Rice and Tofu - Miso-Glazed Tofu and Broccoli Bowl

Recipe Inspiration Source:  Kroger

I have avoided tofu as unnecessary and likely not that healthy for years, but have seen a few things recently to make me reconsider.  Also, I find myself wanting to add different textures and flavors.  I came across this recipe in a mailer from Kroger.  It looked interesting and not that complicated.   This recipe marked the beginning of my love affair with both tofu and miso and I plan to explore both of these more.  I might even get a tofu press.

This photo shows my first attempt.  Even though I forget to add a light dusting of cornstarch on the tofu, it still turned out great.  You can hardly see the carrots or the rice, but there were plenty of both.  I really did enjoy this recipe.  I might try "frying" the tofu in the air fryer next time.  

This is the photo from the Kroger site.

The secret to this crisp tofu is to minimize moisture with a quick cornstarch coating and a little patience when it comes to pressing.

• 14 ounces extra firm tofu
• 1 tablespoon cornstarch
• 4 tablespoons vegetable oil, divided
• 1 ½ cups Private Selection™ Soy Miso Glaze Cooking Sauce, divided
• 1 bag (16 oz.) Private Selection™ Handpicked Broccoli Florets
• 1 medium carrot, julienned
• 1 tablespoon minced, fresh ginger
• 1 teaspoon salt
• 1 teaspoon ground pepper
• 4 cups cooked rice
• 1 green onion, sliced
• 1 tablespoon sesame seeds

PREP - PRESS THE TOFU (takes one hour!)

Wrap the block of tofu in a clean tea towel then put it on a large plate with a lip.

Put something heavy such as a frying pan on top, weight it down further with cans and jars, and leave for at least an hour.   The tofu will be about two-thirds its original thickness, and up to 100ml water will have been removed.

Hands On Cooking  (about 20 minutes)

Cut into 1½” pieces and coat in cornstarch.

In large skillet over medium-high heat, add 2 tablespoons oil. Cook tofu 5 to 7 minutes per side, until browned and crisp. Transfer to bowl; coat with ¾ cup miso glaze. Cover.

In same skillet, add remaining 2 tablespoons oil and broccoli. Cover; cook 3 minutes. Add carrot; continue cooking, uncovered, 3 minutes. Add ginger, salt and pepper. Continue cooking 1 minute.

Divide rice evenly between 4 bowls. Top with broccoli-carrot mixture and tofu. Drizzle with remaining ¾ cup miso glaze. Garnish with green onion and sesame seeds. Refrigerate any leftovers.

Rice - Oven Baked Garlic Mushroom

Recipe Inspiration Source:  A Virtual Vegan

Rice is a great base for family meals because it’s allergy friendly, nutritious, low in calories (about 108 calories per half cup serving), naturally sodium free, cholesterol free and it’s a great source of B vitamins, phosphorous, zinc and plant-based protein.

NOTE - I am making modifications to this recipe!  TO see the original, click on the link at the beginning of this post.  I am typically making this for two people, so I reduced the amounts.  Also, the original recipe was for white rice.  I'm working to get this right for another, more nutritious rice - brown or wild or red or a mix.

• 1 cup rice - brown? Black? red? wild?
• 2 cups flavorful broth - "I like to use mushroom broth as it has the best flavour. It must be a good tasting broth as this is where a lot of the flavour will come from."
• 1 small onion chopped finely
• 5 cloves garlic , chopped finely, less if you prefer
• ¾  teaspoons salt - if broth is extra salty, may want to reduce this
• ½ teaspoon ground pepper
• ½ teaspoon dried thyme ***
• ½ teaspoon dried rosemary ***
• 2 or 3 heaping cups sliced mushrooms - You can go lighter if you have to, but if you are a mushroom lover, don't skimp!

