From Ely's kitchen
Golden Tofu with Peppers, Mushrooms, Rice and Mashed Potatoes
Golden tofu cubes, sautéed peppers, zucchini and mushrooms, fluffy white rice and a creamy oil-free mash, all on one plate.
By 
Ely
Labels
No peanut, tree nut, gluten or sesame ingredients in this recipe; check your product labels for traces.
Medium fat16% of calories from fat
How we label fat
16% of this recipe's calories come from fat, counting 4 kcal per gram of carbohydrate and protein and 9 per gram of fat. On our scale under 10% of calories from fat is low fat, 10% to under 20% medium, 20% or more high.
Ingrediënten
For 2 servings.
Tick ingredients as you go. Nutrition below stays per serving.
Method
Rinse the rice and cook it in 1.5 cups (360 ml) of water, covered, over low heat for about 18 minutes; rest it covered.
18 min
Peel and cube the potatoes, boil them in salted water until soft, about 20 minutes, and drain.
20 min
Mash the potatoes in the pot with the soy milk until smooth; season with salt.
3 min
Press the tofu dry, cut it into cubes, toss with the soy sauce and garlic powder, and brown it in a dry nonstick pan over medium-high heat, turning, about 10 minutes.
10 min
In the same pan, cook the pepper strips, zucchini sticks and mushrooms with a splash of water, stirring, until just tender, about 8 minutes.
8 min
Plate the rice, the mash sprinkled with oregano, the vegetables and the tofu side by side.
2 min
Tips
- A nonstick pan and patience give the tofu its golden crust without oil: let it sit before turning.
- Any colour of bell pepper works.
Notes
Drafted from Ely's photos of a dinner he cooked in Panama City; Ely will correct the details.
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Nutrition Facts
Per serving, estimated from USDA data for the ingredients above. % Daily Value is for an adult, US FDA values.
Real data for 100% of the recipe's weight.
| Nutrient | Per portie | % DV |
|---|---|---|
| Calories | 677 kcal | |
| Eiwitten | 37 g | 73% |
| Vetten | 13 g | 16% |
| Carbohydrates | 111 g | 40% |
| Vezels | 11 g | 40% |
| Saturated fat | 2 g | 10% |
| Sodium | 1,145 mg | 50% |
| Potassium | 2,021 mg | 43% |
| Calcium | 991 mg | 76% |
| Iron | 7.2 mg | 40% |
| Magnesium | 180 mg | 43% |
| Zinc | 4.5 mg | 41% |
| Vitamin C | 190 mg | 211% |
| Folate (DFE) | 127 µg | 32% |
| Vitamin B12 | 0.5 µg | 21% |
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Golden Tofu with Peppers, Mushrooms, Rice and Mashed Potatoes: the full recipe, nutrition and photos at
makeitplantbased.com/recipe/golden-tofu-peppers-mushrooms-rice-mash/