High Protein Turmeric Rice
Elevate your weeknight dinners with this nutritious and flavorful High Protein Turmeric Rice recipe! Packed with wholesome ingredients like brown rice, chickpeas, and crispy tofu, this dish is a powerhouse of plant-based protein that will keep you satisfied. Infused with golden turmeric, earthy cumin, and bright coriander, every bite is layered with aromatic spice. Minced garlic and ginger add a vibrant kick, while fresh spinach and a lemon-cilantro garnish provide a refreshing finish. Perfect for meal prep or a quick family dinner, this one-pan wonder combines hearty textures and bold flavors in just 40 minutes. Whether you're vegan or simply looking to add a healthy dish to your rotation, this turmeric rice recipe is a must-try!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water or vegetable broth
- 1 cup Canned chickpeas, rinsed and drained
- 1 cup Firm tofu, cubed
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Ground coriander
- 2 cloves Garlic cloves, minced
- 1 teaspoon Fresh ginger, minced
- 2 tablespoons Olive oil, or any neutral oil
- 2 cups Spinach, fresh and chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the brown rice under cold water until the water runs clear. This helps remove excess starch.
In a medium saucepan, combine the rinsed rice and water (or vegetable broth) and bring it to a boil. Once boiling, lower the heat to a simmer, cover with a lid, and cook for about 25-30 minutes, or until the rice is tender and the liquid is absorbed.
While the rice cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the cubed tofu and cook for 4-5 minutes on each side, or until golden and slightly crispy. Remove the tofu from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the minced garlic and ginger for about 1 minute, or until fragrant.
Stir in the turmeric powder, ground cumin, and ground coriander. Toast the spices for 30 seconds to release their aroma.
Add the rinsed chickpeas and sauté for 2-3 minutes to coat them in the spices.
Add the cooked tofu back to the skillet, then stir in the fresh spinach. Cook for 2-3 minutes, or until the spinach wilts.
Season the mixture with salt and black pepper to taste.
When the rice is ready, fluff it with a fork and stir it into the skillet with the chickpeas, tofu, and vegetables. Mix well to combine.
Finish the dish with a drizzle of lemon juice and sprinkle fresh cilantro on top.
Serve warm and enjoy your high-protein turmeric rice!
Nutrition Facts
Calories |
1205 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.1 g | 72% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3686 mg | 160% | |
| Total Carbohydrate | 122.0 g | 44% | |
| Dietary Fiber | 29.0 g | 104% | |
| Total Sugars | 13.5 g | ||
| Protein | 66.3 g | 133% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2072 mg | 159% | |
| Iron | 18.5 mg | 103% | |
| Potassium | 2678 mg | 57% | |
*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.
