Nutrition balance score
Great
Glycemic Index
57
Moderate
Glycemic Load
37
High
Nutrition per serving
Calories431.7 kcal (22%)
Total Fat11.7 g (17%)
Carbs65.7 g (25%)
Sugars8.7 g (10%)
Protein16.8 g (34%)
Sodium977.4 mg (49%)
Fiber5.9 g (21%)
% Daily Values based on a 2,000 calorie diet
Ingredients
5 servings
180 gramsbrown onion
garlic clove
15 gramsparsley
1 Tbspextra virgin olive oil
1 tsppaprika
½ tspchilli flakes
1 tspthyme
½ tspsalt
¼ tspcracked pepper
red capsicum
yellow capsicum
100 gramsmushrooms
400 gramsfirm tofu
300 gramsarborio rice
400 gramstinned tomatoes
600mlvegetable stock
100 gramsfrozen peas
75 gramskalamata olives
1 Tbsplemon juice
Instructions
Step 1
Peel and finely chop the onion, garlic and parsley stalks. Heat olive oil in a large frypan over medium heat. Add the onion, garlic, parsley stalks, paprika, chilli flakes and thyme, and fry for 5 minutes. Season with salt and pepper.
Step 2
Chop the capsicum into small pieces, finely slice the mushrooms and shred the tofu. Add everything to the pan for another 8-10 minutes. After this, add the rice and stir for 2 minutes, ensuring all grains are coated in oil.
Step 3
Add the tinned tomatoes and stock, and stir well to combine. Cover and bring to a boil, then reduce to a simmer for 15 minutes, stirring regularly until the rice is aldente and some liquid is still visible.
Step 4
Stir in the peas and olives, and cook for another 2-3 minutes, or until the rice is tender.
Step 5
Divide between bowls and serve with fresh parsley leaves and a squeeze of lemon juice.
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