Tofu Chicken and Rice
Elevate your weeknight dinner routine with this savory and protein-packed Tofu Chicken and Rice recipe! This plant-based twist on a classic favorite combines golden, crispy tofu infused with a smoky, umami-rich marinade of soy sauce, nutritional yeast, and aromatic spices. Paired with tender basmati rice cooked to perfection in flavorful vegetable broth and studded with vibrant carrots, peas, and sautéed onions, this dish delivers comfort in every bite. Quick and wholesome, it’s ready in under an hour, making it an ideal one-pan meal for busy days. Garnish with a sprinkle of fresh parsley for a pop of color and freshness, and enjoy this vegan delight that’s bursting with flavor. Perfect for meal prep, family dinners, or anyone looking for a hearty yet healthy option!
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Recipe Information
Ingredients
- 400 grams firm tofu
- 3 tablespoons soy sauce
- 2 tablespoons nutritional yeast
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 2 tablespoons cornstarch
- 3 tablespoons olive oil
- 1 cup basmati rice
- 2 cups vegetable broth
- 2 medium carrots, diced
- 0.5 cup frozen peas
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Press the tofu for 15 minutes to remove excess water. Once pressed, cut it into bite-sized cubes.
In a mixing bowl, combine soy sauce, nutritional yeast, garlic powder, onion powder, paprika, and cornstarch to create a marinade.
Toss the tofu cubes in the marinade until evenly coated. Let them marinate for 10 minutes.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the marinated tofu and cook until golden brown on all sides (about 7-10 minutes). Remove tofu and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the chopped onion and minced garlic until fragrant and softened (about 3 minutes).
Add the diced carrots and sauté for another 5 minutes until slightly tender.
Rinse the basmati rice thoroughly under cold water and add it to the skillet with the vegetables. Stir to combine.
Pour in the vegetable broth, add salt and black pepper, and bring the mixture to a boil.
Reduce the heat to low, cover the skillet, and let the rice cook for 15-18 minutes, or until the broth is fully absorbed and the rice is tender.
Once the rice is cooked, gently stir in the cooked tofu and frozen peas. Cover and cook for an additional 2-3 minutes to heat the peas through.
Remove the skillet from heat and let it sit covered for 2 minutes to allow the flavors to meld together.
Fluff the rice with a fork, garnish with fresh parsley, and serve warm.
Nutrition Facts
Calories |
1458 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.0 g | 86% | |
| Saturated Fat | 10.1 g | 50% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5409 mg | 235% | |
| Total Carbohydrate | 153.5 g | 56% | |
| Dietary Fiber | 25.5 g | 91% | |
| Total Sugars | 28.0 g | ||
| Protein | 76.6 g | 153% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 843 mg | 65% | |
| Iron | 15.7 mg | 87% | |
| Potassium | 2819 mg | 60% | |
*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.
