Marinated grilled tofu with brown rice
Nutrition per serving
A protein-rich plant-based dish: marinated, grilled tofu, golden and full of flavour, served with brown rice and vegetables. Proof that you can meet your protein needs without meat, for a complete, balanced meal for active people.
Preparation: 20 min | Cooking: 20 min | Servings: 2 | Difficulty: Easy
Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 435 kcal · 27 g protein · 36 g carbohydrate · 18 g fat
Ingredients
- 200 g firm tofu
- 150 g brown rice
- 1 head of broccoli
- 3 tbsp soy sauce
- 1 tsp ginger
- 1 tbsp sesame oil
Method
- Press the tofu, cut it into cubes and marinate for 15 minutes in the soy sauce, ginger and oil.
- Cook the brown rice and steam the broccoli.
- Brown the marinated tofu in a pan on all sides.
- Serve the tofu on the rice with the broccoli and sprinkle with sesame seeds.
Nutritional benefits
Tofu is an excellent source of complete plant protein, low in saturated fat, ideal for vegetarian and vegan athletes. Paired with brown rice (slow-release carbohydrate, fibre) and broccoli (vitamins, antioxidants), it makes a balanced, restorative meal. The marinade avoids the blandness tofu is often criticised for.
Variations and substitutions
- With tempeh, which has a stronger, fermented flavour.
- Teriyaki or curry style.
- With cauliflower rice for a low-carb version.
- More vegetables: pepper, carrot, edamame.
Storage and making ahead
Cooked marinated tofu keeps for 3 days and reheats well: handy for plant-based meal prep.
💡 Good to know
Press the tofu well between two tea towels before marinating: it absorbs the marinade better and browns instead of stewing.
Further reading
Discover more high-protein recipes · vegetarian recipes · vegan recipes · dairy-free recipes.
Foods in this recipe: tofu · brown rice · broccoli · soy sauce · ginger.
You might also like these recipes: Baked falafels · Chickpea crackers · Scrambled tofu.
