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
Lemon-dill chickpea and quinoa bowl
Quinoa and chickpeas with cucumber, dill and a creamy tofu dressing.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 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
- Photograph the finished bowls
- Time
- About 15 min
- estimated
- Serves
- 2
- see below
- Energy
- 365 kcal
- per serving
- Protein
- 18 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains soya.
Cooking steps
Cook the quinoa ahead if you need to, drain it very well and let it cool. Wet quinoa waters down the dressing.
Blend the silken tofu, lemon juice, oil and half the dill into a smooth dressing, adding a spoonful of water if it is too thick to pour.
Combine the quinoa, chickpeas and cucumber in a bowl.
Fold the dressing through and finish with the rest of the dill.
The useful detail
Drain quinoa well before adding the dressing. It holds more water than it looks, and the dressing slides off a wet grain instead of coating it.
Make it work for you
One serving is A bowl, half the mixture. 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.
White beans instead of chickpeas
Softer and creamier.
Per serving: about 25 kcal less, about the same protein, about 2 g less fat.
Yoghurt instead of the tofu dressing
Tangier and thicker, and no longer vegan.
Per serving: about the same energy, about 1 g less protein, about 2 g less fat.
Allergens: Adds milk; removes soya.
Parsley instead of dill
Fresher and less aniseed.
Per serving: about the same energy, 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 vegan bowl with protein from the chickpeas and the tofu dressing together. It is a light lunch rather than a full dinner.
| Energy | 365 kcal |
|---|---|
| Protein | 18 g |
| Fat | 10 g |
| of which saturates | 1 g |
| Carbohydrate | 53 g |
| of which sugars | 7 g |
| Fibre | 10 g |
| Sodium | 260 mg |
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 |
|---|---|---|---|---|
| cooked quinoa | 250 g | FDC 168917Quinoa, cooked | 300 kcal | 11.0 g |
| silken tofu | 150 g | FDC 172449Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Calculated with FoodData Central's soft tofu record, the closest it holds to silken tofu. | 92 kcal | 10.8 g |
| lemon juice | 10 g | FDC 167747Lemon juice, raw | 2 kcal | 0.0 g |
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| fresh dill | 5 g | FDC 172233Dill weed, freshFresh dill is 43 kcal per 100 g on FoodData Central 172233, so the few grams a recipe uses add 2 or 3 kcal. That record has no sugars value, so the dill is listed here rather than counted, which keeps the recipe's sugars calculable. | · | · |
| chickpeas | 200 g | FDC 173800Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | 278 kcal | 14.1 g |
| cucumber | 150 g | FDC 168409Cucumber, with peel, raw | 23 kcal | 1.0 g |
| Whole recipe | Divided by 2 | 734 kcal | 36.9 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. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Keeps, covered, for up to 2 days; the cucumber softens after that.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
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