1. Preheat oven to 380 F - see note
2. Rinse the rice then place it in a baking dish - probably something like an 8 x 8 or a pie dish.  No need to line or grease the pan.
3. Add the onions and garlic, then the seasoning and herbs. Stir together to evenly distribute then level out.
4. Spread the chopped mushrooms evenly over the top.
5. Add the broth then cover tightly with tin foil or a tight fitting lid.
6. Bake for 1 hour.   This turned out perfect for me.  
7. Remove from the oven, remove the foil, check the rice is tender. If not give it a stir, cover and return to the oven for another 10 minutes.
8. Once rice is tender remove from the oven. If there is any visible liquid uncover and return to the oven for about 5 minutes and it will evaporate off.
9. Serve immediately.  

You can make this ahead – mix everything up in the baking dish, cover with foil and pop in the fridge, then you can cook it when you are ready, just be careful that you don’t slop the broth all over the place when you remove it from the fridge.

Adjusting temp and time for BROWN RICE -

Here are some other directions I found:

• 375 for 1 hour
• 400 for 1 hour
• 350 for 70 minutes

If you use another temp in order to cook the rice alongside another recipe, keep your eye on the rice and make sure it doesn’t dry out and burn on the bottom.

Flavor Variations:

• Before baking, slice one small yellow onion into dices or half moons and caramelize and brown in 1 teaspoon of olive oil until golden and soft (about 10 minutes in a nonstick skillet). Stir onion into rice and broth mixture and bake according to recipe.
• After removing rice from the oven and letting it sit for five minutes, remove aluminum foil and stir in the zest and juice from 1 lemon, 1/2 cup grated fresh VEGAN Parmesan cheese, 1 tablespoon sugar and 1/2 apple, finely diced.  Note: I've heard some people love Vegan Parm but I haven't tried it.  I was such a cheese lover.  Now that I finally have the cheese monkey off my back,  it might be best for me to avoid imitations.  I do sometimes use Nutritional Yeast, which besides adding an interesting flavor, also has a boost of B vitamins. 

Rice, Lentils, Onions - Mujadarra

Inspiration Source:  A Family Feast

This recipe is a good reminder to sometimes cook lentils in with the rice for a protein and nutrient boost.  Plus, it's yummy!

My notes - The onions in the recipe caramelize to a rich brown color thanks to a big glob of olive oil and look a whole lot more appetizing.  I skipped the oil.  I wish it weren't so pale.   

-> Next time I might use some aminos to get a better color or add mushrooms.   

I used orange lentils instead of brown.  They disappeared completely into the rice.  At first I wondered if I had forgotten to add them, but they were there.  Despite the lack of color, this recipe was very tasty.  JC was thrilled and wanted to know what I had done to make the rice so much better.  He didn't realize there were lentils in there. 

RICE AND LENTILS - cook in the instant pot

• 1 cup water
• 1/3 cup brown lentils, sorted and rinsed
• 2/3 cup rice 
• salt

CARAMELIZED ONIONS -

In a large skillet, heat a bit of oil over medium high heat.

• a bit of oil

Add the sliced onions, and cook for about 20-30 minutes, stirring frequently until the onions are a deep golden color, and the edges of the onions are well caramelized.  

• Vidalia or sweet onions, sliced into thin rings 

Once cooked, remove from the heat and sprinkle the paprika over the onions. Stir to combine.

• Paprika

SERVE

Give the rice and lentil mixture a stir, then pour into a serving bowl. Top with caramelized onions and serve. (This dish is delicious served hot off the stove or at room temperature.)

Quinoa - Basics

Which is better, regular quinoa or red quinoa? Well, red does have about twice the antioxidant power, leading the investigators to conclude that red quinoa might significantly contribute to the management and/or prevention of degenerative diseases associated with free radical damage––though it’s never been put to the test. What about black quinoa? Both red and black quinoa appear equally antioxidant-rich, both beating out the more conventional white.  - Nutritionfacts.org

White quinoa is the least bitter of the three, while red and black have a chewier texture that holds up better in cold dishes like salads.

Make extra to freeze!

RINSE QUINOA:
Quinoa can be bitter if you do not properly rinse it before you cook it. Rinsing gets rid of the quinoa’s natural coating, called saponin, which is what makes it taste bitter.  Place 1/2 cup quinoa in a fine mesh strainer and rinse it a few times under cool water.  Quinoa should NOT be soaked.


