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
Mushroom and tofu stroganoff
Mushrooms and tofu in a smooth paprika sauce with rice.
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
- Confirm the sauce stays smooth when warmed
- Photograph the finished plate
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 495 kcal
- per serving
- Protein
- 35 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains soya. Check the labels on packaged ingredients:
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
Cooking steps
Cook the rice in boiling water, following the packet, then drain it.
Warm the oil in a large frying pan over medium-high heat. Cook the mushrooms and the firm tofu for 8 to 10 minutes, until both are browned.
Add the onion and cook for 4 minutes, until soft.
Blend the silken tofu with the stock and paprika until smooth, pour it into the pan and warm it through over low heat without boiling.
Serve over the rice.
The useful detail
Use silken tofu for sauce and firm tofu for texture. They are not interchangeable here: one blends to cream, the other holds its shape in the pan.
Make it work for you
One serving is Half the pan over 50 g of rice (dry weight). 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.
Smoked paprika instead of mild
Smokier and darker. The figures use the same record either way.
Per serving: about the same energy, about the same protein, about the same fat.
Egg noodles instead of rice
The traditional base, though it is no longer vegan.
Per serving: about 10 kcal more, about 4 g more protein, about 2 g more fat.
Allergens: Adds egg and gluten.
Tempeh instead of firm tofu
Nuttier and firmer against the smooth sauce.
Per serving: about 60 kcal more, about 4 g more protein, about 3 g more 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 vegan stroganoff where the cream is blended silken tofu. Two kinds of tofu together make this one of the higher-protein plant dishes here.
| Energy | 495 kcal |
|---|---|
| Protein | 35 g |
| Fat | 19 g |
| of which saturates | 3 g |
| Carbohydrate | 52 g |
| of which sugars | not calculated |
| Fibre | 6 g |
| Sodium | 250 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 |
|---|---|---|---|---|
| white rice | 100 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 365 kcal | 7.1 g |
| rapeseed or other neutral oil | 9 g | FDC 172336Oil, canola | 81 kcal | 0.0 g |
| mushrooms | 250 g | FDC 169251Mushrooms, white, raw | 55 kcal | 7.7 g |
| firm tofu | 250 g | FDC 172475Tofu, raw, firm, prepared with calcium sulfate | 360 kcal | 43.2 g |
| onion | 60 g | FDC 170000Onions, raw | 24 kcal | 0.7 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 |
| vegetable stock | 145 g | FDC 171583Soup, vegetable broth, ready to serve | 7 kcal | 0.4 g |
| paprika | 1 g | FDC 171329Spices, paprika | 3 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 987 kcal | 70.0 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. of which sugars 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
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Warm it gently when reheating; the sauce splits if it boils.
- 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