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 and aubergine tomato bake
Soft aubergine and white beans with tomato and basil.
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 aubergine is fully soft in 20 to 25 minutes
- Photograph the finished dish
- Time
- About 1 hr
- estimated
- Serves
- 2
- see below
- Energy
- 375 kcal
- per serving
- Protein
- 19 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten. Check the labels on packaged ingredients:
- chopped tomatoes. Tinned tomatoes vary in added salt; the sodium figure uses a standard salted tin.
- wholemeal bread. Bread often contains soya and can contain milk, egg or sesame; check the label.
Cooking steps
Heat the oven to 200°C / 400°F (180°C fan). Toss the aubergine with the oil on a lined tray and roast for 20 to 25 minutes, until completely soft.
Turn the oven down to 190°C / 375°F (170°C fan).
Combine the aubergine, beans, tomatoes and oregano in a baking dish.
Bake for 20 to 25 minutes, until bubbling and hot all the way through.
Cooked when: 74°C / 165°F, steaming hot throughout. A food thermometer is the reliable way to tell.
Scatter the basil over and serve with the bread.
The useful detail
Fully soften the aubergine before combining it with the sauce. In a wet dish it never gets past the squeaky stage, however long the bake goes on.
Make it work for you
One serving is Half the dish with a slice of bread. 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.
Butter beans instead of cannellini
Larger and creamier. The figures use the same record.
Per serving: about the same energy, about the same protein, about the same fat.
Courgette instead of aubergine
Wetter and milder; roast it hard and tip away the liquid.
Per serving: about 10 kcal less, about the same protein, about the same fat.
Sourdough instead of wholemeal
Chewier, and better for mopping the dish.
Per serving: about 10 kcal more, about 1 g less protein, about the same 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 high-fibre bake where the beans do the work. It is vegan if your loaf is: many breads contain milk, so check the label.
| Energy | 375 kcal |
|---|---|
| Protein | 19 g |
| Fat | 7 g |
| of which saturates | 1 g |
| Carbohydrate | 63 g |
| of which sugars | 11 g |
| Fibre | 17 g |
| Sodium | 870 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 |
|---|---|---|---|---|
| aubergine | 300 g | FDC 169228Eggplant, raw | 75 kcal | 2.9 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| white beans | 300 g | FDC 175204Beans, white, mature seeds, canned | 342 kcal | 21.8 g |
| chopped tomatoes | 300 g | FDC 170051Tomatoes, red, ripe, canned, packed in tomato juice | 48 kcal | 2.4 g |
| dried oregano | 0.5 g | FDC 171328Spices, oregano, dried | 1 kcal | 0.0 g |
| fresh basil | 5 g | FDC 172232Basil, fresh | 1 kcal | 0.2 g |
| wholemeal bread | 80 g | FDC 172688Bread, whole-wheat, commercially prepared | 202 kcal | 10.0 g |
| Whole recipe | Divided by 2 | 750 kcal | 37.3 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. 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
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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