This healthy recipe for tofu with vegetables & rice is just what you need for your next plant protein meal. The flavors, such as ginger garlic & molasses, come together in such an amazing and refreshing way. You’ll never look at tofu the same way again once you have a taste. It pairs so well with the veggies and rice too. This dish is great for healthy meal prep too.
What texture of tofu should I use for sweet & spicy ginger tofu?
There are 6 common tofu textures categorized according to firmness. They are labeled: silken, soft, medium, firm, extra firm, and super firm.
Silken tofu: very soft, best used for desserts, soups, and sauces.
Soft tofu: still pretty soft, also good for purées, desserts, sauces, and soups
Medium: firm enough for nuggets with a soft center.
Firm: great for nuggets, stirfrys, and vegan cheese crumbles.
Extra firm: perfect for firm nuggets and stir frys with firm center. Holds shape really well.
Super firm: extremely firm, great for tofu steaks.
See The Tofu Recipe Video
Tofu Rice Bowl Recipe Video Healthy recipe for tofu with vegetables & rice
What ingredients do you need for this healthy recipe for tofu with vegetables?
1 block package firm tofu (plus liquid from package)
In the meantime heat 1 tsp olive oil in a large skillet on medium heat and sauté the onions, garlic, ginger, and peppers for 2 minutes
Pour in the liquid from the tofu container and stir before adding the bell peppers, soy sauce, and molasses and stir
Add in 1/4 cup water and 1/4 cup almond milk
Put the lid on the skillet and sauté for 3 minutes
Stir in the cornstarch thoroughly then scoop into a bowl and set aside
Combine rice and 4 cups water in the same skillet along with 3 tsp vegetable bullion and stir
Put the lid on and cook until rice is done (8-12 minutes) – stir it occasionally
Combine rice, sauce, and tofu!
What’s the nutritional information for one serving?
Nutrition Facts:
Servings: 6
Calories 328
Total Fat 7.2g 9%
Saturated Fat 3g 15%
Cholesterol 0mg 0%
Sodium 287mg 12%
Total Carbohydrate 56.8g 21%
Dietary Fiber 2.6g 9%
Total Sugars 2.2g
Protein 9.4
Vitamin D 0mcg 0%
Calcium 121mg 9%
Iron 5mg 25%
Potassium 301mg 6
What is the best way to store the left overs?
Store it in the refrigerator: If you want to make this healthy recipe for tofu with vegetables & rice for meal prepping, meal planning, or you just have leftovers here is what to do! Find a sturdy Tupperware container with a seal tight lid if possible. I like to use glass storage containers so I can reheat in the microwave and not worry about the plastic melting or breaking after a few washing. If you don’t want to deal with meal prep containers just store it in the pan or a large bowl and cover with plastic wrap. It will stay fresh in the refrigerator for up to 5 days.
Jump To Recipe: Sweet & Spicy Ginger Tofu With Vegetables
This sweet and spicy ginger tofu with vegetables and rice is easy to make using one pan. It’s super delicious and perfect for vegan lunch, dinner, or meal prep.
Are you on a vegan weight loss diet and need dinner recipe ideas? Food should never have to feel boring or tedious! It should be fun, delicious, and always nutritious. Furthermore you want to feel full and satisfied at the end of the night to avoid those late night munchies. That’s why we have gathered these recipes: healthy vegan dinners for weight loss.
You will adore this buckwheat stir fry mixed with vegetables and roasted buckwheat groats. It is a simple meal packed with a variety of nutrients. Furthermore it’s ready in under 30 minutes!
Spaghetti squash is another amazing recipe for your vegan weight loss diet. It’s low in calories and carbs yet still packed with vitamins and minerals. Ditch that pasta for these noodles instead.
Speaking of healthy vegetable noodles this sweet potato dish is easy and delicious. Not to mention that sweet potatoes are super cheap and filling. Try this healthy vegan dinner for weight loss.
Did you know the spices in curry can actually help with weight loss? Spices like turmeric and flavors like ginger aid in digestion and promote wellness. This vegan vegetable curry hits the spot too.
Red Bliss potatoes and light and hearty broth makes the best healthy vegan dinner for weight loss. With only 150 calories per serving you can even have seconds!
