Your Recipe

Rice with Tofu and Chickpeas

Ingredient Amount Calories
Lemon juice 30.68g 7kcal
Cucumber 120g 19kcal
Rice wild raw 160g 571kcal
Tahini 30g 179kcal
Garlic 3g 4kcal
Tap water 60g 0kcal
Olive oil 21g 186kcal
Paprika 2.3g 6kcal
Peppermint fresh 7.5g 5kcal
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 164g 269kcal
Tomatoes, Cherry, Raw 488g 88kcal
Salt, kosher 6g 0kcal
Tofu, extra firm, prepared with 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.

Nutrition Facts
Portion Size 372 g | ml
Amount Per Portion 416
1740
kcal
kilojoules
% Daily Value *
Total Fat 16g 21%
Saturated Fat 2.4g 12%
Sodium 617mg 27%
Total Carbohydrate 51g 19%
Dietary Fiber 9.3g 33%
Sugar 7.7g
Protein 22g 44%
Vitamin D 0mcg 0%
Calcium 365mg 28%
Iron 5.3mg 30%
Potassium 818mg 17%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 71.912 mcg 8%
Thiamin [B1] 0.293 mg 24%
Riboflavin [B2] 0.261 mg 20%
Niacin [B3] 4.413 mg 28%
Pantothenic acid [B5] 1.658 mg 33%
Vitamin B6 0.444 mg 26%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 149.176 mcg 0%
Vitamin C 21.891 mg 24%
Vitamin D 0 mcg 0%
Vitamin E 2.085 mg 14%
Vitamin K 23.371 mcg 19%
Betaine 0.168 mg 0%
Choline 77.078 mg 14%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 51.2 g 19%
Sugars 7.7 g 15%
Dietary fiber 9.3 g 33%
Carbohydrate 33.7 g 0%
Net carbs 43.5g
Aminoacids
Nutrient Amount DV
Alanine 1.044 g 0%
Arginine 1.822 g 0%
Aspartic acid 2.485 g 0%
Cysteine 0.192 g 0%
Glutamic acid 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%
Methionine 0.398 g 0%
Phenylalanine 1.076 g 0%
Proline 1.077 g 0%
Serine 1.191 g 0%
Threonine 0.87 g 0%
Tryptophan 0.279 g 0%
Tyrosine 0.82 g 0%
Valine 1.105 g 0%
Minerals
Nutrient Amount DV
Calcium 365.45 mg 28%
Copper 0.77 mg 86%
Fluoride 13.88 mcg 0%
Iron 5.34 mg 30%
Magnesium 152.97 mg 36%
Manganese 1.93 mg 84%
Phosphorus 448.54 mg 36%
Potassium 818.13 mg 17%
Selenium 18.36 mcg 33%
Sodium 616.84 mg 27%
Zinc 4.75 mg 43%
Other
Nutrient Amount DV
Water 277.579 g 0%
Ash 3.478 g 0%