Baked Pineapple Curry Tofu with Fried Basmati Rice and Veggies 1


Firm baked tofu with sweet, flavorful curry, fried rice and veggies. A dish the whole family will love!


Two facts:

1. Waste and I are not friends.
2. Kids have no problem with waste.

For example. I bought Band-Aids with Tinkerbell on them.
Every morning my daughter asks me if she can have a Band-Aid.

“Where is the booboo?”
She inspects her hands, brow wrinkling in thought.
“Right here.” Pointing to her fingertip.
I lean down, “that is the red marker you drew all over my recipe with.”
“You aren’t bleeding and we don’t need to waste a Band-Aid.”
“What’s waste?” She asks.
“Waste is when you don’t use something and just throw it away.”
“So it goes to the trash mountain? That is full of diapers?” she asks.
“Yes, that is correct.”
Again the brow wrinkling and contemplation. 

She looks up. “Can I have a Band-Aid?” she asks.

Sigh.  She’s three, so I’ll cut her some slack.

The next day she wanted some pineapple. She ate the entire can and I stared at the juice, contemplating what to do with it.  Hmmmm, I thought, hmmmm. This would make a great marinade when paired with soy sauce or miso. I don’t use enough miso so I went with that.

So, in the continuation of my War on Waste, this recipe was born.

A little salty from the miso, a little sweet/tart from the pineapple and nice spice from the curry.  This went perfectly with my stir fried rice and cabbage to create a sort of Asian-Indian fusion.

Baked Pineapple Curry Tofu with Fried Basmati Rice and Veggies

Baked Pineapple Curry Tofu with Fried Basmati Rice and Veggies
Serves 4
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For The Tofu
  1. 1 block firm organic tofu
  2. 1 cup pineapple juice
  3. 2 Tbsp curry powder
  4. 2 heaping Tbsp white miso
  5. 2 tsp dark sesame oil
For The Rice
  1. 2 cups cooked basmati rice
  2. 2 teaspoons canola oil
  3. 1 onion, diced
  4. 2 carrots cut into matchsticks
  5. 4 cups cabbage, shredded
  6. 1 cup sliced green onion
  7. 3 cloves garlic, minced
  8. 1/2 to 1 tsp dried ginger
  9. 1 1/2 Tbsp Bragg Liquid Aminos
  10. 2 Tbsp rice vinegar
  11. 1 tsp toasted sesame oil
  12. Hot red pepper sauce, to taste
Instructions
  1. 1. Press tofu 1 hour to overnight to remove water. Cut into 1 inch cubes. Whisk marinade in a small bowl and pour over tofu. Marinate overnight.
  2. 2. Preheat oven to 375. Spray a baking sheet with cooking spray; add tofu and bake 30 to 40 minutes or until golden.
  3. 3. Heat canola oil in a wok or straight sided skillet over medium-high heat; add onion and carrot and cook about 5 minutes. Add cabbage, green onion, garlic and ginger; cook an additional two minutes or until veggies are softened.
  4. 4. Add the cooked rice, soy sauce and vinegar to the pan; cook until the liquid is absorbed, 30 seconds to 1 minute. Remove from the heat; stir in sesame oil and hot sauce.
Notes
  1. Vegan, Gluten Free, Dairy Free
Adapted from Rice recipe inspired by Eating Well
Florida Coastal Cooking & Wellness http://www.floridacoastalcooking.com/

Baked Pineapple Curry Tofu Nutrition Facts
4 Servings
Amount Per Serving

Calories 122.1
Total Fat 8.8 g
Saturated Fat 1.4 g
Polyunsaturated Fat 4.8 g
Monounsaturated Fat 2.3 g
Cholesterol 0.0 mg
Sodium 33.3 mg
Potassium 324.3 mg
Total Carbohydrate 14.3 g
Dietary Fiber 3.1 g
Sugars 8.7 g

Protein 13.5 g
Vitamin A 3.50%
Vitamin B-12 0.10%
Vitamin B-6 9.40%
Vitamin C 12.00%
Vitamin D 0.00%
Vitamin E 0.30%
Calcium 58.40%
Copper 21.20%
Folate 11.10%
Iron 19.20%
Magnesium 16.80%
Manganese 89.20%
Niacin 3.30%
Pantothenic Acid 2.00%
Phosphorus 18.30%
Riboflavin 7.40%
Selenium 21.80%
Thiamin 1.90%
Zinc 11.30%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Fried Rice Nutrition Facts
4 Servings
Amount Per Serving

Calories 161.6
Total Fat 3.5 g
Saturated Fat 0.3 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 1.8 g
Cholesterol 0.0 mg
Sodium 440.8 mg
Potassium 122.5 mg
Total Carbohydrate 31.0 g
Dietary Fiber 1.1 g
Sugars 3.7 g
Protein 800.1 g

Vitamin A 60.20%
Vitamin B-12 0.00%
Vitamin B-6 4.30%
Vitamin C 5.50%
Vitamin D 0.00%
Vitamin E 3.30%
Calcium 1.60%
Copper 1.50%
Folate 2.10%
Iron 5.10%
Magnesium 1.50%
Manganese 10.80%
Niacin 6.90%
Pantothenic Acid 1.00%
Phosphorus 1.90%
Riboflavin 1.30%
Selenium 0.90%
Thiamin 10.60%
Zinc 0.90%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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Dawn Hutchins is plant-based lifestyle educator, author and self-taught chef. She holds a certificate in plant-based nutrition through Cornell University and the T. Colin Campbell Foundation and is a certified Nutritional Therapist with a focus in epigenetics. Discover the benefits that over 35,000 people have experienced through her recipes, cookbooks and revolutionary programs, learning how to eat more whole, plant foods – and loving it!

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About DHCooks

Dawn Hutchins is a health & wellness entrepreneur that specializes in plant-based living education and coaching. She's a published author, wife, and mother of one sweet little girl. When she's not crusading for the advancement of plant-based nutrition, she's camping, stretching in yoga and paddleboarding on her SUP.


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