1. Pan-Seared Tofu with Red Rice & Veggies: A Wholesome Vegan Delight

 

Introduction

Looking for a hearty, nutritious meal thats packed with flavor? Look no further than this Pan-Seared Tofu with Red Rice & Veggies recipe. Whether you’re a long-time vegan or just trying to incorporate more plant-based meals into your diet, this dish is sure to satisfy your cravings. Not only is it rich in protein and fiber, but it also bursts with colors and textures that will make your plate as appealing as it is delicious.

 

Ingredients

For the Tofu:

– 1 block of firm tofu, pressed and sliced into 1-inch thick pieces

– 2 tablespoons soy sauce

– 1 tablespoon sesame oil

– 1 tablespoon olive oil

– 1 teaspoon garlic powder

– 1 teaspoon onion powder

– 1 teaspoon smoked paprika

– Salt and pepper to taste

 

For the Red Rice:

– 1 cup red rice

– 2 cups vegetable broth (or water)

– 1 tablespoon olive oil

– 1 small onion, finely chopped

– 2 garlic cloves, minced

– Salt to taste

 

For the Veggies:

– 1 cup broccoli florets

– 1 red bell pepper, sliced

– 1 zucchini, sliced

– 1 carrot, julienned

– 1 tablespoon soy sauce

– 1 tablespoon olive oil

– 1 teaspoon chili flakes (optional)

– Salt and pepper to taste

 

Instructions

 

Preparing the Red Rice:

1.     Rinse the Rice:     Start by rinsing the red rice under cold water until the water runs clear. This helps remove excess starch and ensures fluffy rice.
2.     Cook the Rice:     In a medium saucepan, heat olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until fragrant and translucent. Add the rinsed rice, stir to coat it with the oil, and then pour in the vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 35-40 minutes or until the rice is tender and the liquid is absorbed.
3.     Fluff and Set Aside:     Once the rice is cooked, fluff it with a fork and set it aside, keeping it warm.

 

Preparing the Tofu:

1.     Marinate the Tofu:     In a bowl, mix together soy sauce, sesame oil, garlic powder, onion powder, smoked paprika, salt, and pepper. Place the tofu slices in the marinade, ensuring each piece is well coated. Let it sit for at least 15 minutes.
2.     Pan-Sear the Tofu:     Heat olive oil in a non-stick skillet over medium heat. Add the marinated tofu slices and cook for 3-4 minutes on each side, until golden brown and crispy. Remove from the pan and set aside.

 

Preparing the Veggies:

1.     Sauté the Veggies:     In the same skillet, add olive oil and heat over medium-high heat. Add the broccoli, bell pepper, zucchini, and carrot. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.
2.     Season:     Add soy sauce, chili flakes (if using), salt, and pepper to the veggies, tossing them well to coat evenly. Cook for an additional 2 minutes.

 

Assembling the Dish:

1.     Plate the Rice:     Start by plating a generous portion of red rice in the center of your dish.
2.     Add the Tofu:     Place the pan-seared tofu slices on top of the rice.
3.     Top with Veggies:     Finally, spoon the sautéed vegetables around and on top of the tofu and rice.
4.     Garnish and Serve:     Garnish with fresh herbs like cilantro or green onions if desired. Serve immediately and enjoy!

 

Conclusion

This Pan-Seared Tofu with Red Rice & Veggies is not only a feast for the eyes but also a powerhouse of nutrients. Its a versatile dish that can be served for lunch or dinner and pairs wonderfully with a side of fresh salad or a bowl of miso soup. Give this recipe a try, and you’ll find it becoming a regular in your meal rotation!

 

Tips & Tricks

–     Press the Tofu:     Make sure to press the tofu well to remove excess moisture. This helps it absorb the marinade better and gives a crispier texture when pan-seared.

–     Customize Your Veggies:     Feel free to swap out the veggies with whatever you have on hand. Mushrooms, asparagus, or snap peas would all work beautifully in this dish.

–     Leftovers:     Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or in the microwave.

 

Enjoy your healthy and flavorful meal!