Photo: K8
Estimated Nutrition (whole recipe, rough)
400
Calories
16g
Protein
6g
Fat
72g
Carbs
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 1/2 cups chopped onion
- 1 cup chopped celery
- 2 cloves garlic, minced
- 1 large green bell pepper, finely chopped
- 1/3 cup vegetable broth
- 1 (15 ounce) can tomato sauce or diced tomatoes
- 1 cup water
- 2 teaspoons snipped parsley
- 1 teaspoon salt
- 1/4 teaspoon cayenne pepper
- 2 bay leaves, crushed
- 1 pound fresh or frozen tofu (if frozen, defrost), cubed and squeezed dry
- 3 cups hot cooked rice, preferably brown
- =
Directions
1
Sauté onion, celery, peppers and garlic in broth until onion is tender. Remove from heat.
2
Stir in tomato sauce, water and seasonings. Simmer uncovered for 10 minutes, adding water if needed.
3
Stir in tofu; heat to boiling. Cover and cook over medium heat for 10 to 15 minutes.
4
Serve over hot rice. Add salad and warm French bread for a hearty meal.
5
Yields 4 servings.
Recipe sourced from
fandom