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
Smoky tofu and black bean stuffed peppers
Roasted peppers with a smoky tofu, bean and rice filling.
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 filling fills four pepper halves
- Photograph the finished peppers
- Time
- About 55 min
- estimated
- Serves
- 2
- see below
- Energy
- 450 kcal
- per serving
- Protein
- 31 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains soya. Check the labels on packaged ingredients:
- black beans. The record is for a reduced-salt tin. Standard tins carry more sodium; rinsing removes some of it.
Cooking steps
Heat the oven to 190°C / 375°F (170°C fan). Cook the rice in boiling water, following the packet, then drain it.
Put the pepper halves cut side up in a dish and roast for 15 minutes.
Meanwhile, warm the oil in a pan and cook the tofu for 5 minutes, until it is dry and lightly coloured. Stir in the smoked paprika, then the black beans and tomatoes, and cook for 5 minutes more.
Fold in the rice and taste the filling now, while you still can: seasoning it once it is inside the peppers is guesswork.
Spoon the filling into the peppers and bake for 15 to 20 minutes, until the peppers are tender and the filling is hot throughout.
Cooked when: 74°C / 165°F, steaming hot throughout. A food thermometer is the reliable way to tell.
The useful detail
Taste the filling before stuffing, since it is harder to season evenly afterwards. Smoked paprika and tomato need a moment together in the pan before you can judge them.
Make it work for you
One serving is Two filled pepper halves. 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.
Tempeh instead of tofu
Nuttier and firmer, closer to a mince.
Per serving: about 60 kcal more, about 4 g more protein, about 3 g more fat.
White beans instead of black
Creamier and milder against the paprika.
Per serving: about 15 kcal more, about 1 g more protein, about the same fat.
Cooked quinoa instead of rice
Lighter and nuttier. Use about 200 g cooked.
Per serving: about 10 kcal less, about 2 g more protein, about 2 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 filled vegetable where tofu and beans share the protein and the peppers are most of the weight on the plate.
| Energy | 450 kcal |
|---|---|
| Protein | 31 g |
| Fat | 14 g |
| of which saturates | 2 g |
| Carbohydrate | 56 g |
| of which sugars | not calculated |
| Fibre | 13 g |
| Sodium | 130 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 | 70 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 255 kcal | 5.0 g |
| red pepper | 300 g | FDC 170108Peppers, sweet, red, raw | 78 kcal | 3.0 g |
| rapeseed or other neutral oil | 4.5 g | FDC 172336Oil, canola | 41 kcal | 0.0 g |
| firm tofu | 250 g | FDC 172475Tofu, raw, firm, prepared with calcium sulfate | 360 kcal | 43.2 g |
| smoked paprika | 1 g | FDC 171329Spices, paprikaCalculated with FoodData Central's paprika record, which does not separate smoked paprika from sweet. | 3 kcal | 0.2 g |
| black beans | 150 g | FDC 175238Beans, black, mature seeds, canned, low sodium | 137 kcal | 9.0 g |
| tomatoes | 150 g | FDC 170457Tomatoes, red, ripe, raw, year round average | 27 kcal | 1.3 g |
| Whole recipe | Divided by 2 | 901 kcal | 61.7 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.
- 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