I bought tofu again and I made a really good healthy dinner recipe that I think you will love too! The recipe is for Mediterranean-style rice with tofu and you can put it together in around 20 minutes. It’s perfect for when you have leftover rice, tofu and vegetables typical for Mediterranean cuisine. Think green beans, tomatoes and bell pepper.
At first I named the recipe Spanish tofu rice, but then I thought the Spanish people will get angry and hate me and spit on me. So I got scared, crawled back into my shell and went with Mediterranean style.
(but really I mean Spanish rice)….(please don’t spit)
Anyway, this hearty meal is tasty, filling, it’s rich in protein and it’s super quick and easy to make. Takes around 20 minutes!
Mediterranean Rice and Tofu Ingredients
- cooked white rice
- firm tofu
- bell pepper
- a small onion
- a small tomato
- olive oil
- garlic
- hot paprika
- dried oregano
- olives
- frozen blanched green beans
- fresh parsley
- salt and pepper
How To Make Mediterranean Rice and Tofu
Chop the onion, pepper, tomato, olives, then mince the garlic and thinly chop the parsley. Either crumble or thinly chop the tofu (I chopped).
Heat one tbsp olive oil in a pan and saute the chopped pepper and onion with hot paprika and the oregano. Saute for 3-4 minutes, stirring from time to time until fragrant. Then add in the tofu and saute for 2 minutes, just to give it a bit more color.
Next add in the green beans, the tomato and salt, cover with a lid for about 3-4 minutes.
Lastly add in the rice, olives and garlic and cook for another 3-4 minutes (no lid) stirring occasionally until the rice is heated through, allowing enough time for all the flavors to combine completely. If needed add more salt and black pepper.
After that turn the heat off and stir in the parsley.
Enjoy as is or with salad and tzatziki!
More Easy Recipes With Tofu
I hope you enjoy this easy Mediterranean rice and tofu recipe when you try it! It’s a bit different, but I truly enjoyed it! For more easy dinner ideas with tofu, check out these:
Mediterranean Rice and Tofu
Mediterranean rice and tofu recipe! This is a simple vegetarian Mediterranean healthy dinner idea that you can make with leftover rice, vegetables and tofu!
Ingredients
- 1 cup cooked rice
- 6oz/180g tofu, thinly chopped
- 1 bell pepper, chopped
- 1 small onion, thinly chopped
- 1 small tomato, thinly chopped
- 1-2 tbsp olive oil
- 2 garlic cloves, minced
- 1 tbsp hot paprika
- 1/2 tbsp dried oregano or mint
- 2 tbsp olives, chopped
- 1/2 cup green beans
- 2 tbsp parsley, thinly chopped
- Salt and pepper
Instructions
- Chop the onion, pepper, tomato, olives, then mince the garlic and thinly chop the parsley. Either crumble or thinly chop the tofu (I chopped).
- Heat one tbsp olive oil in a pan and saute the chopped pepper and onion with hot paprika and the oregano. Saute for 3-4 minutes, stirring from time to time until fragrant.
- Then add in the tofu and saute for 2 minutes, just to give it a bit more color.
- Next add in the green beans, the tomato and salt, cover with a lid for about 3-4 minutes.
- Lastly add in the rice, olives and garlic and cook for another 3-4 minutes (no lid) stirring occasionally until the rice is heated through, allowing enough time for all the flavors to combine completely. If needed add more salt and black pepper.
- After that turn the heat off and stir in the parsley.
- Enjoy as is, with some lemon, and/or with salad and tzatziki!
Nutrition Information
Yield 2 Serving Size 1Amount Per Serving Calories 377Total Fat 20gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 16gCholesterol 0mgSodium 224mgCarbohydrates 40gFiber 6gSugar 7gProtein 14g