SHIFT Grub
Lemon tofu rice bowl — brown rice, sweetcorn, plain yoghurt
Lemon tofu rice bowl — brown rice, sweetcorn, plain yoghurt. Ingredients, step-by-step method and estimated nutrition per serving. Save your food plans in My Timber.
Ingredients
- 140g firm tofu
- 75g brown rice, dry
- 60g mixed peppers
- 60g sweetcorn
- 40g plain virtually fat-free yoghurt
- 5g lemon juice
- 150g chopped tomatoes
- 4.6g olive oil
Equipment
- hob
- non-stick frying pan
- knife
- chopping board
- spatula
- kitchen scales
- saucepan
- colander
- bowl
- spoon
Method
- Start the measured dry rice first, using the water quantity and cooking time on its packet. Brown rice commonly takes25–35 minutes; this recipe does not claim microwave-pouch timing.
- Drain and pat the firm tofu dry. Cut into 2 cm cubes or 1.5 cm slices and cook in the measured oil for 8–10 minutes, turning, until hot through and lightly golden.
- Add chopped courgette, peppers, onions or other cooking vegetables and the measured tomato ingredients to the pan. Simmer for8–10 minutes until vegetables are tender. Stir through any cooking sauce for its label time. Add spinach near the end and wilt fully; serve ready-to-eat salad leaves cold.
- Combine the cooked pasta or rice, cooked filling and sauce. Add a little reserved pasta water or hot water if needed. Fold in cold yoghurt/cream cheese away from the heat; add mayonnaise only as a cold dressing at serving.
Estimated nutrition
| Energy | 519.7 kcal |
|---|---|
| Protein | 23.9 g |
| Carbohydrate | 79.2 g |
| Fat | 14.2 g |
| Fibre | Not available |
| Saturates | 2 g |
Estimated per-serving nutrition. Ingredient weights multiplied by CoFID 2021 or explicitly named UK product-label values, preserving missing values; traces treated as zero. Declared product/cooked-state proxies remain estimates. AI author calculation, not independent human, clinical or physical cooking validation.
Allergens and product labels
- milk
- soya
Food safety and storage
- Check every bought ingredient label for allergens, use-by dates and cooking instructions. Recipe tags are not an allergy-suitability guarantee.
- Wash hands, utensils and surfaces. Wash produce unless labelled ready washed; keep raw meat and fish separate from ready-to-eat food.
- Cool leftover rice quickly, ideally within 1 hour. Refrigerate at 0–5°C and eat within 24 hours of original cooking. Keep cold packed lunches chilled; any earlier ingredient deadline governs.
- Reheat rice and hot toppings once until steaming hot throughout; eat immediately. Keep salad and cold dressing separate.
Author estimates, not physical cooking trials. Packet instructions and safe doneness govern; larger batches need longer.