Whip up this spinach, tofu and rice recipe in no time

Spinach rice

When work and personal commitments get busy at the same time, it seems like there’s not enough time in the day to make a healthy and tasty meal. Working crazy hours off and on, coupled with food allergies has trained me to cook healthy and yummy (well sometimes!) food – fast!  My recipe for spinach, tofu, and rice is no exception. It’s chock full of nutrients, and I based it off my Guyanese bhaji and rice dish that reminds of days gone by when I sat in the kitchen and watched my parents cook.

Spinach, tofu and rice recipe

  • Makes: 4 servings
  • Total time: 25 minutes, cook time: 15 minutes, prep time: 10 minutes


  • 1 cup of basmati rice
  • 3 bunches of spinach, chopped
  • 3 large tomatoes, diced
  • 5 cloves garlic, minced
  • 1 small onion, diced
  • 1 teaspoon of fresh ginger, minced
  • 2 tablespoons sunflower oil
  • 2 teaspoons of turmeric
  • 1 tablespoon of aged balsamic vinegar
  • Salt and pepper to taste
  • 1 habanero pepper, diced


  1. Cook the rice according to the package.
  2. Heat oil in a large pan on medium heat.
  3. Add the tomatoes and garlic and cook until they are soft.
  4. Add spinach and tofu and toss until thoroughly mixed with the tomatoes. Cook for 5 minutes then add sugar, salt, and pepper.
  5. Increase to high heat and let cook for a few minutes. Stir frequently to ensure even cooking.
  6. When all the water is gone, and the spinach is dark green, it’s finished.
  7. Serve with the rice.

Approximate nutrition information for one serving size (Based on brands and amounts used in this recipe)

  • Calories: 413
  • Fat: 10g
  • Carbohydrates: 60g
  • Protein: 30g

Some health benefits

  • Spinach: restores energy, increases vitality and improves bone density and the quality of the blood.
  • Ginger: stroke, heart disease, stomach and intestinal functioning and immunity.
  • Garlic: improves blood pressure, cholesterol, and immunity, and helps reduce stress
  • Onions: improves bone density and cardiovascular functioning, and is an anti-inflammatory.
  • Turmeric: anti inflammatory, stomach and intestinal functioning and immunity.
  • Basmati rice: medium-low glycemic so slower burning than some other carbs to help maintain steady energy. Carbs are also vital to proper brain functioning.

29 replies »

  1. Wow this looks really delicious and healthy from afar. And thank you for giving the nutrition information, it gave me a clear picture of the benefits I will get from this recipe. I can’t wait to try it when I buy all the ingredients. I will surely pass the word to my friends and family. Thank you again. A long and healthy life to you!

    Liked by 1 person

    • Thank you very much! I’m glad you found the nutrition information beneficial too! Let me know what you think of the recipe and any suggestions for improvements! A long and healthy life to you too! I hope you and your friends and family have a wonderful weekend!


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