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Tofu with Rice.

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Submitted by peta123

Tofu with rice is a two-ingredient meal-prep staple: cooked rice and smoked tofu tossed together for an easy high-protein vegetarian lunch ready in minutes.

YIELD

1 servings

PREP

10 min

COOK

0 min

READY

10 min

Tofu with rice is barely a recipe, and that is entirely the point. Two ingredients, zero cooking (assuming your rice is already cooked), and in about the time it takes to open the fridge you have a protein-packed vegetarian plate.

Smoked tofu is the hero here, not plain firm tofu. Smoking gives the block a deep umami character that holds up against the neutral rice and means you don’t need a sauce, a stir-fry, or even heat. Slice it straight from the package and eat it.

This is a meal-prep and lunchbox workhorse more than a dinner recipe. Cook a batch of rice on Sunday, grab a block of smoked tofu, and you’ve got five days of fifteen-second lunches ready to go.

Serve warm, cold, or at whatever temperature the rice happens to be. It all works.

Variations

  • Drizzle with soy sauce, a few drops of sesame oil, and sliced green onion for an instant savory bowl.
  • Add quick-pickled cucumber or shredded carrot for crunch and acid.
  • Top with furikake, a fried egg, or a spoonful of kimchi to turn this pantry combo into a proper rice bowl.

Ingredients

3 86.7
OUNCES ML/G RICE
cooked
4 115.6
OUNCES ML/G TOFU
smoked

Directions

Combine rice and tofu.

Serve.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 129g (4.6 oz)
Amount per Serving
Calories 338 15% from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 12mg 0%
Total Carbohydrate 19g 19%
Dietary Fiber 2g 9%
Sugars g
Protein 29g
Vitamin A 2% Vitamin C 0%
Calcium 43% Iron 12%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Sugar-Free, Very low in sodium, Low Sodium
 
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