CHOOSE A LIQUID:
Cooking quinoa in water is just fine, but there are other options as well. Milk is good if making breakfast quinoa.  If I’m making it as a savory side dish, cook in a broth for a bit of extra flavor.


COOKING IN INSTANT POT:
Remember the Number ONE - 1 cup water, 1 cup quinoa, 1 minute in IP

The water to quinoa ratio is less in the Instant Pot - 1 cup of water for every cup of quinoa.

The reason for the reduced water is that the Instant Pot is more “sealed” than a traditional cooking pot, meaning less evaporation of water during the cooking process.

Toast the quinoa.   Optional but so good.   Use the Sauté function and add the quinoa. Stir it around for about 5 minutes, until it starts to smell, well, toasted. It really does make a difference on the final texture. You can skip it if you want, but don’t.

Cook - 1 MINUTE ON HIGH PRESSURE, SLOW RELEASE.


COOKING STOVETOP:
I use 1/2 cup quinoa and 1 cups of liquid, which will make about 1 1/2 cups of cooked quinoa. If you want you can double that to make a larger batch. Bring the cooking liquid to a boil, then stir in quinoa. Reduce heat to low, cover, and let simmer for exactly 15 minutes. Remove the saucepan from heat and let stand covered for another 5-10 minutes.


FLUFF AND SERVE:
Fluff the quinoa with a fork. Quinoa will pop upon cooking and expand. To help separate the grains, use a fork and fluff the quinoa.

Use it right away or portion it out into freezer bags and freeze until you need quinoa.

Add in fruit, nuts, milk, spices, or whatever your heart desires.

Inspiration Sources:  Ambitious Kitchen, Platings and Pairings, Pass the Plants

Rice - Jambaya-ish Spicy Rice and Veggies

"This simple vegan jambalaya is a super tasty, satisfying and nutritious dish. It’s a delicious dinner recipe, which is also oil-free and very low in fat."


Inspiration Source: Simple Vegan Blog

The veggies were cooked separate from the beans and rice which made for a more colorful presentation.
In this photo, the beans had just been added.  Also, the beans were cooked with a bit of tahini, which was in the original recipe.  Lots of reviewers loved that addition.  I wasn't a fan of it and it's been dropped from my recipe.

VEGGIES

• garlic 
• onion, - sweet, red, spring, whatever 
• bell pepper - red, yellow, purple or orange 
• 1 carrot 
• fresh tomatoes (could also use canned) 
• squash and zucchini (optional) 
• finely chopped kale or spinach (optional) 

* Rotels or canned fire-roasted tomatoes could also work, but the amount of spices would need to be adjusted.

HERBS SPICES

• 2 tbsp tamari or soy sauce - Add salt instead of the tamari or soy sauce if you want. 
• 2 tsp dried oregano 
• 1 tsp dried thyme 
• 1 tsp garlic powder 
• 1 tsp onion powder 
• 1 tsp cumin powder 
• 1 tsp paprika 
• 1/8 tsp ground black pepper 
• 1/8 tsp cayenne powder - Maybe more! 

RICE

• 1 cup uncooked rice - cook in Instant Pot   - Might as well cook extra and freeze the leftovers!

BEANS - Use any legumes you like.

• 1 cup canned or cooked beans - black beans, chickpeas, whatever - drained and rinsed!

GARNISH

• Chopped fresh parsley for garnish

Instructions:

Note: This method messes up 3 pans, but it's worth it to keep the meal more colorful. (see photo below)

1. Cook rice - in the Instant Pot.
   
2. Cook beans - in separate pan.
   
3. Sauté onions in a skillet - once the onions are well on their way, add in carrots, and bell pepper.
   
4. Add faster cooking veggies - squash, zucchini, greens and tomatoes and herbs and spices to skillet and cook for a bit more. Careful! Don't overcook and turn it all to mush!
   
