Baked Tofu with Vegetable rice and Sun-Dried Tomatoes4. maninio.com

Baked Tofu with Vegetable Rice and Basil

 

Today’s recipe is for Tofu. Along with the recipe, there is a small change on my blog! From today and in all recipes, there will be the cost of the recipe under the description.

The reason is that a lot of people think that Vegan diet is expensive and that it is difficult to get it into their program. Which of course is not true. Personally, I spend less than ever, since I became Vegan.

The cost of each recipe is the money I pay in various stores. As Greek, my base is in Athens. Sometimes I buy only organic. As far as vegetables are concerned, I mainly shop in markets and the classic big supermarkets.

The products from Asia, the UK, etc I find them either into e-shops or organic / Vegan shops. Generally, I buy as much as possible from local producers and good quality products. Also, because I come from a countryside town many products are supplied from our own produce. Oil, walnuts, almonds, chickpeas and sometimes vegetables. I know, I’m lucky! 🙂

I also rarely buy packaged products such as Vegan burgers, snacks, sauces, pizzas etc. For me its Junk Vegan food, full of artificial ingredients, and Sodium. I prefer to cook them from scratch. For me, quality is measured rather than quantity.

So the cost of the recipe is what I pay here in Greece it is a general guide only. I convert the Euro cost to US dollars also. The way I calculate the cost of each recipe will be analyzed in another post.

Most recipes are for 2 people.

Baked Tofu with Vegetable rice.

Let’s talk about Tofu! One of my favorite ingredients in Vegan Diet. 

Tofu also  known as bean curd, is a food cultivated by coagulating soya milk and then pressing the resulting curds 
into soft white blocks. A component in East Asian and Southeast Asian cuisines. 
It has a subtle flavor and can be used in savory and sweet dishes. 
It is often seasoned or marinated to suit the dish. can be soft, firm, or extra firm. (source Wikipedia)

It is low in calories and contains big amounts of Protein, in Iron, Calcium, and magnesium.

It is often considered as a controversial food because of soya. Tofu often genetically produced (especially in the USA and the crops are sprayed with the herbicide Roundup. So choose organic as often as possible.

Close-up View of Baked Tofu with Two Scoops of Vegetable Rice in a White Dish

Prior to using firm or soft tofu, you should press out the liquid. Wrap it in a towel and squeeze it gently. This allows the marinades to be absorbed better. Another method is to freeze it and defrost it. This will give you a chewy tofu and the marinade will be better absorbed, like a sponge! You can bake it, fry it or grill it.

Some recipes call for firm tofu, especially savory dishes, and some of them a soft one (silken tofu). The soft one we use it for desserts.

Today we use the firm tofu. The marinade is very important. Do not be in a rush as the marinade will determine the flavor of your final dish.

Hard Tofu Preparation Process Collage

Red Pepper, Onions and Carrot Vegetable Rice Preparation Collage

Baked Tofu with Two Scoops of Vegetable Rice in a White Dish

Baked Tofu with Vegetable Rice and Basil

A delicious vegetable dish, high in Protein 

Total cost: $4.26 (3.39 euro) - $2.13 (1.70 euro) per serving 

Course Main Course, Side Dish
Cuisine Asian
Keyword Baked Tofu, Tofu and Rice Recipe, Tofu and Vegetable Rice
Prep Time 15 minutes
Cook Time 1 hour
Marinate 1 hour 30 minutes
Total Time 1 hour 15 minutes
Servings 2
Calories 400 kcal

Ingredients

Rice and Vegetables

  • 1 block (200g) firm tofu $2.60 - 2.02 euro
  • 1/2 cup (95g) yellow rice $0.25 - 0.20 euro
  • 1 big chopped onion $0.09 - 0.08 euro
  • 1 clove garlic $0.04 - 0.04 euro
  • 1/2 cup (50g) chopped red pepper $0.20 - 0.16 euro
  • 1/2 cup (50g) chopped leek $0.17 - 0.14 euro
  • 2 tsp olive or coconut oil or veggie broth $0.05 - 0.04 euro
  • 2 tsp dried basil (keep 1 for decoration) $0.12 - 0.10 euro
  • salt as per your taste $0.06 - 0.05 euro

Sauce

  • 2 tsp coriander $0.12 - 0.10 euro
  • 2 tsp black pepper $0.12 - 0.10 euro
  • 2 Tbsp soya sauce or tamari $0.10 - 0.08 euro
  • 4 Tbsp olive oil $0.10 - 0.08 euro
  • 2 Tbsp garlic powder $0.12 - 0.10 euro
  • 2 Tbsp onion powder $0.12 - 0.10 euro

Instructions

  1. Wrap tofu in an absorbent towel and press out the liquid. 

  2. Cut it into cubes, place it on a plate and sprinkle with some coriander. 

  3. Mix all the sauce ingredients in a bowl and add the cubes. Make sure that all tofu cubes are covered with sauce. Let it rest for 1.5 hours. 

  4. Preheat the oven to 204 C (400 degrees F) and place the tofu cubes in a pan one its ready. 

  5. Bake for 25-30 minutes until the tofu cubes edge is golden brown. 

  6. In the meantime prepare the rice. 

  7. Put 11 cups of water to a boil in a large pot. Once boiling, add rinsed rice and stir. Boil on medium heat for around 25 minutes. Strain and cover. 

  8. Heat a large pan over medium heat. Once hot, add the oil and salt and the onions. Cook for 3-4 minutes, until golden brown. Add the garlic and cook for 1 more minute. Add the pepper and leeks and cook 3-4 minutes until golden. 

  9. Add cooked rice, the basil and stir occasionally for 3-4 minutes. 


  10. Take a serving plate and put the rice. You can put it in a small cup and make a "cup" design as I did. In my case, I kept 1 portion rice without veggies and 1 portion with veggies.

  11. Add tofu and sprinkle with basil and with sun-dried tomatoes, if you wish. 

  12. Serve immediately. Bon Appetite! 

Recipe Notes

For the Gluten-free version, you can replace the rice with an equal amount of Quinoa. 

 

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Baked Tofu with Vegetable Rice and Basil. maninio.com