High Protein Coriander Rice

Elevate your meal prep game with this High Protein Coriander Rice, a wholesome fusion of bold flavors and nourishing ingredients. Packed with the goodness of fluffy brown rice, protein-rich chickpeas, and golden, pan-seared tofu, this one-pot wonder is infused with aromatic spices like cumin and ground coriander, creating an irresistible flavor profile. Fresh coriander leaves and a refreshing burst of lime juice bring a vibrant, zesty finish, making this recipe as satisfying as it is nutritious. Perfect for vegetarians, high-protein diets, or anyone seeking a healthy dinner option, this dish is ready in just 45 minutes and serves four. Pair it with a crisp side salad or enjoy it solo for a hearty, plant-powered meal!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 cup cooked chickpeas
• 200 grams firm tofu
• 1 cup fresh coriander leaves
• 2 tablespoons olive oil
• 1 medium, chopped yellow onion
• 3 minced garlic cloves
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.25 teaspoon cayenne pepper
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 for juice and zest lime

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear.

Step 2

In a medium saucepan, bring the water to a boil. Add the rice, lower the heat to a simmer, cover, and cook for 25-30 minutes or until the rice is tender and the water is absorbed.

Step 3

While the rice is cooking, drain the tofu and pat it dry. Dice the tofu into small cubes.

Step 4

In a large pan, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.

Step 5

Add the minced garlic, ground cumin, ground coriander, and cayenne pepper to the pan, stirring for an additional minute until fragrant.

Step 6

Increase the heat to medium-high and add the cubed tofu to the pan. Cook until the tofu is golden brown on all sides, about 5-7 minutes.

Step 7

Stir in the cooked chickpeas, cooked rice, salt, and black pepper. Mix well to combine all ingredients.

Step 8

Chop the fresh coriander leaves and fold them into the rice mixture. Cook for another 2 minutes until the coriander is well mixed in.

Step 9

Remove from heat, squeeze the juice of one lime over the rice, and sprinkle with lime zest for added flavor.

Step 10

Serve the high-protein coriander rice warm, garnished with additional coriander leaves if desired.

Nutrition Facts

Serving size	1533 grams (1533.0g)

Amount per serving	% Daily Value*
Calories	1114

Total Fat 46.90g	60%
Saturated Fat 6.70g	34%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2561mg	111%
Total Carbohydrate 136.00g	49%
Dietary Fiber 33.10g	118%
Total Sugars 20.50g
Protein 52.40g	105%

Vitamin D 0IU	0%
Calcium 714mg	55%
Iron 17mg	95%
Potassium 2589mg	55%

*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.

Source of Calories

Fat: 35.9%

Protein: 17.8%

Carbs: 46.3%