5. Stir in beans just before serving.
   
6. Rice can be stirred in or kept separate.
   
7. Serve with some chopped fresh parsley on top (optional). 

READER COMMENT - Cooking Everything Together in Pressure Cooker:

• This was great. I cooked everything together in a pressure cooker.  I set the cook time to how I normally pressure cook rice I am using. 

The original recipe calls for the beans and rice to be cooked together.  Then it's all added to the veggies.  Everything ended up this brownish color and it looks like mush.  It was still good, but I made changes in the recipe to keep the color.  On the other hand, if I were making it just for me and nobody else would see it, I'd probably throw everything in the Instant Pot and cook it together.  

NOTE ABOUT RICE:

My first time with this recipe, I had a box of Zatarains Jambalaya Rice on hand so I skipped making the spicy rice myself. I'll make my own from now on.  Some of those ingredients are not nice!

Here are the ingredients in Zatarains:
Enriched Long Grain Parboiled Rice (Iron Phosphate, Niacin, Thiamine Mononitrate and Folic Acid), Dehydrated Vegetables (Onion, Bell Pepper), Salt, Yeast Extract] Soy Sauce (100%, Soybean), Dextrose, Thiamine Hydrochloride, Soybean Oil (Tbhq Added As A Preservative), Paprika, Garlic, Spices, Monosodium Glutamate (MSG), Chili Powder, Caramel Color, Silicon Dioxide (Flow Agent).

Rice - Basics - Various Methods

Rice has been a challenge for me.  I've been on a quest to figure out the secret to perfectly cooked brown rice.  I think I've finally found it - toast it first in a tiny bit of oil (hate to use oil, but that's one of the keys), then cook it in the Instant Pot.

Note - These directions are NOT for white rice.  They work for the healthier rices - brown or red or black or wild.

Prep For All Methods - Wash and SOAK the Rice!

Soaking is a centuries-old method that helps to breakdown the antinutrients and hard-to-digest components of grains, and at the same time, helps to release highly beneficial nutrients. The result is a highly nutritious and easy-to-digest whole-grain food with wonderful robust flavor.

Whole grains contain an anti-nutrient called phytic acid which binds with certain minerals (e.g. zinc, phosphorous, calcium and iron) and prevents them from being absorbed by the body. Phytic acid is also very hard on the digestive system. Most of the phytic acid is contained in the exterior bran and germ layers of the grain. Ironically, whole grains are much higher in minerals than polished or refined grains, but we won’t receive those benefits unless we neutralize the phytic acid.

Soaking, fermenting or sprouting your grains before cooking them will neutralize the phytic acid and release the enzyme inhibitors, thus making them much easier to digest and making the nutrients more assimilable. Phytic acid can be neutralized in as little as 7 hours when soaked in water with the addition of a small amount of an acidic medium such as vinegar or lemon juice. Soaking also helps to break down gluten, a hard-to-digest protein found in grains such as wheat, spelt, rye and barley.

Why is it so important to remove/reduce phytic acid (phytates)?

Phytic acid is an antinutrient found in grains and legumes which binds important minerals preventing your body from fully absorbing them.

Consumption of high levels of phytates:

• results in mineral deficiencies, leading to poor bone health and tooth decay
• blocks absorption of zinc, iron, phosphorous and magnesium
• causes body to leech calcium
• lowers metabolism
• contributes to anemia

HOW TO SOAK

1 cup of organic brown rice
1-2 tsp raw apple cider vinegar (or lemon juice)
2 cups warm filtered water
1/8 teaspoon of Celtic sea salt

Wash wash wash the rice!! Five or 6 times. Seriously!

Add above ingredients to a medium ceramic (or glass) mixing bowl and thoroughly combine.

Cover the bowl and place it in a warm area of your kitchen overnight (8-12 hours). NOTE: Recommendations on how long to soak varies.

After soaking time is completed, drain mixture using a fine-mesh strainer and gently rinse.

More Info on Soaking: Nourishing Home: How to Soak Grains for Optimal Nutrition

and Pamela Salzman: WHY YOU SHOULD SOAK YOUR GRAINS

TOAST the Rice first!

Is toasting first, the secret to perfect rice??? I believe it may be!

I read about this in one of Neal Barnard's books.

