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
Rosemary tofu with butter bean mash
Rosemary tofu with warm bean mash and roasted carrots.
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 tofu browns in 25 to 30 minutes
- Photograph the finished plate
- Time
- About 45 min
- estimated
- Serves
- 2
- see below
- Energy
- 440 kcal
- per serving
- Protein
- 36 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
Heat the oven to 200°C / 400°F (180°C fan). Toss the carrots and tofu with most of the oil and the rosemary on a lined tray.
Roast for 25 to 30 minutes, turning once, until the carrots are tender and the tofu is golden.
Meanwhile, warm the butter beans with the stock in a pan over low heat for 5 minutes.
Crush the beans roughly with a fork, leaving plenty whole, and stir in the last of the oil.
Spoon the mash onto two plates and pile the tofu and carrots on top.
The useful detail
Keep some whole beans for texture. A smooth purée is a sauce; a rough mash is a component of the plate, and this dish wants the second.
Make it work for you
One serving is Half the tofu and carrots with half the mash. 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.
Cannellini beans instead of butter beans
Firmer and smaller. The figures use the same record.
Per serving: about the same energy, about the same protein, about the same fat.
Tempeh instead of tofu
Firmer and nuttier; it browns faster, so check it earlier.
Per serving: about 70 kcal more, about 5 g more protein, about 3 g more fat.
Dried rosemary
Use half a teaspoon, crumbled. Nutrition is not materially affected.
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 plate where the starch is beans rather than potato, so the fibre is high and the protein comes from both components.
| Energy | 440 kcal |
|---|---|
| Protein | 36 g |
| Fat | 18 g |
| of which saturates | 2 g |
| Carbohydrate | 41 g |
| of which sugars | not calculated |
| Fibre | 12 g |
| Sodium | 630 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 |
|---|---|---|---|---|
| carrot | 200 g | FDC 170393Carrots, raw | 82 kcal | 1.9 g |
| firm tofu | 300 g | FDC 172475Tofu, raw, firm, prepared with calcium sulfate | 432 kcal | 51.8 g |
| rapeseed or other neutral oil | 9 g | FDC 172336Oil, canola | 81 kcal | 0.0 g |
| fresh rosemary | 0.5 g | FDC 173473Rosemary, freshA teaspoon of chopped rosemary weighs 0.7 g, about 1 kcal on FoodData Central 173473. That record has no sugars value, so the rosemary is listed here rather than counted, which keeps the recipe's sugars calculable. | · | · |
| butter beans | 250 g | FDC 175204Beans, white, mature seeds, cannedFoodData Central has no record for tinned butter beans, which are mature lima beans. Calculated as tinned white beans, the closest tinned bean it records; the two are close in energy and protein, but your tin's label is the exact figure. | 285 kcal | 18.1 g |
| vegetable stock | 78 g | FDC 171583Soup, vegetable broth, ready to serve | 4 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 884 kcal | 72.0 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. Ingredients marked “Not calculated” are excluded and could add at most 2 kcal to the whole recipe. 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. The mash firms in the fridge; loosen it with stock when reheating.
- 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
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Pasta in a smooth roasted pepper and silken tofu sauce.
About 25 min · 355 kcal · 18 g protein per serving
Vegan