High Protein Curried Rice
Elevate your meal prep game with this High Protein Curried Rice recipe, a wholesome and flavorful dish that's perfect for a quick lunch or dinner. Bursting with the aromatic warmth of curry, cumin, and turmeric, this dish features nutrient-packed brown rice, protein-rich chickpeas, and hearty cubes of firm tofu, complemented by sweet pops of frozen peas. Sautéed onion, garlic, and ginger form the base of this irresistibly fragrant dish, while fresh cilantro and a splash of lemon at the finish provide a vibrant touch. Ready in just 45 minutes, this recipe is not only vegetarian and high in protein but also easy to customize and meal-prep friendly, making it a go-to for health-conscious food lovers. Serve it warm and enjoy a satisfying, plant-based meal that’s as nutritious as it is delicious.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 can, drained and rinsed chickpeas, canned
- 200 grams firm tofu, cubed
- 1 cup frozen peas
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 tablespoons curry powder
- 1 teaspoon cumin powder
- 0.5 teaspoon turmeric powder
- 2 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped
- 1 whole lemon, cut into wedges
Instructions
Rinse the brown rice under cold water to remove excess starch, then combine it with 2 cups of water in a medium saucepan.
Bring the water to a boil, then reduce the heat to low, cover, and simmer for 30 minutes or until the rice is cooked and water is absorbed.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic and ginger, cooking for another minute until aromatic.
Add the curry powder, cumin, and turmeric to the skillet, stirring to coat the onion mixture well.
Add the cubed tofu to the skillet, cooking for about 5 minutes, allowing it to soak in the spices.
Add the drained chickpeas and frozen peas to the skillet. Stir well and cook for another 5 minutes until heated through.
Gently fold in the cooked brown rice, ensuring the spice mixture coats all the ingredients evenly.
Season with salt and black pepper to taste. Cook for an additional 2-3 minutes to let all the flavors meld.
Remove the skillet from heat and sprinkle with fresh chopped cilantro.
Serve the high protein curried rice warm, garnished with lemon wedges on the side.
Nutrition Facts
Calories |
1671 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.2 g | 75% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8368 mg | 364% | |
| Total Carbohydrate | 211.2 g | 77% | |
| Dietary Fiber | 52.0 g | 186% | |
| Total Sugars | 36.7 g | ||
| Protein | 85.5 g | 171% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1734 mg | 133% | |
| Iron | 32.5 mg | 181% | |
| Potassium | 2295 mg | 49% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
