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!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

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)

Directions

Step 1

Press the tofu for 15 minutes to remove excess water. Once pressed, cut it into bite-sized cubes.

Step 2

In a mixing bowl, combine soy sauce, nutritional yeast, garlic powder, onion powder, paprika, and cornstarch to create a marinade.

Step 3

Toss the tofu cubes in the marinade until evenly coated. Let them marinate for 10 minutes.

Step 4

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.

Step 5

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).

Step 6

Add the diced carrots and sauté for another 5 minutes until slightly tender.

Step 7

Rinse the basmati rice thoroughly under cold water and add it to the skillet with the vegetables. Stir to combine.

Step 8

Pour in the vegetable broth, add salt and black pepper, and bring the mixture to a boil.

Step 9

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.

Step 10

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.

Step 11

Remove the skillet from heat and let it sit covered for 2 minutes to allow the flavors to meld together.

Step 12

Fluff the rice with a fork, garnish with fresh parsley, and serve warm.

Nutrition Facts

Serving size	1536.1 grams (1536.1g)

Amount per serving	% Daily Value*
Calories	1458

Total Fat 67.00g	86%
Saturated Fat 10.10g	51%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 5409mg	235%
Total Carbohydrate 153.50g	56%
Dietary Fiber 25.50g	91%
Total Sugars 28.00g
Protein 76.60g	153%

Vitamin D 0IU	0%
Calcium 843mg	65%
Iron 16mg	87%
Potassium 2819mg	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.

Source of Calories

Fat: 39.6%

Protein: 20.1%

Carbs: 40.3%