High Protein Rice with Spinach
Packed with protein and vibrant flavors, this High Protein Rice with Spinach recipe is a wholesome, nutrient-rich dish perfect for a satisfying meal. Featuring protein-rich chickpeas and tofu, hearty brown rice, and fresh spinach, this dish is infused with a savory blend of garlic, onion, soy sauce, and a touch of lemon juice for brightness. Enhanced with nutritional yeast for a cheesy, umami kick, it's both nourishing and delicious. Ready in just under 45 minutes, this one-pot meal is ideal for meal prep or a quick dinner. Whether served as a flavorful main course or a protein-packed side dish, it's a great choice for vegetarians and those seeking plant-based protein options.
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Recipe Information
Ingredients
- 1 cup brown rice
- 1 cup chickpeas
- 4 cups fresh spinach
- 1 medium onion
- 2 units garlic cloves
- 2 tablespoons olive oil
- 2 cups vegetable broth
- 2 tablespoons soy sauce
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 200 grams tofu
- 2 tablespoons nutritional yeast
Instructions
Rinse the brown rice under cold water until the water runs clear. Drain and set aside.
Drain and rinse the canned chickpeas. If using dried chickpeas, soak them overnight and cook until tender.
Dice the medium onion and mince the garlic cloves.
In a medium pot, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and minced garlic, sautéing until the onion becomes translucent, about 3-4 minutes.
Add the brown rice to the pot and stir to coat it with the oil and onions.
Pour in the vegetable broth and bring it to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 20 minutes or until the rice is tender and has absorbed all the liquid.
While the rice is cooking, cut the tofu into bite-sized cubes. In a large skillet, heat the remaining 1 tablespoon of olive oil over medium-high heat. Add the tofu cubes and sauté until golden brown on all sides, about 8-10 minutes. Remove tofu from skillet and set aside.
In the same skillet, add the fresh spinach and cook until wilted, about 2-3 minutes.
Once the rice is cooked, add the chickpeas, sautéed tofu, wilted spinach, soy sauce, lemon juice, salt, and black pepper to the pot. Stir to combine all ingredients thoroughly.
Sprinkle nutritional yeast over the rice mixture and gently fold it in until well incorporated.
Adjust seasoning with more salt or soy sauce if needed.
Serve the high protein rice with spinach warm as a main course or a side dish.
Nutrition Facts
Calories |
1465 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.9 g | 72% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3613 mg | 157% | |
| Total Carbohydrate | 171.4 g | 62% | |
| Dietary Fiber | 38.1 g | 136% | |
| Total Sugars | 27.1 g | ||
| Protein | 78.5 g | 157% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1061 mg | 82% | |
| Iron | 26.0 mg | 144% | |
| Potassium | 2647 mg | 56% | |
*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.