If you’re looking for something super filling with minimal calories try cabbage soup. The cabbage soup diet has helped countless people drop the pounds fast.
With simple ingredients like: onions, garlic, ginger, carrots, coconut milk, curry paste, and cashews it’s no wonder this soup is a top favorite for healthy vegan dinner for weight loss!
Who needs meatloaf when you can make plant based lentil loaf?! Lentils and flax meal come together with the perfect spices for an amazing recipe. You will definitely want this one on your vegan weight loss diet.
These stuffed bell peppers are loaded with quinoa, corn, beans and the perfect seasoning! Packed with flavor and prepped in 25 minutes, this dish makes a healthy vegan dinner for weight loss!
These cauliflower steaks are the perfect recipe for your vegan weight loss diet. All you need is: cauliflower heads, olive oil, ground flax seeds or breadcrumbs, and these delicious spices.
Upma is a traditional south Indian recipe that is normally prepared with semolina or coarse rice flour. The flavor combinations are absolutely delicious and it’s simple to make in your instant pot.
All you need for this fresh vegetable salad is 1 cup kale chopped, 1 cup carrots shredded, 1 cup cabbage shredded, 1/2 cup waterchestnuts canned in water, 1/2 cup avocado, 1/4 cup aquafaba one can of chickpea water, 6 whole cherry tomatoes, 2 tbsp hemp seeds, and some seasonings. Get the recipe!
This vegan Apple Cucumber Mint Salad is a heavenly gluten-free salad! It’s flavored with refreshing ingredients like mint and lemon juice! The protein rich Peanut Butter adds a creamy layer too. It’s ready in 10 minutes using simple ingredients already available in your kitchen.
All you need for this quinoa pesto is: raw baby spinach leaves, fresh basil leaves, lemon juice, water, walnuts, garlic, quinoa, and spices! It’s simple enough to put together as well!
Chickpeas are an amazing meat replacement for your vegan weight loss diet. Air Fryer Veggie chickpea Burger is perfect recipe anytime you want to quickly wrap up a meal. They’re easy to make and perfect for meal prepping!
Are you looking for plant based overnight oatmeal recipe ideas? If so this is the one for you because it’s absolutely delicious and healthy for you too. Each ingredient contributes nutritional benefits and helps keep you full and satiated. This recipe is great for meal prep, meal planning, and family breakfast. Furthermore it’s affordable and the main ingredients have a long shelf life.
What is the difference between overnight oatmeal and regular?
The ingredients are the same but the “cooking” method is different. Essentially overnight oats are not cooked thus preserving their nutrients. Oatmeal will gradually soak up the liquid (water or milk) and take on the same texture than if it were boiled or microwaved.
Overnight oats are soaked in liquid for 3 or more hours until they become soft and edible.
What Ingredients do you need for Overnight Oats With Peaches And Chia Seeds?
Whole Oat Groats are the husked oat kernel. They contain the cereal germ, the bran and the endosperm of the grain. These take the longest to soak and may never become fully soft.
Steel Cut Oats
Also known as Irish oats the groats used to make rolled oats are cut into 2 or 3 pieces each rather instead of flattened. This is what gives them their small, pin-like shape. Similar to whole oat groats – steel cut are too thick and chewer to be used for overnight oats. In fact they take a lot longer to even cook let alone soak.
Rolled / Old-Fashioned Oats
Rolled oats AKA old fashioned oats are steamed and flattened with giant rollers in order to form large flakes. They take approximately 15 minutes to cook. These work great for overnight oats however they need to soak longer than 3 hours, 6 or more is best.
Quick Oats
Quick oats AKA quick rolling it’s are are groats that have been chopped into multiple pieces. They are then steamed and flattened into thin flakes. They cook in about 5 minutes and soak very quickly for over night oats, they can be ready in less than 3 hours. That’s why these and instant oats are preferable for overnight oats.
Instant Oats
Instant oats are even thinner than quick oats. They soak extremely fast and make for quick and simple overnight oats. The only thing to remember is the more processed the oat the less nutrients are retained. Instant oats can soak in as soon as 1 hour!
