Tofu and Rice Bowl with Vegetables

2 Reviews
100% would make this recipe again

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Preparation : 20 min Cooking : 15 min
560 calories/serving

Ingredients

2/3 cup basmati rice 120 g
12 g dried seaweed (Wakame type)
1/2 cup canola oil 125 mL
1/4 cup lemonjuice, freshly squeezed 1 1/2 lemon
1/4 cup soy sauce 65 mL
2 tsp sesame seed oil 10 mL
300 g firm regular tofu, diced 1 1/2 cup
1 cucumbers, medium size 260 g
1 carrots 100 g
1 1/2 cup baby spinach 24 g
3/4 tsp sesame seeds 2 g
1 avocados 170 g
1 tbsp fresh cilantro [optional] 2 g
2 green onions/scallions
1 pinch salt to taste [optional] 0.1 g
ground pepper to taste [optional]
1 limes, quartered 70 g

Method

  1. Cook the rice. Let cool down. Soak the seaweeds in water.
  2. Cut the tofu into dices then put the dices in a bowl. In a small bowl mix together the canola oil, lemon juice, soy sauce and sesame oil. Take a few spoonful and pour over the tofu dices. Toss the tofu cubes then let them stand on the counter while preparing the rest, about 20 min. Set aside the remaining vinaigrette.
  3. Meanwhile, slice the cucumber into thin rounds, grate the carrot then portion out to individual bowls. Add the rice and spinach. Drain and gently squeeze the seaweed to remove excess water, cut up then add to the serving bowls. Pour the vinaigrette over the rice and vegetables.
  4. Sauté the tofu cubes in a hot pan, 3-4 min with stirring. Transfer the tofu to the bowls.
  5. Add avocado slices. Garnish with sesame seeds, cilantro and scallions. Check the seasoning then serve with lime quarters on the side.

Nutrition Facts Table

per 1 serving (350 g)

Amount

% Daily Value

Calories

560

Fat

42 g

64 %

Saturated 3.8 g
+ Trans 0.7 g

22 %

Cholesterol

0 mg

Sodium

810 mg

34 %

Carbohydrate

35 g

12 %

Fibre

5 g

21 %

Sugars

4 g

Net Carbs

30 g

Protein

15 g

Vitamin A

40 %

Vitamin C

36 %

Calcium

17 %

Iron

18 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Magnesium, Manganese, Potassium, Selenium, Vitamin A, Vitamin E, Vitamin K
Good source of  :
Calcium, Copper, Fibre, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin B6, Vitamin C, Zinc
Source of  :
Omega-3, Omega-6, Vitamin B1, Vitamin B2
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fruits 0
Vegetables 1
Meat and Alternatives 1 ½
Fats 8 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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