Lemon-herb tofu with Mediterranean rice
Herb-roasted tofu with rice, courgette and parsley.
About 45 min · 470 kcal · 31 g protein per serving
Vegan
Chickpea and millet salad with roasted pepper and mint
Millet with chickpeas, roasted peppers and a great deal of mint.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 22 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm toasted millet absorbs 250 ml of water in 18 to 20 minutes
- Photograph the finished bowl
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 540 kcal
- per serving
- Protein
- 20 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
No regulated allergens in the ingredients as listed. Check the labels on packaged ingredients:
- roasted red peppers from a jar. Jarred peppers are packed in brine and can contain sulphites; check the label.
Cooking steps
Toast the millet in a dry pan over medium heat for 1 to 2 minutes, until it smells nutty, before any water goes near it.
Add 250 ml of water, bring to the boil, then cover and simmer on the lowest heat for 18 to 20 minutes, until the water has gone and the grains are tender. Fork it through and let it cool a little.
Meanwhile slice the onion as thinly as you can and soak it in cold water for 10 minutes, then drain it well.
Fold the warm millet with the drained chickpeas, the sliced peppers, the onion, the lemon juice and the oil.
Chop the mint at the last moment and stir it through just before serving.
The useful detail
Toast the millet dry before the water goes in. It is a small grain that collapses into paste if it is simply boiled, and a minute in a hot dry pan is what keeps the grains separate.
Make it work for you
One serving is A large bowl, half the salad. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Quinoa instead of millet
Firmer with more bite, and no toasting needed.
Per serving: about 5 kcal less, about 1 g more protein, about 1 g more fat.
Butter beans instead of chickpeas
Softer and creamier, and they break more easily when folded.
Per serving: about 50 kcal less, about the same protein, about 5 g less fat.
Fresh parsley instead of mint
Greener and less sweet against the peppers.
Per serving: about 5 kcal more, about the same protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A cold plant lunch where the chickpeas carry the protein and the millet adds a grain without much weight.
| Energy | 540 kcal |
|---|---|
| Protein | 20 g |
| Fat | 14 g |
| of which saturates | 2 g |
| Carbohydrate | 86 g |
| of which sugars | not calculated |
| Fibre | 18 g |
| Sodium | not calculated |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| millet | 80 g | FDC 169702Millet, raw | 302 kcal | 8.8 g |
| onion | 80 g | FDC 170000Onions, raw | 32 kcal | 0.9 g |
| chickpeas | 400 g | FDC 173800Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | 556 kcal | 28.2 g |
| roasted red peppers from a jar | 200 g | FDC 2710799Red pepper, cooked, as ingredientCalculated as plain cooked red pepper, FoodData Central's closest record. Jarred peppers are packed in salted brine that the record does not include, so sodium is left uncalculated for any recipe that uses them rather than shown too low. | 66 kcal | 1.9 g |
| lemon juice | 31 g | FDC 167747Lemon juice, raw | 7 kcal | 0.1 g |
| olive oil | 14 g | FDC 171413Oil, olive, salad or cooking | 121 kcal | 0.0 g |
| fresh mint | 15 g | FDC 173475Spearmint, freshFresh mint is 44 kcal per 100 g on FoodData Central 173475, so the few grams a recipe uses add 2 kcal at most. That record has no sugars value, so the mint is listed here rather than counted, which keeps the recipe's sugars calculable. | · | · |
| Whole recipe | Divided by 2 | 1084 kcal | 39.9 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 3 kcal to the whole recipe. of which sugars and sodium could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cover and refrigerate for 3 to 4 days. It improves overnight. Add the mint fresh each time rather than storing it stirred in.
- Reheating
- Not needed; this is served at room temperature.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Creamy roasted pepper tofu pasta
Pasta in a smooth roasted pepper and silken tofu sauce.
About 25 min · 355 kcal · 18 g protein per serving
Vegan