Jump To Recipe
Recipe By Jessica Bailey
Course: Breakfast
Cusine:
Difficulty:
Servings
4 minutes
Preparing Time
10 minutes
Cooking Time
minutes
Calories
262 kcal
INGREDIENTS
2 ripe peaches
2 cups dry oatmeal
1/4 cup chia seeds
1/2 tsp vanilla extract
1 tbsp cinnamon
3 cups water or almond milk
DIRECTION
Cut the fruit
Rinse and slice up your fruit
Combine
Combine oatmeal, chia seeds, vanilla, cinnamon, and water in a large bowl and mix
Set
Cover the bowl with plastic wrap or any seal tight top and rest for 3 or more hours
Are you looking for easy and healthy vegan meal plan ideas? These plant based meal prep recipes help with weight loss and sustainability. I’ve put together an affordable list to make this process as simple and delicious as possible. Even the grocery list is easy to follow. I’ve used all these vegetarian recipes myself and I love them all. Furthermore if you scroll to the bottom I’ve enabled a downloadable copy as well.
How do you meal prep for a week of plant-based eating?
1. Make out a list of recipes and ingredients. 2. Make your portions ahead of time. 3. Cook things like grains and legumes in bulk ahead of time 4. Get easy ingredients like oatmeal and chia seeds. 5. Make simple healthy versatile recipes like overnight oats and chia seed pudding. 6. Get Tupperware and mason jars for portion storage. 7. Slice up fruit and vegetables to have as snacks and to add to other recipes, store them in plastic bags or Tupperware with a splash of lemon to keep them fresh.
It’s an easy and organized way to lose weight, save money, and eat healthy! Additionally plant based and vegan diets do not have to be difficult or expensive at all!
Modern day food variety is so vast and confusing! We are bombarded with companies telling us what we should eat for this reason or that reason. When that doesn’t work for them they just shove ads of fast food in our fast with the not to subtle message about how easy and cheap it is. That’s why people take the time to make meal plans, to take back control over their health and diet. If that’s what you’re looking for you might like this 1700 calorie meal plan for vegan diets! Download the high protein meal plan pdf or word doc at the link at the bottom.
Why do high protein meal plans work?
Who do meal plans help with weight lose, health, and maintenance? For one thing you are organizing and pre- planning which mentally prepares you to be consistent. Additionally you are less likely to splurge on unhealthy items because you already arranged your meals. Lastly the high protein and fiber content keeps you full longer.
Are you trying to make snacks for family, friends, guests, or even yourself but you want them to be healthy? Maybe you are sick and tired of the same old fatty fried sides packed with unhealthy ingredients. These 30 easy plant based appetizers will leave you wanting more. Furthermore they’re packed with video and minerals!
Try this Crockpot Butternut Squash Soup Recipe. It’s packed with the most wonderful creamy earthy flavors. With simple plant based ingredients like Butternut squash, Walnuts, soy milk, garlic, and more.
If you like easy plant based appetizers and you like soup then you might like this healthy vegetable curry. Vegan curries are so delicious ass you need for the broth is vegetable broth, coconut milk, and some herbs and spices. Then just add your favorite vegetables and bam! You have the best healthy soup as your side.
These simple sweet potato noodles are exactly why you need a spiralizer! Actually you can just use a vegetable peeler but you won’t get the long curly noodles like you do with the spiralizer. You can get a cheap one for under $20 on Amazon. Anyway this recipe is packed with vitamins and minerals like Vitamin A and K!
If you love vegetables as much as I do then surely you love asparagus! This recipe for grilled asparagus is the perfect plant based appetizer recipe for any meal.
You will never miss out on a good cheese spread again with nut cheese recipes. Pistachio non dairy cheese is 100% plant based. You will have to soak the pistachios overnight in order to get them soft enough to blend as they are less porous as cashews.
You can also try these other plant based cheese recipes! Cashew cheese is a bit easier to make because cashews only need 4 hours to soak before blending.
Do you love sushi but want to keep it plant based? Try this quinoa and avocado sushi roll. If you have never rolled sushi before don’t worry! This post comes with simple rolling instructions, it’s easier than it looks too!
Salads make amazing easy plant based appetizer recipes too! This one comes with a homemade avocado salad dressing for example. All you need is a fresh ripe avocado, aquafaba, and some herbs and spices. The salad itself contains fresh kale, cherry tomatoes, purple cabbage, and shredded carrots. Check out all the salad side dish recipes below.
