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Healthy lunches: Tofu with vegetables and brown rice

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Try this tofu recipe with vegetables for a light but energetic lunch. It is an option rich in protein and full of nutrients.

olive oil

Vegetable tofu is a high-protein option for a light but energetic lunch.

At lunchtime it is important to keep in mind that there is a good part of the day left and you still require energy to continue, and even exercise at the end of the day.

If you are on a vegetarian or paleo diet, you may require additional protein to maintain a balanced nutrition full of vitamins and minerals.

This is an easy and fast option to prepare, but it does not lack of those essential amino acids for your muscles, gluten-free. Try it!

Ingredients

1 cup organic brown rice,

½ organic onion

¼ cup organic mushrooms

4 medium bouquets of  organic broccoli 

1 large organic carrots

100 grams of organic tofu

1 bunch of organic spinach

1 stalk of organic celery

organic extra virgin olive oil to taste

Organic sesame tahini sauce,

Organic tamari

Sesame seeds

Celtic Salt

Pepper to taste

Preparation

We are going to prepare brown rice separately. Which you will put in a pot with double the amount of water, salt, a small splash of oil so that it does not sin, ½ teaspoon of garlic and a tablespoon of the onion already minced (the rest we will reserve for the tofu with vegetables).

This for about 15 minutes over medium heat until the water evaporates and the grains of rice are separated, or as they say, well grained.

Personally, I like to take advantage of residual heat from burners so I leave the bottom of the rice cooker a little damp and turn it off, letting the remaining heat do the remaining work and leave the rice at the exact point where it is wet without sticking, and those granites well separated.

Apart in a wok skillet After the carrot is cut, we are going to start to fry over medium heat, gradually adding the ingredients until the broccoli is left last to keep it as crisp and full of vitamins as possible.

Add the celery cut into strips, mushrooms, spinach, diced carrots, tofu cut into cubes of about 4 cm approximately, and add the tahini and the tamari.

It is important that when using a wok, you allow the juices of the vegetables and the sauce to drain and become a more or less thick sauce that you should avoid drying out to maintain that taste we are looking for.

Add the broccoli last and continue cooking for only about 3 minutes to allow the broccoli to soften and absorb the flavor of the sauce and other ingredients.

Stir carefully to avoid messing up the tofu and maintaining its consistency.

Add the sesame seeds for that extra crunch. You can add a little lemon juice if you want to elevate its flavor one level further!

Remove from heat and serve on the plate with the rice.

Preparing lunches with easy recipes does not mean going hungry or lacking in taste in your meals. Always seek balance in your nutrition including diverse sources of nutrients without getting bored and allowing your body to maintain optimal levels for a long and quality life.

You can try adding a delicious fruit salad at the end as a dessert, with its natural sugar, nothing added, because nature has everything for you.

Frequently asked questions from our readers:

To make a healthy lunch with tofu, vegetables, and brown rice, you can start by sautéing the tofu in a skillet with a little olive oil until golden brown. Then, add vegetables of your choice, such as carrots, broccoli, and peppers, and cook until tender. Finally, add the cooked brown rice and mix everything together. You can season with soy sauce or spices to taste. Ready to enjoy a nutritious and delicious lunch! Read more here: https://www.equilibriumx.com/recetas/almuerzos-saludables-tofu-con-vegetales-y-arroz-integral
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Last modified: March 22, 2024