SHIFT Grub
Tofu and vegetable rice bowl
Tofu and vegetable rice bowl. Ingredients, step-by-step method and estimated nutrition per serving. Save your food plans in My Timber.
Ingredients
- 180g firm tofu
- 75g basmati rice, dry
- 90g onion
- 90g mixed peppers
- 40g tomato olive herb sauce
- 4.6g olive oil
- 150g chopped tomatoes
Equipment
- hob
- non-stick frying pan
- knife
- chopping board
- spatula
- kitchen scales
- bowl
- clean plate
- saucepan
- sieve
- pan lid
Method
- Start the measured dry rice using its packet water quantity and cooking time. Brown rice takes longer than white; do not substitute a dry weight with the same weight of microwave rice.
- 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.
- Chop the onion, peppers and other vegetables. Add them to the pan with the measured cooking sauce, any listed tomatoes and50 ml water. Simmer for10–15 minutes, stirring; curry paste must cook for its full label time. Use canned ready-cooked kidney beans, chickpeas or lentils, never raw dried beans.
- Fold the cooked protein or pulses into the sauce. Heat until steaming hot throughout; add spinach near the end and wilt fully. Add any yoghurt or cream cheese away from the heat. Divide with the freshly cooked rice and serve immediately.
Estimated nutrition
| Energy | 542.9 kcal |
|---|---|
| Protein | 24.5 g |
| Carbohydrate | 83.4 g |
| Fat | 14.8 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
- 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.