High Protein Gut Health Vegan Mediterranean

Mediterranean Tofu Rice Bowl

A light and fresh Mediterranean-inspired rice bowl featuring marinated tofu, vibrant tomatoes, celery, and garlic, topped with a sprinkle of cheese.

⏱️ 15 minutes Prep Time
🍳 20 minutes Cook Time
🍽️ 4 Servings
🎯 Easy Difficulty
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Nutrition Facts

Per serving

350Calories
20gProtein
45gCarbs
12gFat

Ingredients

For 4 servings

  • 1 cup rice
  • 200g firm tofu, cubed
  • 2 cups diced tomatoes
  • 1 cup chopped celery
  • 3 cloves garlic, minced
  • 1/2 cup cheese (feta or a plant-based alternative)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Herbs (basil or parsley for garnish)

Instructions

Follow these steps for perfect results

  1. Cook the rice according to package instructions and set aside.
  2. In a pan, heat olive oil over medium heat and sautu00e9 the garlic until fragrant.
  3. Add the cubed tofu and cook until golden brown on all sides.
  4. Stir in the diced tomatoes and chopped celery. Season with salt and pepper. Let simmer for 5-7 minutes.
  5. Combine the cooked rice with the tofu mixture and stir well.
  6. Serve warm, topped with cheese and fresh herbs.

Health Benefits

Nutritional advantages of this recipe

  • Rich in plant-based protein from tofu for muscle repair.
  • Contains fiber from vegetables and rice for improved digestion.
  • Tomatoes are high in antioxidants, promoting gut health.
  • Garlic helps maintain a healthy gut microbiome.