Tofu vegetable rice bowl
A plant-based rice bowl with tofu, broccoli and capsicum.
At a glance
Vegan · 15 minutes active preparation · Total time not confirmed · meal
Method range: 1–2 servings.
Contains: gluten, sesame, soy, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 2294 kJ
- Protein
- 27.7 g
- Carbs
- 56.8 g
- Fat
- 21.3 g
- Iron
- 4.5 mg
- Calcium
- 342.3 mg
- Folate
- 226.9 µg
- Vitamin C
- 243.3 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.
- Firm tofu300 g
- Cooked white rice300 g
- Cooked broccoli180 g
- Red capsicum160 g
- Sesame oil16 g
- Soy sauce12 g
Method
- Prepare plain cooked rice and broccoli, then weigh out the quantities listed. Drain the firm tofu and cut into cubes; slice the capsicum.
- Warm the measured sesame oil in a wide non-stick pan over medium heat. Cook the tofu and capsicum for about 6–8 minutes, turning gently.
- Add the cooked broccoli and measured soy sauce; stir until heated through. Divide the cooked rice between two bowls, spoon over the tofu mixture and include the pan juices.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 2294 kJCooking estimate incomplete | — | |
| 27.7 gCooking estimate incomplete | — | |
| 21.3 gCooking estimate incomplete | — | |
| 5.8 gCooking estimate incomplete | 23%AI · reported contribution only | |
| 56.8 gCooking estimate incomplete | — | |
| 342 mgCooking estimate incomplete | 34%RDI · reported contribution only | |
| 8 µgCooking estimate incomplete | 6%RDI · reported contribution only | |
| 4.5 mgCooking estimate incomplete | 25%RDI · reported contribution only | |
| 0.00 µgCooking estimate incomplete | 0%RDI · reported contribution only | |
| 227 µgCooking estimate incomplete | 57%RDI · reported contribution only | |
| 243.3 mgCooking estimate incomplete | 541%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Times cover assembly where specified. Already-cooked ingredient weights are used; preparing those ingredients adds time.
TraceMeal original recipes · TraceMeal application content
Original TraceMeal recipe methods. Nutrition is calculated from the credited food-composition data.
Calculation assumptions & recipe adaptations
Independently drafted TraceMeal assembly method. No third-party instructions used.
Edible grams in the stated food condition. No unmeasured seasoning. All listed oil is counted; pan residue is not estimated.
AFCD attribution, data & methods
Food matches used for nutrition
- Firm tofu: Tofu (soy bean curd), firm, as purchased
- Cooked white rice: Rice, white, boiled or rice cooker, no added salt
- Cooked broccoli: Broccoli, fresh, boiled, drained
- Red capsicum: Capsicum, red, fresh, raw
- Sesame oil: Oil, sesame
- Soy sauce: Sauce, soy, commercial