Estimated Nutrition (whole recipe, rough)
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Tofu | 100g firm | 76 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Salt | 1 tsp (6g) | 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
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- Brown Basmati rice 2 cups (dry)
- Frozen peas 1 bag
- Tofu 1 block
- Sea salt
- Mild onion minced
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Directions
Cook rice as you normally would. As rice nears completion, prepare peas in a separate pan. While the peas and rice are cooking, cut the tofu into small cubes. Mix all ingredients into a large bowl and add sea salt to taste. For a nice variety, try adding some mild onion. Stronger onions may over-power the dish (the food too!).
While this is very simple to make, it's actually quite tasty and is one of my favorites (I often over-indulge). Also try using corn, kale, brocolli, or other veggies in place of the peas.
After serving the casserole, try dribbling some flax seed oil (or olive oil) over it. Yum!