Basque-Style Smoked Tofu with White Beans and Rice
35 min 1 serving 681 kcal · 43.1 g proteinLevel: Intermediate
The nutritionist's note
681 kcal and 43 g of protein: 27 g from the smoked tofu, 8 g from the white beans, 4 g from the rice. 13 g of fibre and 7 mg of non-heme iron, with the peppers and tomatoes as vitamin C sources in the same dish. 0 µg of B12: no fortified ingredient here.
Ingredients
1 serving
- smoked tofu170 g
- cooked white beans100 g
- long-grain rice50 g
- red and green peppers180 g
- chopped tomatoes150 g
- onion70 g
- olive oil5 g
- garlic8 g
- Espelette pepper2 g
- flat-leaf parsley10 g
Method
- 1
Cook the rice (50 g) for 15 minutes in boiling salted water, then let it swell for 5 minutes off the heat, covered.
- 2
Cut the smoked tofu (170 g) into 2 cm cubes and pat them dry.
- 3
Brown them for 6 minutes in a sauté pan with 5 g of olive oil, then set them aside.
- 4
Slice the onion (70 g) and the peppers (180 g) into 5 mm strips and sweat them for 10 minutes, covered, in the pan, without colouring.
- 5
Add the chopped garlic (8 g) and the Espelette pepper (2 g), then the chopped tomatoes (150 g), and reduce uncovered for 10 minutes until the oil rises to the surface.
- 6
Add the drained white beans (100 g) and carry on for 4 minutes so they take up the sauce.
- 7
Return the tofu and reheat for 2 minutes without stirring further, so the cubes stay whole.
- 8
Scatter with chopped parsley (10 g) and serve with the rice.
Nutrition facts
per serving
| Energy | 681 kcal |
|---|---|
| Protein | 43.1 g |
| Carbohydrates | 78.9 g |
| Fat | 21.4 g |
| Fibre | 14.5 g |
| Iron | 8.6 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- soy
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