Episode

Recipe 10 - Tofu "Feta" Rice

Lentils, mint and coriander, are the ingredients that go into this flavourful tofu "feta" rice. The traditional Mediterranean diet of legumes, fruits, nuts and olive oil is known to promote health and reduce your risk of heart disease.   

Pair this with our Delightful Dukkah recipe and Butter and Bean Bread salad for a complete meal!


RECIPE

Total Cook Time: 30 Minutes | Makes 5 servings

Ingredients:
1 cup brown or green lentils
1 bay leaf
1 cup whole grain rice
3 cups vegetable stock, to cook the rice
2 tbsp olive oil
1 large onion, diced
3 cloves garlic, minced
1 tsp ground cumin
1½ tbsp Dukkah spice (see recipe)
2 tbsp lemon juice (or more to taste)
½ cup Parsley, finely chopped
½ cup mint leaves, finely chopped
½ cup coriander, finely chopped
salt and pepper, to taste


Tofu “Feta Cheese”
200g firm tofu (tau kwa)
1 teaspoon of sea salt
1 cup of water


Instructions:
Dissolve sea salt into a small container, covering the firm tofu (tau kwa). Soak for 3 hours or overnight to create tofu feta

Wash and drain the lentils and brown rice. Add bay leaf and vegetable stock to lentils and rice.  Cook in a rice cooker.

When rice is ready to be served, prepare fried onions. Heat olive oil in a pan.  Add onions and fry until they begin to crisp slightly. Add in garlic, cumin, Dukkah spice, salt and pepper. Fry until fragrant.

Add the rice to the pan, stirring well so that the grains and lentils are coated with the spice mixture.

When ready to serve, mix in the lemon juice and half of the herbs. Remember to remove the bay leaf. Top with crumbled tofu feta and the remaining herbs as garnish.

 

Click the link below to download a PDF of this recipe.

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