Toast / Saute the rice on the stovetop in a bit of OIL! I usually go oil free, but rice is one place I'm willing to cheat. It only takes a little to coat the rice while toasting. The rice didn't turn out gummy and sticky. It was perfect!

Dr. Barnard doesn't use the oil. He toasts the rice in water, awuafaba, broth or plant milk.

Once the grains are coated and start to toast (you should smell a deep nutty aroma), you can take it a step further by adding in some aromatics — like chopped shallots, garlic, ginger, or spices.

Then cook as normal on the stove, in a rice cooker, instant pot or whatever.

Cooking Methods

Method 1 - Stovetop - Boiled Like Pasta

This is my favorite method!!!  This was the first time my rice came out PERFECT!!!

I kept hearing that this was fast becoming a favorite way to cook rice for many long-time rice eaters.  It's on the stove and still needs to be watched, especially as it gets close to being done, but the rice comes out pretty great - fluffy and nice.  I like that you don't have to think about the rice to water ratio.

• Water
• Kosher salt
• 1 cup rice, thoroughly rinsed
• 1 1/2 tablespoons oil or butter - don't skip that

NOTE 1: I did not toast the rice, but I did soak it for 5 hours before cooking.

NOTE 2: After cooking, save the excess water for using as a hair rinse!!!

1. Fill a large pot with water 3/4 full, and bring to a boil over high heat. Season the water with a few big pinches of salt. It should taste like sea water.
2. Stir in the rice, drop the heat to medium, and cook uncovered until al dente, stirring occasionally.
3. For white rice, start checking for doneness (tasting) at 7 minutes. For me, white rice is usually done around 8 minutes. *
4. For brown rice, start checking for doneness at 25 minutes. Do not overcook - it will turn gooey. *
5. Drain the rice and return it back to the same pot set over the lowest heat possible. Stir in butter and a pinch of salt.
6. Cover and let rest for 10 minutes, stirring once after 5 minutes. Fluff with a fork and season to taste with additional salt.

Recipe Notes
* Cooking times will vary based on the type of rice you use, the quantity of rice, the type of pot, the size of your burner, etc. The big takeaway is to learn how to judge doneness based on taste. This is how I cook pasta as well.

Method 2 - Instant Pot Version - Right in the Main Pot

OMG! Recipes were all over the place on rice to liquid ratios and IP settings. I looked at many highly rated sites and no-one seems to agree. What works perfectly for one may not work perfectly for another. There are so many variables - the type of rice, the size of the Instant Pot, your elevation, and more. ^%$#@!

The method and recipe I settled on is mostly from: Green Healthy Cooking. She experimented for weeks.

Wash and Soak the Rice

See above

Toast the Rice - Don't skip this step!!

Use a tablespoon of olive oil to grease the pot. Add rice. Use the SAUTE setting to toast the rice for a few minutes. This gives the rice a bit more flavor and the oil prevents the rice from sticking to the pot. I usually go oil free, but rice is one place I'm willing to cheat. It only takes a little to coat the rice while toasting. The rice didn't turn out gummy and sticky. It was perfect!

The Liquid

The liquid can be water, broth, or a combination. I have even seen some for sweet rice using plant milk. I almost always use water and make extra to freeze and use later.

Add salt. If using broth, adjust salt accordingly! The broth probably already has salt.

Optional Flavor Additions / Aromatics:

• chopped onion
• dried herbs 
• spices

Stir gently to combine. Make sure that all of the rice is in the water and not stuck on the sides of the pot.

Cook in the IP then fluff and serve.

Ratio 1:1 - Even if doubled or tripled!

The perfect ratio in the Instant Pot for all types of rice is 1:1. A pressure cooker is sealed.  Liquid doesn't escape.  Doubling or tripling the recipe doesn't change the ratio. If it's too dry or too wet, that doesn’t mean next time it needs more or less water - that means, next time it needs a TIME adjustment.

• brown rice: 1 cups
• liquid: 1 cups

Cook on HIGH PRESSURE with a NATURAL RELEASE("Hands down, no doubt" on the release!).The Natural Release takes 11 to 18 min.


