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Brown Rice with Tofu and Veggies Recipe

Looking for an easy Brown Rice with Tofu and Veggies recipe? Learn how to make Brown Rice with Tofu and Veggies using healthy ingredients.


Submitted by carryonandon

Makes 8 servings



From: http://www.recipezaar.com/delicious-and-healthy-brown-rice-with-tofu-and-veggies-382315 I did not really like this recipe - came out kinda bland. I'm a beginner cook, though, so someone else might have better luck with it.

Recipe Ingredients for Brown Rice with Tofu and Veggies

2 cups long grain brown rice (uncooked)
15 ounce corn, (whole kernal, no sugar added)
32 ounce mixed vegetables
1 cup white onion, (diced)
4 ounce black olives, (sliced)
14 ounce extra firm tofu
8 ounces white mushrooms, (sliced)
1 1/2 tablespoons dried basil
1/2 tablespoon lemon pepper
1 tablespoon garlic salt
1 1/2 cups water
1 cup shredded cheddar cheese
8 tablespoons soy sauce

Recipe Directions for Brown Rice with Tofu and Veggies

  1. Cook 2 cups of brown rice per its instructions (will need about 4 cups of water) in a large pot. Brown rice is usually cooked by bringing rice and water to a boil, then covering and turning heat to low for about 50 minutes.

  2. While rice is cooking, prepare tofu by straining 3-4 times between paper towels to remove as much moisture as possible, and then chop into small pieces.

  3. Dice onion and, if needed, slice olives and mushrooms.

  4. After rice is done, add everything into the pot, including the uncooked tofu.

  5. Stir and cook on medium heat for about 5-7 minutes until tofu and vegetables are hot.

  6. Add more water if needed, to keep the mixture from getting too dry.

Categories

Main Dish

Nutrition Facts
Serving Size 397.1g
Amount Per Serving
Calories
392
Calories from Fat
95
% Daily Value*
Total Fat
10.6g
16%
Saturated Fat
4.0g
20%
Trans Fat
0.0g
Cholesterol
15mg
5%
Sodium
1387mg
58%
Potassium
680mg
19%
Total Carbohydrates
60.8g
20%
Dietary Fiber
9.1g
36%
Sugars
3.7g
Protein
16.9g
Vitamin A 7% Vitamin C 17%
Calcium 27% Iron 22%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • Very high in manganese
  • High in phosphorus
  •   Bad points
  • High in sodium
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