Baked Tofu and Spanish Rice- the PERFECT supper!

Fragrant, toothsome baked tofu and spanish rice! This combination recipe might have been in Frances Moore Lappe's 1971 "Diet for a Small Planet" but if it was, it likely included some cheese and olive oil. This particular recipe is LOW fat..... way low......... like, the only fat in this recipe is in the tofu and veggies! But the flavour....... (oui oui... in Canada we use the tasty French way of spelling flavoUr)........ wow!

And next to the taste is the fragrance of the marinade-covered tofu as it bakes! Oh yum yum yum-

But on with the recipes!!

SPANISH RICE (6-8 servings)

Ingredients:

2 cups cooked Rice
1 red Onion, chopped
1 C. chopped Broccoli, fresh or frozen
3 Garlic cloves, crushed
1 C. Water
1 C. organic vegetarian Pasta Sauce (or 6 oz. Tomato Paste)

Salt, to taste

Cook the rice according to directions, or as you normally do
In a wok, or large pot, combine the onion, broccoli, garlic and water, and bring to a boil, then simmer, covered, for about 15 minutes, or until water is evaporated and veggies are tender.
Add rice, vegetarian Pasta Sauce, and salt to the veggies, coating the rice with the sauce.

BAKED TOFU (2-4 servings)

Ingredients:

1lb./500 g.(or near that) of ORGANIC, NON-GMO Tofu

2 T. Tamari Sauce or good organic Soya Sauce

2 T. Water or unsalted Vegetable Broth

2 tsp. Sweetener (brown rice syrup, coconut sugar, etc. or maple syrup)

2 tsp Balsamic Vinegar

2 tsp grated Garlic

1 1/2 tsp grated fresh Ginger

1/4 tsp. freshly grated Black Pepper

Preheat the oven to 400 F/205 C
Put a piece of parchment or foil on the bottom of a small baking pan
Slice the tofu in half across the block (from side to side) and then cut into smaller pieces, carefully fitting into the pan so that they are well-packed
Mix all other items together and pour evenly over the tofu
Bake for about 30 minutes

These two recipes are adaptations of recipes found on the NutritionMD site, part of the sites operated by PCRM (Physicians Committee for Responsible Medicine)

Comments

Colcannon (Irish Mashed Potatoes) and 3 Ethnic Take-Offs

Colcannon is a lovely Irish traditional mix of boiled cabbage or kale along with a root vegetable, usually mashed potatoes, but sometimes turnip, or carrots. Leaks and/or onions, and garlic, are pretty popular additions. Chopped green onions, chives and/or parsley are often used as a stirred-in garnish. You will also find 3 other Colcannon-type recipes-- take-offs of cultural classics with potatoes and greens from Mexico, Zambian and Ukrainian are sure to delight you as well when you want to try something a little different. These are all delicious, healthy comfort foods! I am vegan, so all of the recipes are vegan colcannon-- no dairy butter or milk involved. The following are ingredients in the colcannon I made (Missing from the picture are water, garlic, pepper, oil, and fine sea salt): Lovely Colcannon: potatoes, cabbage, leaks, green onions, and parsley INGREDIENTS (2-4 servings) 3 T. (30 mg) Olive Oil (or water, or coconut oil) 1/2 Cabbage , shredded ...

Pan-Fry Carrots (Roast Carrot Sticks)

Pan-roasted carrots (with some potato fries mixed in) Our younger son--at one time in the life he styled as "Nomad Farmer"-- lived and grew organic vegetables, fruit and berries on an off-grid community farm in the interior of BC. We stopped in to see him the one time and came away with a load of over-wintered carrots, still as carrot-y flavoured and plump as on the day they were dug from the ground, thanks to the hill-side root crop storage cellar. Our granddaughters opted for fish and chips today for lunch, and some of the 'chips' were carrot chips. They are also a great base for a roast carrot soup. When you roast veggies, you get extra delicious flavour. You will also find two wonderful recipes for Holiday carrot side dishes-- Maple-glazed roasted carrots with a recipe for a lemony vegan sauce (made with cashews) and Lemon-Herb roasted carrots made with a Pecan Relish recipe, PAN-FRY CARROTS (Roast Carrot Sticks) <more properly ...

Hearty Cream of Tomato - Bean Soup - Vegan, Gluten-Free

If you have only ever eaten Cream of Tomato soup from a can, this will be a tasty coup for you! Here is another wonderful bean recipe adapted from my fave The Great Vegan Bean Book: More than 100 Delicious Plant-Based Dishes Packed with the Kindest Protein in Town! - Includes Soy-Free and Gluten-Free Recipes! * . This creamy tomato-bean soup will fill in the gaps for anyone who feels they just don't have the time or energy to cook up a healthy lunch -- the secret is to pre-cook your beans in a large quantity and freeze them. Then just assemble your other ingredients and presto, you have a very nutritious base to your lunch in less time than it would take you to order and be served at your typical restaurant. And you will know what is actually IN this soup ! INGREDIENTS: 2 T. Olive Oil or Vegetable Broth 1/2 Onion , minced 3 cloves Garlic 1 tsp. Marjoram 1 tsp. Thyme 1/2 ts...

Organic Granny

Search This Blog