Protein Packed Italian Rice Bowl Recipe

Italian cuisine · 435 calories

Protein Packed Italian Rice Bowl recipe

About this recipe

Looking for a quick yet nutritious lunch option? This Protein Packed Italian Rice Bowl is the perfect meal to fuel your day. Combining tender long-grain rice, crispy tofu, and vibrant mixed vegetables, this dish is seasoned with aromatic Italian herbs and a touch of fresh turmeric for an anti-inflammatory boost. Coconut milk adds creaminess, while a squeeze of lemon brightens the flavors, making it a delightful fusion of health and taste. With 28 grams of protein, this high-protein vegetarian dish is ideal for gym-goers and anyone looking to maintain their energy throughout the day. Ready in just 35 minutes, it’s great for meal prep or a satisfying lunch break at home.

Ingredients

  • 1 pack (1 kg) 921 Everyday Long Grain Rice
  • 200 g Diet Tofu Soya Tofu
  • - Frozen Mixed Vegetables
  • 250 ml Real Thai Unsweetened Coconut Milk
  • 35 g Keya Foods Italian Seasoning
  • 20 g Turmeric Powder
  • 100 g Garlic - Single Clove
  • 100 ml Oleev Olivana Natural Olive Oil (Bottle)
  • 1 pack (1 kg) Aashirvaad Crystal Salt | Iodised
  • 25 g Whole Black Pepper
  • 250 ml Keya Lemon Juice

Instructions

  1. 1. Rinse and cook the long-grain rice in boiling water until tender, then drain and set it aside.
  2. 2. Cut the firm tofu into bite-sized cubes and pat them dry with a paper towel to remove excess moisture.
  3. 3. Heat olive oil in an air fryer-safe skillet and sauté minced garlic until fragrant, about 1 minute.
  4. 4. Add the tofu cubes to the skillet and sprinkle with Italian seasoning, salt, and black pepper. Cook in the air fryer at 180°C for 10 minutes until crispy.
  5. 5. In the same skillet, add frozen mixed vegetables and fresh turmeric, cooking them in the air fryer at 180°C for 8 minutes until tender.
  6. 6. Mix the cooked rice with coconut milk, lemon juice, and a pinch of salt to enhance flavor and creaminess.
  7. 7. Combine the crispy tofu, sautéed vegetables, and rice in a large mixing bowl, tossing well to evenly distribute the flavors.
  8. 8. Garnish the bowl with a drizzle of olive oil and a sprinkle of additional Italian seasoning for a fragrant finish.
  9. 9. Serve the rice bowl warm and enjoy the balanced blend of protein, carbs, and vibrant Italian flavors.