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
White bean, artichoke and caper salad with spelt
Spelt with white beans, artichoke hearts and capers in a lemon dressing.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 21 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 spelt is tender in 28 to 32 minutes
- Photograph the finished bowl
- Time
- About 52 min
- estimated
- Serves
- 2
- see below
- Energy
- 555 kcal
- per serving
- Protein
- 26 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten. Check the labels on packaged ingredients:
- artichoke hearts. Artichokes in jars are often packed in brine with acidity regulators; rinse them and check the label.
- capers. Capers are packed in salted brine or vinegar. Rinsing them lowers the salt; the figure here is for drained capers as the record gives them.
Cooking steps
Simmer the spelt in plenty of salted water for 28 to 32 minutes, until tender with some bite. Drain it and leave it in the colander for a minute to steam dry.
Meanwhile slice the onion as thinly as you can and put it in a bowl of cold water for 10 minutes, then drain it well.
Quarter the artichoke hearts and rinse the capers.
Tip the warm spelt into a large bowl and add the drained beans, artichokes, capers and onion, with the lemon juice and the oil.
Fold everything together gently and leave it for 10 minutes before stirring the parsley through, so the grain takes on the dressing.
The useful detail
Dress the spelt while it is still warm. A warm grain is open and draws the lemon juice and oil right in; dressed cold it sits in a puddle and tastes of nothing at all.
Make it work for you
One serving is A large bowl, half the salad. 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.
Pearl barley instead of spelt
Softer and plumper. A similar cooking time.
Per serving: about 5 kcal more, about 2 g less protein, about 1 g less fat.
Butter beans instead of white beans
Larger and creamier; fold them more gently still.
Per serving: about the same energy, about the same protein, about the same fat.
Black olives instead of capers
Milder and far less sharp, with considerably more fat.
Per serving: about 25 kcal more, about the same 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 salad substantial enough to be dinner, where the beans and the whole grain between them carry the protein and a great deal of fibre.
| Energy | 555 kcal |
|---|---|
| Protein | 26 g |
| Fat | 11 g |
| of which saturates | 2 g |
| Carbohydrate | 95 g |
| of which sugars | 7 g |
| Fibre | 22 g |
| Sodium | not calculated |
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 |
|---|---|---|---|---|
| spelt | 100 g | FDC 169745Spelt, uncookedFarro and spelt are closely related wheats sold under both names; this uses FoodData Central's spelt record. | 338 kcal | 14.6 g |
| onion | 80 g | FDC 170000Onions, raw | 32 kcal | 0.9 g |
| white beans | 400 g | FDC 175204Beans, white, mature seeds, canned | 456 kcal | 29.0 g |
| artichoke hearts | 200 g | FDC 168386Artichokes, (globe or french), cooked, boiled, drained, without saltCalculated as plain cooked artichoke, FoodData Central's closest record. Jarred and tinned hearts sit in salted water or brine that the record does not include, so sodium is left uncalculated rather than shown too low. | 106 kcal | 5.8 g |
| capers | 20 g | FDC 172238Capers, canned | 5 kcal | 0.5 g |
| lemon juice | 31 g | FDC 167747Lemon juice, raw | 7 kcal | 0.1 g |
| olive oil | 18 g | FDC 171413Oil, olive, salad or cooking | 161 kcal | 0.0 g |
| parsley | 15 g | FDC 170416Parsley, fresh | 5 kcal | 0.4 g |
| Whole recipe | Divided by 2 | 1110 kcal | 51.3 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. sodium 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
- Cover and refrigerate for 3 to 4 days. It improves overnight. Add the parsley fresh each time.
- Reheating
- Not needed; this is served at room temperature.
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.
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About 25 min · 355 kcal · 18 g protein per serving
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