Cheesy tofu and cabbage rice bowl
From Philosophical Vegan Wiki
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Difficulty: 1/5
Oil-free preparation and cooking time: 30 minutes
Added-oil preparation and cooking time: 20 minutes
Servings: 4
Cost per serving: $2.10 (total cost: $8.40)
Cost per 2000 kcal: $13.00
| Nutrition facts per serving | |||||
| CALORIES PER SERVING (kcal): 323 (calories in whole recipe: 1292) | |||||
| Proteins | 45% | 25.5g | Protein: lysine | 18% | 0.4g |
| Protein: methionine | 14% | 0.1g | |||
| Protein: isoleucine | 20% | 0.4g | |||
| Carbohydrates | 38% | 49.7g | Fibers | 32% | 12.4g |
| Net carbs | n/a | 37.3g | |||
| Sugars | n/a | 5.4g | |||
| Fats | 6% | 4.3g | Omega-3 | 6% | 0.1g |
| Omega-6 | 5% | 1.0g | |||
| Saturated fats | n/a | 0.6g | |||
| Vitamin B1 | 1624% | 19.5mg | Vitamin B2 | 1488% | 19.4mg |
| Vitamin B3 | 719% | 115.1mg | Vitamin B5 | 53% | 2.7mg |
| Vitamin B6 | 1504% | 19.6mg | Folate | 132% | 529.9μg |
| Vitamin A | 4% | 44.9μg | Vitamin C | 87% | 78.6mg |
| Vitamin E | 5% | 0.8mg | Vitamin K | 70% | 84.4μg |
| Vitamin B12 | / | / | Vitamin D | / | / |
| Calcium | 15% | 157.2mg | Copper | 28% | 0.3mg |
| Iron | 38% | 3.1mg | Magnesium | 28% | 116.0mg |
| Manganese | 76% | 1.8mg | Phosphorus | 78% | 552.1mg |
| Potassium | 22% | 1044.1mg | Selenium | 103% | 56.8μg |
| Zinc | 69% | 7.7mg | Sodium to taste | ||
Ingredients:
- 1 sliced big-sized onion
- 2 cups shredded cabbage
- 1 cubed red bell pepper
- 125g cubed tofu
- 1 cup nutritional yeast or more to taste
- 1 tbsp whole-wheat flour
- 2 cups brown rice
- Black pepper
- Salt to taste
Instructions:
- In a pot, add the onions, the cabbage, the tofu, and some salt and black pepper, with a little bit of water to steam for about 10 to 15 minutes (or until the volume is significantly reduced).
- In a separate pot, cook the rice, drain, and set aside when ready.
- Stir your vegetables and tofu. Let simmer until the water in the pot is almost completely evaporated.
- Stir in the bell peppers and flour. Cook and stir for 2 minutes.
- Turn off the heat, and mix the nutritional yeast until it evenly coats your vegetables and tofu, adjusting for seasoning. If you want a thicker sauce, you can turn the heat back on and add in another tablespoon of flour. If you want a cheesier taste, you can add in more nutritional yeast.
Serving:
In a plate, make a bed of rice and put your vegetables and tofu on top.
