Tandoori Tofu and Rice

Tandoori is a type of oven made from clay or metal that chicken is often cooked in. My mom took the spices traditionally used to marinate the chicken and added them to rice and tofu and stir fried it. This is her sweet way of ensuring her plant-based daughter is getting enough protein at family meals. This has become a staple at family gatherings, and I wanted to capture the recipe and share it here. The seasonings lend a delicious exotic flavor, and the tofu and rice make a healthy base for this nutritious meal. This is lightly seasoned so taste and adjust as you go for your liking.

Tandoori Tofu and Rice

Ingredients:

3 cups cooked brown rice

1 tsp olive oil
1/2 onion, chopped
1 clove garlic, minced
1 tsp minced fresh ginger
1/2 tsp cumin
1/2 tsp coriander
1/2 tsp turmeric
1/2 tsp salt
dash each of cayenne, cardamom, ground cloves and black pepper

14 oz extra firm tofu

Directions:

Prepare your rice, or use some leftover. You want 3 cups of cooked brown rice for this recipe.

Heat the olive oil in a large non-stick frying pan over medium heat. Add the onion and sauté  until the onions begin to soften and brown. Then add the garlic and ginger and cook those for a minute or two before adding the remaining seasonings which are the cumin, coriander, turmeric, salt, cayenne, cardamon, cloves and pepper. Stir these in to coat the onions.

Next, add the rice and stir fry that to incorporate all of the seasonings. Finally, crumble the tofu into the pan and heat until the tofu is warmed through.

For 8 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 130 g

Amount Per Serving

Calories  303 Calories from Fat  42

% Daily Value*

Total Fat  4.6g 7%

Saturated Fat  0.9g 4%

Cholesterol  0mg 0%

Sodium  157mg 7%

Potassium  285mg 8%

Total Carbohydrates  56.2g 19%

Dietary Fiber  3.1g 12%

Sugars  0.6g

Protein  9.5g

Vitamin A 0% • Vitamin C 1% Calcium 13% • Iron 13%

Nutrition Grade B+

* Based on a 2000 calorie diet