High Protein Curried Rice

Elevate your weeknight dinner game with this vibrant and nutritious High Protein Curried Rice, a one-pan wonder packed with plant-based goodness. Featuring hearty brown rice, protein-rich chickpeas, and tender tofu, this dish combines the warmth of aromatic spices like curry, cumin, and turmeric with the freshness of cilantro and zesty lemon. Enhanced with a pop of sweetness from peas and the savory depth of garlic and ginger, this recipe is not only brimming with flavor but also perfect for meal prep, taking just 45 minutes to prepare. Whether enjoyed as a satisfying vegan main or a protein-packed side dish, this High Protein Curried Rice recipe is a delicious way to nourish your body and soul.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 can, drained and rinsed chickpeas, canned
• 200 grams firm tofu, cubed
• 1 cup frozen peas
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon ginger, minced
• 2 tablespoons curry powder
• 1 teaspoon cumin powder
• 0.5 teaspoon turmeric powder
• 2 tablespoons olive oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh cilantro, chopped
• 1 whole lemon, cut into wedges

Directions

Step 1

Rinse the brown rice under cold water to remove excess starch, then combine it with 2 cups of water in a medium saucepan.

Step 2

Bring the water to a boil, then reduce the heat to low, cover, and simmer for 30 minutes or until the rice is cooked and water is absorbed.

Step 3

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

Step 4

Stir in the minced garlic and ginger, cooking for another minute until aromatic.

Step 5

Add the curry powder, cumin, and turmeric to the skillet, stirring to coat the onion mixture well.

Step 6

Add the cubed tofu to the skillet, cooking for about 5 minutes, allowing it to soak in the spices.

Step 7

Add the drained chickpeas and frozen peas to the skillet. Stir well and cook for another 5 minutes until heated through.

Step 8

Gently fold in the cooked brown rice, ensuring the spice mixture coats all the ingredients evenly.

Step 9

Season with salt and black pepper to taste. Cook for an additional 2-3 minutes to let all the flavors meld.

Step 10

Remove the skillet from heat and sprinkle with fresh chopped cilantro.

Step 11

Serve the high protein curried rice warm, garnished with lemon wedges on the side.

Nutrition Facts

Serving size	1653.2 grams (1653.2g)

Amount per serving	% Daily Value*
Calories	1671

Total Fat 58.20g	75%
Saturated Fat 8.20g	41%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 8368mg	364%
Total Carbohydrate 211.20g	77%
Dietary Fiber 52.00g	186%
Total Sugars 36.70g
Protein 85.50g	171%

Vitamin D 0IU	0%
Calcium 1734mg	133%
Iron 33mg	181%
Potassium 2295mg	49%

*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: 30.6%

Protein: 20.0%

Carbs: 49.4%