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
Tofu and broccoli with soy, ginger and garlic
Firm tofu browned properly, with broccoli, ginger and garlic.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 20 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 pressed tofu browns in 4 minutes undisturbed
- Confirm broccoli is tender in 4 minutes covered
- Photograph the finished pan
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 590 kcal
- per serving
- Protein
- 44 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, soya. Check the labels on packaged ingredients:
- soy sauce. Most soy sauce contains wheat. Tamari is the usual wheat-free alternative; check the label.
Cooking steps
Press the tofu: lay it between sheets of kitchen paper, set a plate and a tin on top, and leave it for 20 minutes. Put the rice on to cook.
Cut the pressed tofu into 2 cm cubes and pat them dry again.
Heat the oil in a wide pan until it shimmers. Add the tofu in a single layer and do not move it for 4 minutes, then turn the cubes and give them 3 minutes more.
Add the grated ginger and sliced garlic and cook for 30 seconds.
Add the broccoli florets and 3 tablespoons of water, cover and cook for 4 minutes, until the broccoli is bright green and just tender.
Take the pan off the heat and stir in the soy sauce. Serve with the rice and the chives.
The useful detail
Press the tofu for twenty minutes under something heavy. Water is the only reason tofu refuses to brown: until it is gone, the cubes steam in their own moisture and stay pale however hot the pan is.
Make it work for you
One serving is 200 g of tofu with half the broccoli and rice. 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
Firmer and nuttier, with more protein. No pressing needed.
Per serving: about 95 kcal more, about 6 g more protein, about 4 g more fat.
Green beans instead of broccoli
Sweeter and firmer; give them 6 minutes covered.
Per serving: about 5 kcal less, about 1 g less protein, about the same fat.
Tamari instead of soy sauce
The same flavour, usually wheat-free.
Allergens: Check the label if you avoid gluten.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A plant dinner where the protein comes from a large, deliberate portion of tofu rather than from the rice, which is kept small on purpose.
| Energy | 590 kcal |
|---|---|
| Protein | 44 g |
| Fat | 25 g |
| of which saturates | 3 g |
| Carbohydrate | 57 g |
| of which sugars | not calculated |
| Fibre | 10 g |
| Sodium | 530 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 |
|---|---|---|---|---|
| firm tofu | 400 g | FDC 172475Tofu, raw, firm, prepared with calcium sulfate | 576 kcal | 69.1 g |
| white rice | 90 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 329 kcal | 6.4 g |
| rapeseed or other neutral oil | 14 g | FDC 172336Oil, canola | 122 kcal | 0.0 g |
| fresh ginger | 20 g | FDC 169231Ginger root, raw | 16 kcal | 0.4 g |
| garlic | 15 g | FDC 169230Garlic, raw | 22 kcal | 1.0 g |
| broccoli | 300 g | FDC 170379Broccoli, raw | 102 kcal | 8.5 g |
| soy sauce | 25 g | FDC 172473Soy sauce made from soy and wheat (shoyu), low sodium | 14 kcal | 2.3 g |
| chives | 5 g | FDC 169994Chives, raw | 2 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 1183 kcal | 87.7 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. The tofu softens overnight but the flavour improves.
- 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