Savory Scrambled Tofu Stir-Fry with Veggies and Fragrant Basmati Rice
This delightful one-pan meal combines the rich flavors of aromatic spices and tender-crisp vegetables with the protein-packed goodness of scrambled tofu. Infused with the savory notes of Chinese five-spice and turmeric, this dish mimics the comforting texture of scrambled eggs, while the vibrant array of fresh vegetables adds a nutritious crunch. Paired with fluffy basmati rice, it's a perfect fusion of taste and health that's sure to win over even the most skeptical tofu tasters. This recipe is a delicious way to clear out your veggie drawer, making it a versatile and satisfying meal for any time of the day.
4 servings
Servings
300
Calories
14
Ingredients
Ingredients
firm tofu
200g (squeezed and crumbled)
broccoli
200g (cut into florets)
carrots
2 (cut into diagonal slices)
onions
3 (sliced)
sweet pepper
1 (sliced)
sliced mushrooms
200g (none)
olive oil
2 tablespoons (none)
basmati rice
1/2 pint (dried)
cold water
1 pint (none)
five-spice seasoning
1 teaspoon (none)
turmeric
2 teaspoons (none)
chili
1/2 teaspoon (none)
soy sauce
1/2 tablespoon (none)
garlic powder
1 teaspoon (none)
Instructions
1
Rinse the basmati rice thoroughly under cold running water using a sieve to remove excess starch.
2
In a heavy-based pan, heat 1 tablespoon of olive oil over high heat. Add the drained rice and gently fry for about 1 minute, stirring constantly to coat the rice with oil.
3
Pour 1 pint of cold water into the pan, bring to a vigorous boil, then reduce the heat to its lowest setting. Cover the pan with a tight-fitting lid and allow the rice to simmer undisturbed for 10 minutes.
4
While the rice is cooking, heat the remaining tablespoon of olive oil in a large frying pan or wok over medium-high heat. Add the sliced onions and sauté for 2-3 minutes until they start to soften.
5
Stir in the five-spice seasoning, turmeric, chili powder, and garlic powder. Add the crumbled tofu and continue to cook, stirring, until the tofu turns golden and develops a scrambled texture.
6
Add the broccoli florets, sliced carrots, sweet peppers, and mushrooms to the tofu mixture. Sauté the vegetables, stirring frequently, until they become tender-crisp, about 5-7 minutes.
7
When the rice is ready, remove the lid and check for any remaining water by gently stirring it. If water is present, allow it to evaporate by cooking uncovered for an additional 5 minutes.
8
Combine the cooked rice with the tofu and vegetable mixture in the pan. Drizzle with soy sauce and stir everything together until well integrated.
9
Taste and adjust seasoning by adding more chili, garlic powder, Chinese five-spice, salt, or pepper according to your preference.
10
Serve immediately, enjoying the delightful blend of flavors and textures. This recipe serves 4 people, or about 3 very hungry diners.
Nutrition Information
10g
Fat
40g
Carbs
12.5g
Protein
6.25g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Savory Scrambled Tofu Stir-Fry?
It is a nutritious one-pan meal that combines scrambled tofu seasoned with Chinese five-spice and turmeric with a variety of fresh vegetables and fluffy basmati rice.
Is this recipe vegan?
Yes, this recipe is entirely plant-based and vegan-friendly, using tofu as the protein source and olive oil instead of butter.
How many servings does this tofu stir-fry make?
The recipe makes 4 standard servings, though it can serve 3 if the diners are particularly hungry.
What are the primary spices used in this dish?
The flavor profile is built using Chinese five-spice seasoning, turmeric, chili powder, and garlic powder.
How many calories are in a serving?
Each serving contains approximately 300 calories.
What type of tofu is best for this recipe?
The recipe calls for 200g of firm tofu that has been squeezed and crumbled to achieve a scrambled texture.
Why is turmeric added to the tofu?
Turmeric provides a vibrant yellow color that helps the crumbled tofu mimic the appearance of scrambled eggs.
How should I prepare the basmati rice?
Rinse the rice thoroughly, fry it briefly in olive oil for one minute, then simmer in water for 10 minutes with a tight-fitting lid.
What vegetables are included in this stir-fry?
The dish includes broccoli florets, diagonal-sliced carrots, onions, sweet pepper, and mushrooms.
How long does the rice need to simmer?
The rice should simmer undisturbed on the lowest heat setting for 10 minutes.
What should I do if the rice still has water after 10 minutes?
If water remains, remove the lid and cook uncovered for an additional 5 minutes to allow the excess moisture to evaporate.
Can I adjust the spiciness of the dish?
Yes, you can adjust the heat by adding more or less chili powder according to your preference during the final seasoning step.
Is there a specific way to cut the carrots?
The recipe recommends cutting the carrots into diagonal slices for better texture and aesthetic appeal.
How much protein is in each serving?
There are approximately 12.5 grams of protein per serving.
How much fat is in this recipe?
The recipe contains 10 grams of fat per serving.
Does this dish contain dietary fiber?
Yes, it provides 6.25 grams of fiber per serving, thanks to the variety of vegetables and brown rice.
What is the purpose of frying the rice before boiling it?
Frying the rice in oil for one minute helps coat the grains, preventing them from sticking together and adding a subtle nutty flavor.
What size should the broccoli be?
The broccoli should be cut into small florets to ensure they cook quickly and evenly with the other vegetables.
Is soy sauce required?
Soy sauce is used to add savory depth (umami). You can use 1/2 tablespoon or adjust to taste.
How many onions are needed?
The recipe calls for 3 sliced onions to provide a sweet and savory base for the stir-fry.
Can I use frozen vegetables?
While fresh are recommended for the best texture, frozen vegetables can be used if you adjust the cooking time to ensure they don't become soggy.
What is the ratio of rice to water?
The ratio is 1:2, using 1/2 pint of dried basmati rice to 1 pint of cold water.
Is this a good meal prep recipe?
Yes, because it combines grains, protein, and vegetables in one pan, it stores well and is convenient for reheating.
What type of mushrooms should I use?
The recipe specifies 200g of sliced mushrooms; button, cremini, or shiitake all work well.
When do I add the garlic powder?
Garlic powder is added twice: once when seasoning the tofu and again at the end if you wish to adjust the taste.
How long does the entire cooking process take?
Preparation and cooking take approximately 20-25 minutes as the vegetables and tofu can be prepared while the rice simmers.
Does this recipe contain cholesterol?
No, because all ingredients are plant-based, the recipe is cholesterol-free.
Can I substitute the basmati rice?
Yes, though basmati is preferred for its fragrance, you can use jasmine or long-grain white rice using similar cooking methods.
How many grams of carbohydrates are in a serving?
There are 40 grams of carbohydrates per serving.
What is the final step of the recipe?
The final step is to combine the rice with the tofu and veggies, drizzle with soy sauce, and adjust seasonings to your preference before serving.