Tofu is something which grows on you. Once you realize you can actually replace paneer with tofu you actually start enjoying it more. Most of us love having paneer biryani and veg pulao as vegetarians. However, vegans do not despair, tofu rice recipes will make your heart sing. Tofu fried rice and tofu pulao will make you love soy paneer even more.
I love making tofu nowadays instead of paneer. Marinated tofu actually resembles paneer so much. All you need is the right kind. Firm or extra firm tofu is great for tikka, manchurian or biryani. Air fried crispy tofu and sticky tofu is quite delicious as a stir fry. Soft tofu is good for vegan scrambled eggs or vegan paneer bhurji. If you are in a mood for some ramen. Do try the tofu ramen or noodle soup recipe. It is perfect for an easy dinner or when you have a cold. If you are in a mood for some Mexican, chipotle tofu bowl or tofu rice bowl is delicious! A simple recipe is an easy tofu curry recipe with onions and tomatoes. Which recipe are you going to try next time ?
Pilaf recipes are a great way to make a quick meal. You get the benefit of veggies in this recipe. Gluten-free and vegan what more do you need? Most of us love having veg fried rice. Tom yum rice and broccoli fried rice are also a quick meal ideas you can incorporate. Another great recipe is Indian spinach rice which makes sure you eat your greens. Brown rice khichdi helps me bounce back, whenever I feel down and out.
Ingredients
- basmati rice, washed/ any long grain rice
- extra-firm tofu
- carrot
- peas/corn
- onion
- salt
- soup stock
- bay leaves
- cumin
- oil
See recipe card for quantities.
Instructions
Heat oil and toast cumin seeds, bay leaves for few minutes. Later, add onions & salt. Let it cook until brown.
Add tofu to it and let it cook for 2-3 minutes.
Add chopped veggies and cook them until slightly soft.
Now, add rice, soup stock powder .Add 3 cups water (double the amount of rice) & let it come to a boil
Let it simmer. Cook until rice softens.
Serve warm with some chili sauce.
Hint: Always measure your water while adding to pilaf. Adding too much might make it mushy. If it is less, you can always add ¼th cup later. Press some cooked rice in between your fingers to see if it is tough or mushy. Once, it is cooked, you can remove it from the heat.
Related links
vegan tofu rice | easy vegetable tofu pulao recipe
Equipment
- pan or pot
Ingredients
- 1.5 cup rice washed 3-4 times in water,
- 200 gm firm tofu
- 1 carrot chopped
- 1 cup peas frozen/fresh peas
- 1 large onion chopped
- 1 tbsp. soup stock powder optional
- 3-4 bay leaves
- 2 teaspoon cumin seeds
- 2 tbsp. oil
Instructions
- Heat oil and toast cumin seeds, bay leaves for few minutes. Add onions & salt. Let it cook until brown.
- Add tofu to it and let it cook for 2-3 minutes.
- Add chopped veggies and cook them until slightly soft.
- Now, add rice and add 3 cups water (double the amount of rice) & let it come to a boil
- Let it simmer over low-medium heat. Cook until rice softens.
- Serve warm.
Substitutions & Variations
You can use paneer for vegetarian option like veg pulao. You can also make this recipe in an instant pot, rice cooker or casserole. If you like. you can also use brown rice or jasmine rice if you like for this recipe. Cook time will vary according to the variety of rice used. This recipe can also be made with leftover rice and frozen veggies.
Top tip: For best results, use carbon steel pan, wok or large skillet made with cast iron for Chinese cuisine. Always store your leftover block of tofu in water in airtight container.
You can add any of your favorite veggies to this that you like chopped spinach, baby bok choy, red peppers, green bell peppers, green onion, yellow onion, snap peas. You may add variety of beans whatever is available. Add a teaspoon of garam masala if you do not have bay leaves at home. Tofu fried rice is another variation of traditional fried rice where you can make it with sesame oil, soup stock, peppers, ginger-garlic / garlic powder, teaspoon rice wine vinegar, black pepper and soy sauce instead of adding Indian spices.
Storage
Store this tofu rice recipe for 2-3 days in refrigerator. Always reheat before you use. You can also freeze it for 1-2 weeks. Frozen rice recipes should always well heated before consumption. However, we recommend eating fresh is best.
Top tip
If you want to reheat rice recipes on stove, sprinkle some water while heating it and close the lid. This will keep the rice soft.
FAQ
Silken tofu has half the fat and calories while firm tofu has twice the protein, due to the difference in water content.
Yes, tofu pieces are a powerhouse of nutrients. Calcium, magnesium, vitamin B, iron and very little calories.
Store it in a clean air tight box after filling it with fresh water. Consume within 2-3 days. Change the water daily until you use.
100 gm of tofu has only 60-65 calories while same amount of paneer has 260 calories. So tofu is lesser in calories in comparison.
Good for the heart.
Great for weight loss.
Has anti-aging properties.
Helps reduce risk of diabetes and cancer.
Food safety
- Check expiry date on tofu before you use.
- If it tastes rancid, discard. Usually, finish it within 3 days of opening the packet.
- Don't leave food sitting out at room temperature for extended periods.
- Never leave cooking food unattended.
- Use oils with high smoking point to avoid harmful compounds.
- Always have good ventilation when using a gas stove.
Conclusion:
vegan rice bowls are delicious. Small bowl with fresh veggies and tofu cubes make an easy tofu recipe for a healthy dinner.
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