Ingredients and Weight:
1 block of firm tofu (about 250g)
2 cups of mixed vegetables (such as bell peppers, carrots, and mushrooms)
1 cup of cooked brown rice or quinoa
1 tablespoon of olive oil
2 teaspoons of garlic powder
1 teaspoon of chili powder (optional)
Salt and pepper to taste
Preparation Time:
- Preparation: 15 minutes
- Cooking: 30 minutes
- Total: 45 minutes
Difficulty Level: Level 3 (Moderate)
Preparation Method Steps:
- Preheat the air fryer to 375°F.
- Cube the tofu into 1-inch pieces.
- In a bowl, combine the olive oil, garlic powder, and chili powder. Mix well and add the tofu cubes, ensuring they are coated with the seasoning.
- Place the tofu in the air fryer basket and cook for 15 minutes, shaking the basket halfway through.
- Meanwhile, steam or boil the mixed vegetables until tender.
- In a bowl, combine the cooked rice or quinoa with the cooked vegetables. Season with salt and pepper as desired.
- Once the tofu is done, transfer it to a serving bowl and top with the vegetable-rice mixture.
- Serve immediately.
Nutritional Information:
(Based on the given ingredients and average values)
- Calories: Approximately 350 calories per serving (based on the amount of ingredients provided)
- Fat: 10g
- Carbohydrates: 45g
- Protein: 20g
- Fiber: 8g (depending on the type of rice or quinoa used)
Dish Characteristics:
- Vegan-friendly dish that is perfect for a light meal or as a side dish.
- The air-fried tofu offers a crispy and savory contrast to the soft vegetables and grains.
- Full of flavor and texture, this dish is a great introduction to vegan cuisine for those with a penchant for hearty flavors.
User Comments:
- "The air-fried tofu was super crispy! It added a nice texture to the dish."
- "I loved the combination of flavors in this dish. It was delicious!"
- "This was a great vegan-friendly option for my family. We all enjoyed it."
- "I added more chili powder for a kick of heat. It was perfect!"
- "The dish was filling and satisfying, especially paired with a glass of lemonade."
Special Precautions and Tips:
- Make sure to use firm tofu for best results in texture and flavor.
- Adjust seasoning according to personal preference. If using chili powder, start with less and add more as desired to avoid too much heat.
- Air fryer settings may vary, so it's best to check on the tofu halfway through cooking to ensure it doesn't burn or become too crispy.
