High Protein Turmeric Rice

Elevate your meal prep game with this vibrant and nourishing High Protein Turmeric Rice! Packed with plant-based protein from chickpeas and crispy tofu, this dish combines earthy spices like turmeric, cumin, and coriander with hearty brown rice for a flavorful, anti-inflammatory boost. Fresh spinach adds a verdant touch, while a zesty drizzle of lemon juice and a sprinkle of cilantro brighten every bite. Quick to prepare in just 40 minutes, this one-pan recipe is perfect for a wholesome weeknight dinner or meal prep staple. Satisfyingly nutritious and naturally gluten-free, this turmeric rice bowl delivers a symphony of flavors while keeping your protein intake on point!

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 cups Water or vegetable broth
• 1 cup Canned chickpeas, rinsed and drained
• 1 cup Firm tofu, cubed
• 1 teaspoon Turmeric powder
• 0.5 teaspoon Ground cumin
• 0.5 teaspoon Ground coriander
• 2 cloves Garlic cloves, minced
• 1 teaspoon Fresh ginger, minced
• 2 tablespoons Olive oil, or any neutral oil
• 2 cups Spinach, fresh and chopped
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. This helps remove excess starch.

Step 2

In a medium saucepan, combine the rinsed rice and water (or vegetable broth) and bring it to a boil. Once boiling, lower the heat to a simmer, cover with a lid, and cook for about 25-30 minutes, or until the rice is tender and the liquid is absorbed.

Step 3

While the rice cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the cubed tofu and cook for 4-5 minutes on each side, or until golden and slightly crispy. Remove the tofu from the skillet and set aside.

Step 4

In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the minced garlic and ginger for about 1 minute, or until fragrant.

Step 5

Stir in the turmeric powder, ground cumin, and ground coriander. Toast the spices for 30 seconds to release their aroma.

Step 6

Add the rinsed chickpeas and sauté for 2-3 minutes to coat them in the spices.

Step 7

Add the cooked tofu back to the skillet, then stir in the fresh spinach. Cook for 2-3 minutes, or until the spinach wilts.

Step 8

Season the mixture with salt and black pepper to taste.

Step 9

When the rice is ready, fluff it with a fork and stir it into the skillet with the chickpeas, tofu, and vegetables. Mix well to combine.

Step 10

Finish the dish with a drizzle of lemon juice and sprinkle fresh cilantro on top.

Step 11

Serve warm and enjoy your high-protein turmeric rice!

Nutrition Facts

Serving size	1389.1 grams (1389.1g)

Amount per serving	% Daily Value*
Calories	1205

Total Fat 56.10g	72%
Saturated Fat 7.60g	38%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 3686mg	160%
Total Carbohydrate 122.00g	44%
Dietary Fiber 29.00g	104%
Total Sugars 13.50g
Protein 66.30g	133%

Vitamin D 0IU	0%
Calcium 2072mg	159%
Iron 19mg	103%
Potassium 2679mg	57%

*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: 40.1%

Protein: 21.1%

Carbs: 38.8%