Garlic Tofu and Spinach
632
Calories
36g
Protein
69g
Carbs
26g
Fat
Golden tofu with garlic and wilted spinach over jasmine rice.
Kcal 632 · Protein 36 g · Carbs 69 g · $ 4.00 per serving
Protein 36g · Carbs 69g · Fat 26g
12 min
Prep
15 min
Cook
$ 4
Per Plate
632
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 12 oz firm tofu, cubed
- 1 cup cooked jasmine rice
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1.5 cups cooked broccoli (from about 2 cups raw florets)
- 1 tbsp olive oil
- 1 clove garlic, minced
- 1 tbsp tamari
- 24 oz firm tofu, cubed
- 2 cups cooked jasmine rice
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 3 cups cooked broccoli (from about 4 cups raw florets)
- 2 tbsp olive oil
- 2 clove garlic, minced
- 2 tbsp tamari
- 48 oz firm tofu, cubed
- 4 cups cooked jasmine rice
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 6 cups cooked broccoli (from about 8 cups raw florets)
- 4 tbsp olive oil
- 4 clove garlic, minced
- 4 tbsp tamari
- 72 oz firm tofu, cubed
- 6 cups cooked jasmine rice
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 9 cups cooked broccoli (from about 12 cups raw florets)
- 6 tbsp olive oil
- 6 clove garlic, minced
- 6 tbsp tamari
- 96 oz firm tofu, cubed
- 8 cups cooked jasmine rice
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 12 cups cooked broccoli (from about 16 cups raw florets)
- 8 tbsp olive oil
- 8 clove garlic, minced
- 8 tbsp tamari
Before You Start
Pat the tofu cubes dry, cut the broccoli into florets, mince the garlic, rinse the spinach, and have the cooked rice warm and ready.
How To Make It
- Warm the olive oil in a skillet over medium high, about 1 minute, until it shimmers.
- Add the tofu in one layer and sear, turning now and then, 6 to 8 minutes, until golden and crisp on all sides, then set it aside.
- Add the broccoli with a splash of water and cook, 4 to 5 minutes, until bright green and just tender.
- Add the garlic and spinach and cook, 1 to 2 minutes, until the garlic smells fragrant and the spinach just wilts.
- Return the tofu, pour in the tamari, and toss, about 1 minute, until everything is glossy and coated.
- Spoon over the rice and serve hot.
Fix It: If the garlic browns too fast and smells sharp, pull the pan off the heat for a moment; burnt garlic turns bitter.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 15 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories632
- Protein36g
- Carbs69g
- Fat26g
- Fiber6g
- Sodium996mg
Bonus Benefits
- Inflammation
- Cycle Support
- Eating Well
- Mood Support
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Spinach: folate and magnesium, reported to support steady energy.
Tofu: plant protein, reported to keep you full.
Spinach: folate and magnesium, reported to support steady energy.
Tofu: plant protein, reported to keep you full.
Tools For This Recipe
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