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