of basmati rice. Simply add the rice to a pot with water and a pinch of salt, and cook until tender and fluffy, which should take about 15-20 minutes. You can choose either brown or white rice, depending on your preference. Brown rice offers extra fiber and nutrients, while white rice is a lighter option.

Step 4: Cook the Vegetables

Add 1 cup of chopped mixed vegetables—like bell peppers, carrots, and broccoli—to the pan. Cook them for about 5-7 minutes until they're tender but still crisp. This helps retain all those essential vitamins and fiber.

Step 5: Add Spices and Tofu

Sprinkle in red chili powder, pink salt, and turmeric powder. Stir well to coat the vegetables evenly. Then, add 100 grams of cubed herbed tofu. Cook for another 5 minutes until the tofu absorbs the flavors and is nicely heated through.

Step 6: Serve

Plate the herbed tofu and vegetable mixture alongside your boiled rice. The rice provides a satisfying base for this delicious and nutritious dish.

7 Nutritional Benefits Of Herbed Tofu With Rice

The nutritional benefits of this herbed tofu and rice recipe are flavorful and align perfectly with a health-conscious diet. Here’s what tofu and rice bring to the table:

1. Rich in protein: Tofu is a great source of plant-based protein, essential for muscle repair and growth, and maintaining a healthy immune system.
2. Loaded with vitamins and minerals: Tofu provides essential vitamins like B vitamins and minerals such as calcium and magnesium. These nutrients help keep your bones strong and your energy levels up throughout the day.
3. High in fiber: Brown rice, if used, adds extra fiber to your meal, which aids digestion and helps regulate blood sugar levels.
4. Balanced carbohydrates: The rice provides a source of carbohydrates that fuels your body and supports energy levels. Specifically, brown rice offers complex carbs that release energy slowly and keep you full longer.
5. Contains antioxidants: Garlic and mixed vegetables contribute antioxidants, which help fight free radicals and reduce inflammation - Promoting overall health and well-being.
6. Heart-healthy fats: Olive oil used in this herbed tofu with rice recipe adds heart-healthy monounsaturated fats and  antioxidants, such as vitamin E. These fats have been linked to lower bad cholesterol levels and heart disease risks.
7. Low in calories: This dish is a lighter option, especially if you use brown rice. It’s perfect for those looking to maintain a balanced diet and manage their weight without sacrificing flavor.

In addition to these health benefits, the ingredients in this herbed tofu with rice recipe—such as tofu, garlic, and cruciferous vegetables like broccoli—contain compounds that may help reduce cancer cell growth, thus lowering the risk of cancers, including breast cancer in women. 

Plus, these components support hormone balance and alleviate symptoms related to menopause.

Final Thoughts

At Aura The Diet Clinic, we know healthy eating can be both tasty and exciting. This Herbed Tofu with Rice recipe shows you can have a delicious, satisfying meal while keeping your nutrition on track. Whether you need a quick weeknight dinner or a hearty lunch, this dish is sure to become a go-to favorite.