Tofu and Veggies in Marinade Recipe

Looking for an easy Tofu and Veggies in Marinade recipe? Learn how to make Tofu and Veggies in Marinade using healthy ingredients.


Submitted by carryonandon

Makes 4 servings



From: http://www.recipezaar.com/my-favourite-tofu-recipe-363506

Recipe Ingredients for Tofu and Veggies in Marinade

225 g firm tofu
1 cup brown rice, uncooked
2 cups vegetable broth
1/2 garlic clove, minced
1 yellow onion, minced
1/4 cup olive oil
1/4 cup balsamic vinegar
2 tablespoons soya sauce
2 tablespoons maple syrup
1/2 garlic clove, minced
1/2 red bell pepper, diced
1 zucchini, diced
1 cup broccoli, in small florets
3/4 cup celery, diced
6 mushrooms, sliced

Recipe Directions for Tofu and Veggies in Marinade

  1. Soak rice in water, set aside.

  2. Cut tofu in 4 slices.

  3. Place in between a few layers of paper towel, add weight on top.

  4. Meanwhile, mix ingredients for marinade (oil, vinegar, soya sauce, syrup, and garlic) in an airtight container.

  5. Remove paper towels and, using a fork, gently poke both sides of the tofu slices.

  6. Cut tofu into cubes.

  7. Place in container with marinade, secure cover, and give it a good shake.

  8. Set aside until ready to cook, giving it a shake once in a while.

  9. In a large 2L glass measuring cup (or other microwave-safe container), bring vegetable broth to a boil in the microwave on maximum heat.

  10. Drain rice.

  11. Add onion, garlic, and rice to the vegetable broth.

  12. Cover tightly with plastic wrap.

  13. Return to microwave and cook 40 minutes at power level 7, stirring once.

  14. CAUTION: Be very careful to not get burnt by steam when removing plastic wrap.

  15. NOTE: Cooking time will vary depending on the variety of rice and the power of your microwave.

  16. Preheat a frying pan, using whatever amount of fat your pan generally needs (mine requires none), add vegetables. Reduce heat to medium-high.

  17. When vegetables are cooked, set aside.

  18. Drain tofu (keeping excess marinade).

  19. In preheated frying pan, cook tofu until browned and crunchy.

  20. When rice is cooked, stir in extra marinade.

  21. Add vegetables and tofu.

Categories

Main Dish

Nutrition Facts
Serving Size 433.9g
Amount Per Serving
Calories
425
Calories from Fat
164
% Daily Value*
Total Fat
18.2g
28%
Saturated Fat
2.9g
15%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
876mg
37%
Potassium
780mg
22%
Total Carbohydrates
53.4g
18%
Dietary Fiber
4.7g
19%
Sugars
10.7g
Protein
13.8g
Vitamin A 16% Vitamin C 84%
Calcium 18% Iron 17%
* 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
B+
  Good points
  • No cholesterol
  • Very high in manganese
  • High in vitamin C
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