Plant-Based Tofu and Mushroom Blanquette with Brown Rice
75 min 1 serving 725 kcal · 43 g proteinLevel: Expert
The nutritionist's note
725 kcal for 43 g of protein and 26 g of fat: the pressed tofu supplies 26 g, the white beans 6 g, the brown rice 4 g. 12 g of fibre and 5.8 mg of non-heme iron, with the lemon juice and raw parsley as vitamin C sources in the same dish. 0 µg of B12: the soy cream used here is not fortified.
Ingredients
1 serving
- firm tofu160 g
- brown rice55 g
- cooked white beans80 g
- button mushrooms120 g
- carrot100 g
- onion50 g
- soy cooking cream40 ml
- wheat flour10 g
- olive oil5 g
- vegetable stock400 ml
- lemon juice10 ml
- clove1 piece · 1 g
- flat-leaf parsley10 g
Method
- 1
Press the tofu (160 g) for 20 minutes between two weighted plates, then cut it into 3 cm cubes.
- 2
Sear the cubes for 6 minutes in 5 g of olive oil, side by side, until a golden crust forms: that crust is what keeps them from crumbling in the sauce. Set aside.
- 3
Simmer the sliced carrot (100 g) and the onion studded with the clove (50 g) for 20 minutes in the vegetable stock (400 ml), then remove the onion.
- 4
Slice the mushrooms (120 g) and dry-fry them for 6 minutes, with no fat, so they release their water and cook it off completely.
- 5
Take 300 ml of the cooking broth and keep it hot, covered.
- 6
Whisk the flour (10 g) into three spoonfuls of cold broth, pour it into the pan and whisk constantly while adding the 300 ml of hot broth, then cook the sauce for 8 minutes over low heat.
- 7
Off the heat, finish the sauce with the soy cream (40 ml) and the lemon juice (10 ml): never boil it after this addition or it will split.
- 8
Return the tofu, carrots, mushrooms and white beans (80 g) to the sauce and reheat for 3 minutes over low heat, without boiling.
- 9
Serve with the brown rice (55 g) cooked for 35 minutes in salted water and the chopped parsley (10 g).
Nutrition facts
per serving
| Energy | 725 kcal |
|---|---|
| Protein | 43 g |
| Carbohydrates | 80 g |
| Fat | 26 g |
| Fibre | 12 g |
| Iron | 5.8 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- gluten
- soy
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