Your Recipe

Rice with Tofu and Chickpeas

Ingrédient Quantité Calories
Jus de citron 30.68g 7kcal
Concombre 120g 19kcal
Riz sauvage brut 160g 571kcal
Tahini 30g 179kcal
Ail 3g 4kcal
Eau du robinet 60g 0kcal
Huile d'olive 21g 186kcal
Paprika 2.3g 6kcal
Menthe poivrée fraîche 7.5g 5kcal
Pois chiches (haricots garbanzo, bengal gram), graines mûres, cuits, bouillis, sans sel 164g 269kcal
Tomates cerises, crues 488g 88kcal
Sel, casher 6g 0kcal
Tofu, extra ferme, préparé avec du nigari 396.9g 329kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 cup uncooked wild rice 1 1/2 teaspoon kosher salt, divided 1 (14-oz.) block extra-firm tofu, sliced crosswise into 8 pieces 1 cup canned no-salt-added chickpeas, drained and rinsed 1 1/2 tablespoon olive oil 1 teaspoon paprika 1/4 cup tahini (sesame seed paste 1/4 cup water 2 tablespoons fresh lemon juice 1 small garlic clove, grated 1 cup thinly sliced (half-moons) English cucumber 1 pint cherry tomatoes, halved 1/4 cup loosely packed fresh mint leaves

How to Make It
1. Cook wild rice according to package directions, omitting salt and fat. Remove from heat; stir in 1/2 teaspoon salt. Set rice aside.

2. Preheat oven to 400°F. Arrange tofu slices, cut side down, on a layer of paper towels; top tofu with another layer of paper towels. Top with a baking sheet and place a heavy object (such as a plate or bowl) on baking sheet to press tofu. Let stand 10 minutes.

3. Place pressed tofu, chickpeas, oil, paprika, and 1/2 teaspoon salt on a baking sheet; toss to combine. Spread mixture evenly on baking sheet. Bake at 400°F until tofu is golden and crispy around edges, 25 to 30 minutes, stirring mixture and flipping tofu halfway through cook time.

4. Meanwhile, stir together tahini, water, lemon juice, garlic, and remaining 1/2 teaspoon salt in a small bowl.

5. Spoon wild rice into bowls; top with baked tofu, chickpeas, cucumber, and tomato. Drizzle with tahini sauce; sprinkle with mint.

Valeurs nutritives
Taille des portions 372 g | ml
Quantité par portion 416
1740
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 16g 21%
Gras saturés 2.4g 12%
Sodium 617mg 27%
Total des glucides 51g 19%
Fibres alimentaires 9.3g 33%
Sucre 7.7g
Protéine 22g 44%
Vitamine D 0mcg 0%
Calcium 365mg 28%
Fer 5.3mg 30%
Potassium 818mg 17%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 71.912 mcg 8%
Thiamine [B1] 0.293 mg 24%
Riboflavine [B2] 0.261 mg 20%
Niacine [B3] 4.413 mg 28%
Acide pantothénique [B5] 1.658 mg 33%
Vitamine B6 0.444 mg 26%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 149.176 mcg 0%
Vitamine C 21.891 mg 24%
Vitamine D 0 mcg 0%
Vitamine E 2.085 mg 14%
Vitamine K 23.371 mcg 19%
Bétaïne 0.168 mg 0%
Choline 77.078 mg 14%
Carbohydrates
nutriment Quantité DV
Total des glucides 51.2 g 19%
Sugars 7.7 g 15%
Fibres alimentaires 9.3 g 33%
Carbohydrate 33.7 g 0%
Glucides nets 43.5g
acides aminés
nutriment Quantité DV
Alanine 1.044 g 0%
Arginine 1.822 g 0%
Acide aspartique 2.485 g 0%
Cystéine 0.192 g 0%
Acide glutamique 4.442 g 0%
Glycine 0.967 g 0%
Histidine 0.562 g 0%
Isoleucine 0.98 g 0%
Leucine 1.613 g 0%
Lysine 1.092 g 0%
Méthionine 0.398 g 0%
Phénylalanine 1.076 g 0%
Proline 1.077 g 0%
Sérine 1.191 g 0%
Thréonine 0.87 g 0%
Tryptophane 0.279 g 0%
Tyrosine 0.82 g 0%
Valine 1.105 g 0%
Minéraux
nutriment Quantité DV
Calcium 365.45 mg 28%
Cuivre 0.77 mg 86%
Fluorure 13.88 mcg 0%
Fer 5.34 mg 30%
Magnésium 152.97 mg 36%
Manganèse 1.93 mg 84%
Phosphore 448.54 mg 36%
Potassium 818.13 mg 17%
Sélénium 18.36 mcg 33%
Sodium 616.84 mg 27%
Zinc 4.75 mg 43%
autres
nutriment Quantité DV
Eau 277.579 g 0%
Cendres 3.478 g 0%