Times vary with types of rice - 

Brown Basmati - 22 minutes
The California rice I most often buy is brown basmati!
Short Grain Brown - 24 minutes

Wild, Red and Black - 30 minutes

Wild Rice BLEND - 28-32 minutes
Time depends on whether you are a fan of bursting or not.

Her favorite, by the way, is wild rice!

Method 3 - Rice Cooker Version

Put soaked rice in cooker. Put double the amount of liquid in - water, broth... Set to rice type and START.

This might be better if toasted in a tad of oil on the stove first, then cooking in rice cooker as normal.

Method 4 - Instant Pot Version - Pot in Pot

Place the metal trivet that came with the Instant Pot and 1 cup of water in the bottom of the large pot.

INSIDE BOWL -  Any bowl that is oven safe will do - pyrex, corelle, stainless steel, even a ceramic mug if it’s oven safe. No lid needed

For one serving - Add 1/2 cup of rinsed white rice, 1/4 tsp of salt, 1/2 cup plus 2 tablespoons of water

Closed the pot and seal the vent.

Manual or pressure cook on high, 22 minutes.

Hit Delay for however many hours you need to wait. Natural release for 10 minutes if you’re standing there waiting to eat. Viola - the perfect portion of perfect rice.

This might be better if toasted in a tad of oil on the stove first, then cooking as directed.

Method 5 - Oven Baked 

• 1 cup rice - brown? Black? red? wild?
• 2 cups flavorful broth - "I like to use mushroom broth as it has the best flavour. It must be a good tasting broth as this is where a lot of the flavour will come from."
• ¾  teaspoons salt - if broth is extra salty, may want to reduce this
• 1 small onion chopped finely
• 5 cloves garlic , chopped finely, less if you prefer
• ½ teaspoon ground pepper

1. Preheat oven to 380 F - see note
2. Rinse the rice then place it in a baking dish - probably something like an 8 x 8 or a pie dish.  No need to line or grease the pan.
3. Add the onions and garlic, then the seasoning and herbs. Stir together to evenly distribute then level out.
4. Spread the chopped mushrooms evenly over the top.
5. Add the broth then cover tightly with tin foil or a tight fitting lid.
6. Bake for 1 hour.   This turned out perfect for me.  
7. Remove from the oven, remove the foil, check the rice is tender. If not give it a stir, cover and return to the oven for another 10 minutes.
8. Once rice is tender remove from the oven. If there is any visible liquid uncover and return to the oven for about 5 minutes and it will evaporate off.
9. Serve immediately.  

You can make this ahead – mix everything up in the baking dish, cover with foil and pop in the fridge, then you can cook it when you are ready, just be careful that you don’t slop the broth all over the place when you remove it from the fridge.

Adjusting temp and time for BROWN RICE -

Here are some other directions I found:

• 375 for 1 hour
• 400 for 1 hour
• 350 for 70 minutes

If you use another temp in order to cook the rice alongside another recipe, keep your eye on the rice and make sure it doesn’t dry out and burn on the bottom.

Flavor Variations:

• Before baking, slice one small yellow onion into dices or half moons and caramelize and brown in 1 teaspoon of olive oil until golden and soft (about 10 minutes in a nonstick skillet). Stir onion into rice and broth mixture and bake according to recipe.
• After removing rice from the oven and letting it sit for five minutes, remove aluminum foil and stir in the zest and juice from 1 lemon, 1/2 cup grated fresh VEGAN Parmesan cheese, 1 tablespoon sugar and 1/2 apple, finely diced.  Note: I've heard some people love Vegan Parm but I haven't tried it.  I was such a cheese lover.  Now that I finally have the cheese monkey off my back,  it might be best for me to avoid imitations.  I do sometimes use Nutritional Yeast, which besides adding an interesting flavor, also has a boost of B vitamins. 

Leftover rice freezes beautifully!

How to store leftover rice so it won't dry out - 

Put into Ziplock snack or sandwich bags, flatten and press out air before sealing. Store in the fridge or freezer.