Middle-Eastern brown rice bowl with plain tofu & broccoli
Middle-Eastern brown rice bowl with plain tofu & broccoli: 729 kcal and 33 g protein per serving, ready in 25 minutes. Nutrition calculated from the ingredients.
Ingredients
- 10 g Olive oil
- 70 g Brown rice (raw)
- 150 g Plain tofu (cubed)
- 120 g Broccoli (in florets)
- 25 g Rocket
- 3 g Cumin
- 2 g Coriander seed
- 20 g Tahini
- 15 g Lemon (juice)
Instructions
- Cook 70 g Brown rice per package instructions in double the amount of salted water, then drain.
- Season 150 g Plain tofu and sear in 10 g olive oil over high heat for 4–6 minutes.
- Add 120 g Broccoli, reduce to medium heat and cook 5–7 minutes until al dente.
- Put Brown rice in a bowl and add Plain tofu and Broccoli on top.
- Grind 3 g cumin and 2 g coriander seed and toast them; whisk 20 g tahini with 15 g lemon juice and 2 tbsp water and drizzle over.
- Finish with 25 g fresh Rocket, season with salt, pepper and a squeeze of lemon.
Nutrition per serving
- 729 kcal
- 33 g protein
- 75 g carbs
- 37 g fat