Tofu and Rice Loaf
Savor the wholesome, plant-based goodness of this Tofu and Rice Loaf, a versatile and nutrient-packed recipe perfect for vegans and vegetarians alike. Made with extra-firm tofu, hearty brown rice, and a medley of flavorful seasonings like soy sauce, thyme, oregano, and nutritional yeast, this recipe boasts a savory and satisfying profile. Enhanced with sautéed onions, garlic, and grated carrot for a subtle sweetness, and bound together with a flaxseed "egg," this loaf delivers a perfectly moist yet firm texture. Quick to prepare and baked to golden perfection in under an hour, it's a great centerpiece for dinner and pairs beautifully with a side salad or steamed vegetables. Packed with protein, fiber, and bold flavors, this Tofu and Rice Loaf is an ideal choice for sustainable, comfort-food cooking. Keywords: tofu loaf recipe, vegan rice loaf, easy plant-based dinner, healthy meatloaf alternative.
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Recipe Information
Ingredients
- 14 oz Extra-firm tofu
- 2 cups Cooked brown rice
- 1 cup Breadcrumbs
- 1 medium Onion
- 2 cloves Garlic
- 1 small Carrot
- 3 tbsp Soy sauce
- 2 tbsp Nutritional yeast
- 1 tbsp Ground flaxseed
- 2 tbsp Water
- 1 tsp Dried thyme
- 1 tsp Dried oregano
- 0.5 tsp Black pepper
- 0.5 tsp Salt
- 1 tbsp Olive oil
Instructions
Preheat the oven to 375°F (190°C). Lightly oil a standard loaf pan or line it with parchment paper.
Press the tofu to remove excess water by wrapping it in a clean kitchen towel and placing a heavy object on top. Let it sit for 10 minutes.
Cook the brown rice according to package instructions if not already prepared.
Finely dice the onion, mince the garlic, and grate the carrot.
In a small bowl, combine the ground flaxseed and water. Stir well and let it sit for 5 minutes to form a flax 'egg'.
In a skillet, heat olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent. Add minced garlic and grated carrot, and cook for an additional 2 minutes. Set aside to cool slightly.
Crumble the pressed tofu into a large mixing bowl. Add the cooked rice, sautéed vegetables, breadcrumbs, soy sauce, nutritional yeast, thyme, oregano, salt, and black pepper.
Add the prepared flax 'egg' to the mixture. Mix everything thoroughly using clean hands or a spatula until well combined.
Transfer the mixture into the prepared loaf pan. Press it down firmly and evenly to form a compact loaf.
Bake in the preheated oven for 45-50 minutes, or until the top is golden brown and the loaf feels firm to the touch.
Remove the loaf from the oven and let it cool in the pan for 10 minutes before slicing and serving.
Nutrition Facts
Calories |
295 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 732 mg | 32% | |
| Total Carbohydrate | 36.8 g | 13% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 3.0 g | ||
| Protein | 16.0 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 272 mg | 21% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 299 mg | 6% | |
*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.
