High Protein Rice with Carrots and Peas
Elevate your meal prep with this High Protein Rice with Carrots and Peas recipe, perfect for a nutritious and satisfying weeknight dinner! This wholesome dish combines hearty brown rice, tender carrots, and vibrant frozen peas, all infused with the bold flavors of sautéed garlic, fragrant ginger, and savory soy sauce. The addition of crispy extra firm tofu makes this recipe a protein-packed powerhouse, while vegetable broth enriches the rice with depth and aroma. Ready in just 45 minutes, this one-pan wonder is easy to prepare and ensures minimal cleanup. Serve it hot, topped with fresh green onions for a burst of freshness. Whether you're seeking a vegan dinner or a balanced meal, this high-protein rice recipe is sure to delight your taste buds and fuel your day.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups vegetable broth
- 2 medium carrots
- 1 cup frozen peas
- 1 block extra firm tofu
- 2 tablespoons soy sauce
- 2 tablespoons olive oil
- 1 small onion
- 2 units garlic cloves
- 1 teaspoon ginger
- 0.5 teaspoon pepper
- 0.5 teaspoon salt
- 2 stalks green onions
Instructions
Drain and press the tofu for at least 15 minutes to remove excess moisture, then cut it into small cubes.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the tofu cubes and cook, turning occasionally, until they are golden and crispy on all sides, about 7-10 minutes. Remove from skillet and set aside.
Peel and dice the carrots. Finely chop the onion and mince the garlic.
In the same skillet, add the remaining tablespoon of olive oil. Sauté the onion and garlic until the onion is translucent, about 3 minutes.
Add the diced carrots to the skillet and cook for another 5 minutes until they are slightly softened.
Stir in the brown rice and grated ginger. Cook for another 2 minutes, allowing the rice to absorb flavors.
Pour the vegetable broth into the skillet, and bring to a boil. Once boiling, reduce to a simmer and cover the skillet. Cook for about 20 minutes or until rice is tender and the liquid is absorbed.
Add the frozen peas to the skillet and mix well. Cover and let it steam for an additional 5 minutes.
Once the vegetables are cooked, stir in the cooked tofu and soy sauce, seasoning with pepper and salt.
Serve hot, garnished with chopped green onions.
Nutrition Facts
Calories |
1412 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.8 g | 83% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3620 mg | 157% | |
| Total Carbohydrate | 136.0 g | 49% | |
| Dietary Fiber | 31.7 g | 113% | |
| Total Sugars | 31.2 g | ||
| Protein | 82.2 g | 164% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2557 mg | 197% | |
| Iron | 16.4 mg | 91% | |
| Potassium | 2958 mg | 63% | |
*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.
